Egg White vs. Anchovy
Nutrition comparison of Egg White and Anchovy
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg white
versus
anchovy
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg white and anchovy:
- Both egg white and anchovy are high in protein.
- Anchovy has more thiamin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Anchovy is an excellent source of calcium, iron and potassium.
USDA sources for nutritional information: Egg White (Egg, white, raw, fresh) and Anchovy (Fish, anchovy, european, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Anchovy is high in calories and egg white has 60% less calories than anchovy - egg white has 52 calories per 100 grams and anchovy has 131 calories.
For macronutrient ratios, egg white is much heavier in protein, heavier in carbs and much lighter in fat compared to anchovy per calorie. Egg white has a macronutrient ratio of 89:5:6 and for anchovy, 65:0:35 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg White | Anchovy | |
|---|---|---|
| Protein | 89% | 65% |
| Carbohydrates | 5% | ~ |
| Fat | 6% | 35% |
| Alcohol | ~ | ~ |
carbohydrates
Both egg white and anchovy are low in carbohydrates - egg white has 0.73g of total carbs per 100 grams and anchovy does not contain significant amounts.
sugar
Egg white and anchovy contain similar amounts of sugar - egg white has 0.71g of sugar per 100 grams and anchovy does not contain significant amounts.
Protein
protein
Both egg white and anchovy are high in protein. Anchovy has 87% more protein than egg white - egg white has 10.9g of protein per 100 grams and anchovy has 20.4g of protein.
Fat
saturated fat
Egg white has less saturated fat than anchovy - anchovy has 1.3g of saturated fat per 100 grams and egg white does not contain significant amounts.
cholesterol
Egg white has less cholesterol than anchovy - anchovy has 60mg of cholesterol per 100 grams and egg white does not contain significant amounts.
Vitamins
Vitamin A
Anchovy has more Vitamin A than egg white - anchovy has 15ug of Vitamin A per 100 grams and egg white does not contain significant amounts.
Vitamin E
Anchovy has more Vitamin E than egg white - anchovy has 0.57mg of Vitamin E per 100 grams and egg white does not contain significant amounts.
Vitamin K
Anchovy and egg white contain similar amounts of Vitamin K - anchovy has 0.1ug of Vitamin K per 100 grams and egg white does not contain significant amounts.
The B Vitamins
Anchovy has more thiamin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both egg white and anchovy contain significant amounts of riboflavin and folate.
| Egg White | Anchovy | |
|---|---|---|
| Thiamin | 0.004 MG | 0.055 MG |
| Riboflavin | 0.439 MG | 0.256 MG |
| Niacin | 0.105 MG | 14.024 MG |
| Pantothenic acid | 0.19 MG | 0.645 MG |
| Vitamin B6 | 0.005 MG | 0.143 MG |
| Folate | 4 UG | 9 UG |
| Vitamin B12 | 0.09 UG | 0.62 UG |
Minerals
calcium
Anchovy is an excellent source of calcium and it has 20 times more calcium than egg white - egg white has 7mg of calcium per 100 grams and anchovy has 147mg of calcium.
iron
Anchovy is an excellent source of iron and it has 39 times more iron than egg white - egg white has 0.08mg of iron per 100 grams and anchovy has 3.3mg of iron.
potassium
Anchovy is an excellent source of potassium and it has 135% more potassium than egg white - egg white has 163mg of potassium per 100 grams and anchovy has 383mg of potassium.
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.
Egg White g
()
|
Daily Values (%) |
Anchovy 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 egg white or anchovy contain more calories in 100 grams?Anchovy is high in calories and egg white has 60% less calories than anchovy - egg white has 52 calories in 100g and anchovy has 131 calories.
Is egg white or anchovy better for protein?
Both egg white and anchovy are high in protein. Anchovy has 90% more protein than egg white - egg white has 10.9g of protein per 100 grams and anchovy has 20.4g of protein.
Does egg white or anchovy contain more calcium?
Anchovy is a rich source of calcium and it has 20 times more calcium than egg white - egg white has 7mg of calcium in 100 grams and anchovy has 147mg of calcium.
Does egg white or anchovy contain more iron?
Anchovy is an abundant source of iron and it has 39 times more iron than egg white - egg white has 0.08mg of iron in 100 grams and anchovy has 3.3mg of iron.
Does egg white or anchovy contain more potassium?
Anchovy is a rich source of potassium and it has 140% more potassium than egg white - egg white has 163mg of potassium in 100 grams and anchovy has 383mg of potassium.