Greek Yogurt vs. Anchovy

Nutrition comparison of Greek Yogurt and Anchovy

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of greek yogurt versus anchovy (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in greek yogurt and anchovy:

  • Both greek yogurt and anchovy are high in calcium and protein.
  • Anchovy has more niacin and Vitamin B6.
  • Anchovy is an excellent source of iron and potassium.
  • For omega-3 fatty acids, anchovy has more dha, epa and dpa than greek yogurt.
  • Greek yogurt has 5 times less cholesterol than anchovy.
  • Greek yogurt has signficantly more Vitamin A than anchovy.
Detailed nutritional comparison of greek yogurt and anchovy is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Anchovy (Fish, anchovy, european, raw) . Have a correction or suggestions? Shoot us an email.

Image of Greek Yogurt src
Image of Anchovy src

Calories and Carbs

calories

Anchovy is high in calories and greek yogurt has 44% less calories than anchovy - greek yogurt has 73 calories per 100 grams and anchovy has 131 calories.

For macronutrient ratios, greek yogurt is lighter in protein, much heavier in carbs and lighter in fat compared to anchovy per calorie. Greek yogurt has a macronutrient ratio of 55:22:24 and for anchovy, 65:0:35 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Greek Yogurt Anchovy
Protein 55% 65%
Carbohydrates 22% ~
Fat 24% 35%
Alcohol ~ ~

carbohydrates

Both greek yogurt and anchovy are low in carbohydrates - greek yogurt has 3.9g of total carbs per 100 grams and anchovy does not contain significant amounts.

sugar

Anchovy has less sugar than greek yogurt - greek yogurt has 3.6g of sugar per 100 grams and anchovy does not contain significant amounts.

Protein

protein

Both greek yogurt and anchovy are high in protein. Anchovy has 105% more protein than greek yogurt - greek yogurt has 10g of protein per 100 grams and anchovy has 20.4g of protein.

Fat

saturated fat

Greek yogurt and anchovy contain similar amounts of saturated fat - greek yogurt has 1.2g of saturated fat per 100 grams and anchovy has 1.3g of saturated fat.

trans fat

Both greek yogurt and anchovy are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and anchovy does not contain significant amounts.

cholesterol

Greek yogurt has 5 times less cholesterol than anchovy - greek yogurt has 10mg of cholesterol per 100 grams and anchovy has 60mg of cholesterol.

Vitamins

Vitamin C

Greek yogurt has more Vitamin C than anchovy - greek yogurt has 0.8mg of Vitamin C per 100 grams and anchovy does not contain significant amounts.

Vitamin A

Greek yogurt has signficantly more Vitamin A than anchovy - greek yogurt has 90ug of Vitamin A per 100 grams and anchovy has 15ug of Vitamin A.

Vitamin E

Greek yogurt and anchovy contain similar amounts of Vitamin E - greek yogurt has 0.04mg of Vitamin E per 100 grams and anchovy has 0.57mg of Vitamin E.

Vitamin K

Greek yogurt and anchovy contain similar amounts of Vitamin K - greek yogurt has 0.2ug of Vitamin K per 100 grams and anchovy has 0.1ug of Vitamin K.

The B Vitamins

Anchovy has more niacin and Vitamin B6. Both greek yogurt and anchovy contain significant amounts of thiamin, riboflavin, pantothenic acid, folate and Vitamin B12.

Greek Yogurt Anchovy
Thiamin 0.044 MG 0.055 MG
Riboflavin 0.233 MG 0.256 MG
Niacin 0.197 MG 14.024 MG
Pantothenic acid 0.47 MG 0.645 MG
Vitamin B6 0.055 MG 0.143 MG
Folate 12 UG 9 UG
Vitamin B12 0.52 UG 0.62 UG

Minerals

calcium

Both greek yogurt and anchovy are high in calcium. Anchovy has 28% more calcium than greek yogurt - greek yogurt has 115mg of calcium per 100 grams and anchovy has 147mg of calcium.

iron

Anchovy is an excellent source of iron and it has 80 times more iron than greek yogurt - greek yogurt has 0.04mg of iron per 100 grams and anchovy has 3.3mg of iron.

potassium

Anchovy is an excellent source of potassium and it has 172% more potassium than greek yogurt - greek yogurt has 141mg 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 greek yogurt per 100 grams.

Greek Yogurt Anchovy
alpha linoleic acid 0.007 G ~
DHA ~ 0.911 G
EPA ~ 0.538 G
DPA ~ 0.029 G
Total 0.007 G 1.478 G

omega 6s

Comparing omega-6 fatty acids, both greek yogurt and anchovy contain significant amounts of linoleic acid.

Greek Yogurt Anchovy
other omega 6 0.002 G 0.007 G
linoleic acid 0.065 G 0.097 G
Total 0.067 G 0.104 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.

Note: The specific food items compared are: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Anchovy (Fish, anchovy, european, raw) .

Greek Yogurt g

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FAQ

Does greek yogurt or anchovy contain more calories in 100 grams?
Anchovy is high in calories and greek yogurt has 40% less calories than anchovy - greek yogurt has 73 calories in 100g and anchovy has 131 calories.

Is greek yogurt or anchovy better for protein?
Both greek yogurt and anchovy are high in protein. Anchovy has 110% more protein than greek yogurt - greek yogurt has 10g of protein per 100 grams and anchovy has 20.4g of protein.

Does greek yogurt or anchovy contain more calcium?
Both greek yogurt and anchovy are high in calcium. Anchovy has 30% more calcium than greek yogurt - greek yogurt has 115mg of calcium in 100 grams and anchovy has 147mg of calcium.

Does greek yogurt or anchovy contain more iron?
Anchovy is an abundant source of iron and it has 80 times more iron than greek yogurt - greek yogurt has 0.04mg of iron in 100 grams and anchovy has 3.3mg of iron.

Does greek yogurt or anchovy contain more potassium?
Anchovy is a rich source of potassium and it has 170% more potassium than greek yogurt - greek yogurt has 141mg of potassium in 100 grams and anchovy has 383mg of potassium.