Anchovy vs. Walnut
Nutrition comparison of Anchovy and Walnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
anchovy
versus
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in anchovy and walnut:
- Both walnut and anchovy are high in calcium, calories, iron, potassium and protein.
- Walnut has more thiamin, Vitamin B6 and folate, however, anchovy contains more niacin and Vitamin B12.
- Walnut is an excellent source of dietary fiber.
USDA sources for nutritional information: Anchovy (Fish, anchovy, european, raw) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both walnut and anchovy are high in calories. Walnut has 399% more calories than anchovy - walnut has 654 calories per 100 grams and anchovy has 131 calories.
For macronutrient ratios, anchovy is much heavier in protein, lighter in carbs and much lighter in fat compared to walnut per calorie. Anchovy has a macronutrient ratio of 65:0:35 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Anchovy | Walnut | |
|---|---|---|
| Protein | 65% | 9% |
| Carbohydrates | ~ | 8% |
| Fat | 35% | 84% |
| Alcohol | ~ | ~ |
carbohydrates
Anchovy has less carbohydrates than walnut - walnut has 13.7g of total carbs per 100 grams and anchovy does not contain significant amounts.
dietary fiber
Walnut is an excellent source of dietary fiber and it has more dietary fiber than anchovy - walnut has 6.7g of dietary fiber per 100 grams and anchovy does not contain significant amounts.
sugar
Anchovy has less sugar than walnut - walnut has 2.6g of sugar per 100 grams and anchovy does not contain significant amounts.
Protein
protein
Both walnut and anchovy are high in protein. Anchovy has 34% more protein than walnut - walnut has 15.2g of protein per 100 grams and anchovy has 20.4g of protein.
Fat
saturated fat
Walnut is high in saturated fat and anchovy has 79% less saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and anchovy has 1.3g of saturated fat.
cholesterol
Walnut has less cholesterol than anchovy - anchovy has 60mg of cholesterol per 100 grams and walnut does not contain significant amounts.
Vitamins
Vitamin C
Walnut has more Vitamin C than anchovy - walnut has 1.3mg of Vitamin C per 100 grams and anchovy does not contain significant amounts.
Vitamin A
Walnut and anchovy contain similar amounts of Vitamin A - walnut has 1ug of Vitamin A per 100 grams and anchovy has 15ug of Vitamin A.
Vitamin E
Walnut and anchovy contain similar amounts of Vitamin E - walnut has 0.7mg of Vitamin E per 100 grams and anchovy has 0.57mg of Vitamin E.
Vitamin K
Walnut and anchovy contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and anchovy has 0.1ug of Vitamin K.
The B Vitamins
Walnut has more thiamin, Vitamin B6 and folate, however, anchovy contains more niacin and Vitamin B12. Both anchovy and walnut contain significant amounts of riboflavin and pantothenic acid.
| Anchovy | Walnut | |
|---|---|---|
| Thiamin | 0.055 MG | 0.341 MG |
| Riboflavin | 0.256 MG | 0.15 MG |
| Niacin | 14.024 MG | 1.125 MG |
| Pantothenic acid | 0.645 MG | 0.57 MG |
| Vitamin B6 | 0.143 MG | 0.537 MG |
| Folate | 9 UG | 98 UG |
| Vitamin B12 | 0.62 UG | ~ |
Minerals
calcium
Both walnut and anchovy are high in calcium. Anchovy has 50% more calcium than walnut - walnut has 98mg of calcium per 100 grams and anchovy has 147mg of calcium.
iron
Both walnut and anchovy are high in iron. Walnut is very similar to walnut for iron - walnut has 2.9mg of iron per 100 grams and anchovy has 3.3mg of iron.
potassium
Both walnut and anchovy are high in potassium. Walnut has 15% more potassium than anchovy - walnut has 441mg 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 walnut per 100 grams, however, walnut contains more alpha linoleic acid (ALA) than anchovy per 100 grams.
| Anchovy | Walnut | |
|---|---|---|
| DHA | 0.911 G | ~ |
| EPA | 0.538 G | ~ |
| DPA | 0.029 G | ~ |
| alpha linoleic acid | ~ | 9.08 G |
| Total | 1.478 G | 9.08 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than anchovy per 100 grams.
| Anchovy | Walnut | |
|---|---|---|
| linoleic acid | 0.097 G | 38.093 G |
| other omega 6 | ~ | 0.063 G |
| Total | 0.097 G | 38.156 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 (%) |
Walnut 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 % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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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 % |
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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 walnut or anchovy contain more calories in 100 grams?Both walnut and anchovy are high in calories. Walnut has 400% more calories than anchovy - walnut has 654 calories in 100g and anchovy has 131 calories.
Is walnut or anchovy better for protein?
Both walnut and anchovy are high in protein. Anchovy has 30% more protein than walnut - walnut has 15.2g of protein per 100 grams and anchovy has 20.4g of protein.
Does walnut or anchovy contain more calcium?
Both walnut and anchovy are high in calcium. Anchovy has 50% more calcium than walnut - walnut has 98mg of calcium in 100 grams and anchovy has 147mg of calcium.
Does walnut or anchovy contain more iron?
Both walnut and anchovy are high in iron. Walnut is very similar to walnut for iron - walnut has 2.9mg of iron in 100 grams and anchovy has 3.3mg of iron.
Does walnut or anchovy contain more potassium?
Both walnut and anchovy are high in potassium. Walnut has 20% more potassium than anchovy - walnut has 441mg of potassium in 100 grams and anchovy has 383mg of potassium.