Anchovy vs. Flaxseeds
Nutrition comparison of Anchovy and Flaxseeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
anchovy
versus
flaxseeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in anchovy and flaxseeds:
- Both flaxseeds and anchovy are high in calcium, calories, iron, potassium and protein.
- Anchovy has 65% less saturated fat than flaxseed.
- Anchovy has signficantly less carbohydrates than flaxseed.
- Flaxseed has more thiamin, Vitamin B6 and folate, however, anchovy contains more niacin and Vitamin B12.
- Flaxseed is an excellent source of dietary fiber.
USDA sources for nutritional information: Anchovy (Fish, anchovy, european, raw) and Flaxseeds (Seeds, flaxseed) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both flaxseeds and anchovy are high in calories. Flaxseed has 308% more calories than anchovy - flaxseed has 534 calories per 100 grams and anchovy has 131 calories.
For macronutrient ratios, anchovy is much heavier in protein, much lighter in carbs and much lighter in fat compared to flaxseeds per calorie. Anchovy has a macronutrient ratio of 65:0:35 and for flaxseeds, 13:21:66 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Anchovy | Flaxseeds | |
|---|---|---|
| Protein | 65% | 13% |
| Carbohydrates | ~ | 21% |
| Fat | 35% | 66% |
| Alcohol | ~ | ~ |
carbohydrates
Anchovy has signficantly less carbohydrates than flaxseed - flaxseed has 28.9g of total carbs per 100 grams and anchovy does not contain significant amounts.
dietary fiber
Flaxseed is an excellent source of dietary fiber and it has more dietary fiber than anchovy - flaxseed has 27.3g of dietary fiber per 100 grams and anchovy does not contain significant amounts.
sugar
Anchovy has less sugar than flaxseed - flaxseed has 1.6g of sugar per 100 grams and anchovy does not contain significant amounts.
Protein
protein
Both flaxseeds and anchovy are high in protein. Anchovy has 11% more protein than flaxseed - flaxseed has 18.3g of protein per 100 grams and anchovy has 20.4g of protein.
Fat
saturated fat
Anchovy has 65% less saturated fat than flaxseed - flaxseed has 3.7g of saturated fat per 100 grams and anchovy has 1.3g of saturated fat.
cholesterol
Flaxseed has less cholesterol than anchovy - anchovy has 60mg of cholesterol per 100 grams and flaxseed does not contain significant amounts.
Vitamins
Vitamin C
Flaxseeds and anchovy contain similar amounts of Vitamin C - flaxseed has 0.6mg of Vitamin C per 100 grams and anchovy does not contain significant amounts.
Vitamin A
Anchovy has more Vitamin A than flaxseed - anchovy has 15ug of Vitamin A per 100 grams and flaxseed does not contain significant amounts.
Vitamin E
Flaxseeds and anchovy contain similar amounts of Vitamin E - flaxseed has 0.31mg of Vitamin E per 100 grams and anchovy has 0.57mg of Vitamin E.
Vitamin K
Flaxseeds and anchovy contain similar amounts of Vitamin K - flaxseed has 4.3ug of Vitamin K per 100 grams and anchovy has 0.1ug of Vitamin K.
The B Vitamins
Flaxseed has more thiamin, Vitamin B6 and folate, however, anchovy contains more niacin and Vitamin B12. Both anchovy and flaxseeds contain significant amounts of riboflavin and pantothenic acid.
| Anchovy | Flaxseeds | |
|---|---|---|
| Thiamin | 0.055 MG | 1.644 MG |
| Riboflavin | 0.256 MG | 0.161 MG |
| Niacin | 14.024 MG | 3.08 MG |
| Pantothenic acid | 0.645 MG | 0.985 MG |
| Vitamin B6 | 0.143 MG | 0.473 MG |
| Folate | 9 UG | 87 UG |
| Vitamin B12 | 0.62 UG | ~ |
Minerals
calcium
Both flaxseeds and anchovy are high in calcium. Flaxseed has 73% more calcium than anchovy - flaxseed has 255mg of calcium per 100 grams and anchovy has 147mg of calcium.
iron
Both flaxseeds and anchovy are high in iron. Flaxseed has 76% more iron than anchovy - flaxseed has 5.7mg of iron per 100 grams and anchovy has 3.3mg of iron.
potassium
Both flaxseeds and anchovy are high in potassium. Flaxseed has 112% more potassium than anchovy - flaxseed has 813mg of potassium per 100 grams and anchovy has 383mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, anchovy has more dha, epa and dpa than flaxseed per 100 grams, however, flaxseed contains more alpha linoleic acid (ALA) than anchovy per 100 grams.
| Anchovy | Flaxseeds | |
|---|---|---|
| DHA | 0.911 G | ~ |
| EPA | 0.538 G | ~ |
| DPA | 0.029 G | ~ |
| alpha linoleic acid | ~ | 22.813 G |
| Total | 1.478 G | 22.813 G |
omega 6s
Comparing omega-6 fatty acids, flaxseed has more linoleic acid than anchovy per 100 grams.
| Anchovy | Flaxseeds | |
|---|---|---|
| linoleic acid | 0.097 G | 5.903 G |
| other omega 6 | ~ | 0.007 G |
| Total | 0.097 G | 5.91 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Anchovy g
()
|
Daily Values (%) |
Flaxseeds g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does flaxseeds or anchovy contain more calories in 100 grams?Both flaxseeds and anchovy are high in calories. Flaxseed has 310% more calories than anchovy - flaxseed has 534 calories in 100g and anchovy has 131 calories.
Is flaxseeds or anchovy better for protein?
Both flaxseeds and anchovy are high in protein. Anchovy has 10% more protein than flaxseed - flaxseed has 18.3g of protein per 100 grams and anchovy has 20.4g of protein.
Does flaxseeds or anchovy contain more calcium?
Both flaxseeds and anchovy are high in calcium. Flaxseed has 70% more calcium than anchovy - flaxseed has 255mg of calcium in 100 grams and anchovy has 147mg of calcium.
Does flaxseeds or anchovy contain more iron?
Both flaxseeds and anchovy are high in iron. Flaxseed has 80% more iron than anchovy - flaxseed has 5.7mg of iron in 100 grams and anchovy has 3.3mg of iron.
Does flaxseeds or anchovy contain more potassium?
Both flaxseeds and anchovy are high in potassium. Flaxseed has 110% more potassium than anchovy - flaxseed has 813mg of potassium in 100 grams and anchovy has 383mg of potassium.