Anchovy vs. Tofu
Nutrition comparison of Anchovy and Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
anchovy
versus
tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in anchovy and tofu:
- Both tofu and anchovy are high in calcium, iron and protein.
- Anchovy has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Anchovy is an excellent source of potassium.
USDA sources for nutritional information: Anchovy (Fish, anchovy, european, raw) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Anchovy is high in calories and tofu has 42% less calories than anchovy - tofu has 76 calories per 100 grams and anchovy has 131 calories.
For macronutrient ratios, anchovy is much heavier in protein, lighter in carbs and lighter in fat compared to tofu per calorie. Anchovy has a macronutrient ratio of 65:0:35 and for tofu, 39:9:52 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Anchovy | Tofu | |
|---|---|---|
| Protein | 65% | 39% |
| Carbohydrates | ~ | 9% |
| Fat | 35% | 52% |
| Alcohol | ~ | ~ |
carbohydrates
Both tofu and anchovy are low in carbohydrates - tofu has 1.9g of total carbs per 100 grams and anchovy does not contain significant amounts.
dietary fiber
Tofu has more dietary fiber than anchovy - tofu has 0.3g of dietary fiber per 100 grams and anchovy does not contain significant amounts.
sugar
Tofu and anchovy contain similar amounts of sugar - tofu has 0.62g of sugar per 100 grams and anchovy does not contain significant amounts.
Protein
protein
Both tofu and anchovy are high in protein. Anchovy has 152% more protein than tofu - tofu has 8.1g of protein per 100 grams and anchovy has 20.4g of protein.
Fat
saturated fat
Tofu and anchovy contain similar amounts of saturated fat - tofu has 0.69g of saturated fat per 100 grams and anchovy has 1.3g of saturated fat.
cholesterol
Tofu has less cholesterol than anchovy - anchovy has 60mg of cholesterol per 100 grams and tofu does not contain significant amounts.
Vitamins
Vitamin C
Tofu and anchovy contain similar amounts of Vitamin C - tofu has 0.1mg of Vitamin C per 100 grams and anchovy does not contain significant amounts.
Vitamin A
Anchovy has more Vitamin A than tofu - anchovy has 15ug of Vitamin A per 100 grams and tofu does not contain significant amounts.
Vitamin E
Tofu and anchovy contain similar amounts of Vitamin E - tofu has 0.01mg of Vitamin E per 100 grams and anchovy has 0.57mg of Vitamin E.
Vitamin K
Tofu and anchovy contain similar amounts of Vitamin K - tofu has 2.4ug of Vitamin K per 100 grams and anchovy has 0.1ug of Vitamin K.
The B Vitamins
Anchovy has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both anchovy and tofu contain significant amounts of thiamin and folate.
| Anchovy | Tofu | |
|---|---|---|
| Thiamin | 0.055 MG | 0.081 MG |
| Riboflavin | 0.256 MG | 0.052 MG |
| Niacin | 14.024 MG | 0.195 MG |
| Pantothenic acid | 0.645 MG | 0.068 MG |
| Vitamin B6 | 0.143 MG | 0.047 MG |
| Folate | 9 UG | 15 UG |
| Vitamin B12 | 0.62 UG | ~ |
Minerals
calcium
Both tofu and anchovy are high in calcium. Tofu has 138% more calcium than anchovy - tofu has 350mg of calcium per 100 grams and anchovy has 147mg of calcium.
iron
Both tofu and anchovy are high in iron. Tofu has 65% more iron than anchovy - tofu has 5.4mg of iron per 100 grams and anchovy has 3.3mg of iron.
potassium
Anchovy is an excellent source of potassium and it has 217% more potassium than tofu - tofu has 121mg 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 tofu per 100 grams, however, tofu contains more alpha linoleic acid (ALA) than anchovy per 100 grams.
| Anchovy | Tofu | |
|---|---|---|
| DHA | 0.911 G | ~ |
| EPA | 0.538 G | ~ |
| DPA | 0.029 G | ~ |
| alpha linoleic acid | ~ | 0.319 G |
| Total | 1.478 G | 0.319 G |
omega 6s
Comparing omega-6 fatty acids, tofu has more linoleic acid than anchovy per 100 grams.
| Anchovy | Tofu | |
|---|---|---|
| linoleic acid | 0.097 G | 2.38 G |
| other omega 6 | 0.007 G | ~ |
| Total | 0.104 G | 2.38 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 (%) |
Tofu g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
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 % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
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 tofu or anchovy contain more calories in 100 grams?Anchovy is high in calories and tofu has 40% less calories than anchovy - tofu has 76 calories in 100g and anchovy has 131 calories.
Is tofu or anchovy better for protein?
Both tofu and anchovy are high in protein. Anchovy has 150% more protein than tofu - tofu has 8.1g of protein per 100 grams and anchovy has 20.4g of protein.
Does tofu or anchovy contain more calcium?
Both tofu and anchovy are high in calcium. Tofu has 140% more calcium than anchovy - tofu has 350mg of calcium in 100 grams and anchovy has 147mg of calcium.
Does tofu or anchovy contain more iron?
Both tofu and anchovy are high in iron. Tofu has 70% more iron than anchovy - tofu has 5.4mg of iron in 100 grams and anchovy has 3.3mg of iron.
Does tofu or anchovy contain more potassium?
Anchovy is a rich source of potassium and it has 220% more potassium than tofu - tofu has 121mg of potassium in 100 grams and anchovy has 383mg of potassium.