Anchovy vs. Salmon

Nutrition comparison of Anchovy and Salmon


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

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

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

  • Both anchovy and salmon are high in calories, potassium and protein.
  • Anchovy has more riboflavin, however, salmon contains more Vitamin B6 and Vitamin B12.
  • Anchovy is an excellent source of calcium and iron.
  • Salmon is an excellent source of Vitamin D.
Detailed nutritional comparison of anchovy and salmon 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: Anchovy (Fish, anchovy, european, raw) and Salmon (Fish, salmon, pink, raw) . Have a correction or suggestions? Shoot us an email.


Image of Anchovy src
Image of Salmon src

Calories and Carbs

calories

Both anchovy and salmon are high in calories. Anchovy is very similar to salmon for calories - anchovy has 131 calories per 100 grams and salmon has 127 calories.

For macronutrient ratios, anchovy is similar to salmon for protein, carbs and fat. Anchovy has a macronutrient ratio of 65:0:35 and for salmon, 67:0:33 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Anchovy Salmon
Protein 65% 67%
Carbohydrates ~ ~
Fat 35% 33%
Alcohol ~ ~

Protein

protein

Both anchovy and salmon are high in protein. Anchovy is very similar to anchovy for protein - anchovy has 20.4g of protein per 100 grams and salmon has 20.5g of protein.

Fat

saturated fat

Anchovy and salmon contain similar amounts of saturated fat - anchovy has 1.3g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.

trans fat

Both salmon and anchovy are low in trans fat - salmon has 0.03g of trans fat per 100 grams and anchovy does not contain significant amounts.

cholesterol

Anchovy and salmon contain similar amounts of cholesterol - anchovy has 60mg of cholesterol per 100 grams and salmon has 46mg of cholesterol.

Vitamins

Vitamin A

Anchovy and salmon contain similar amounts of Vitamin A - anchovy has 15ug of Vitamin A per 100 grams and salmon has 35ug of Vitamin A.

Vitamin D

Salmon is an excellent source of Vitamin D and it has more Vitamin D than anchovy - salmon has 435iu of Vitamin D per 100 grams and anchovy does not contain significant amounts.

Vitamin E

Anchovy and salmon contain similar amounts of Vitamin E - anchovy has 0.57mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.

Vitamin K

Anchovy and salmon contain similar amounts of Vitamin K - anchovy has 0.1ug of Vitamin K per 100 grams and salmon has 0.4ug of Vitamin K.

The B Vitamins

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

Anchovy Salmon
Thiamin 0.055 MG 0.08 MG
Riboflavin 0.256 MG 0.105 MG
Niacin 14.024 MG 7.995 MG
Pantothenic acid 0.645 MG 1.03 MG
Vitamin B6 0.143 MG 0.611 MG
Folate 9 UG 4 UG
Vitamin B12 0.62 UG 4.15 UG

Minerals

calcium

Anchovy is an excellent source of calcium and it has 20 times more calcium than salmon - anchovy has 147mg of calcium per 100 grams and salmon has 7mg of calcium.

iron

Anchovy is an excellent source of iron and it has 755% more iron than salmon - anchovy has 3.3mg of iron per 100 grams and salmon has 0.38mg of iron.

potassium

Both anchovy and salmon are high in potassium. Anchovy has a little more potassium (5%) than salmon by weight - anchovy has 383mg of potassium per 100 grams and salmon has 366mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, anchovy has more dha and epa than salmon per 100 grams, however, salmon contains more alpha linoleic acid (ALA) than anchovy per 100 grams. Both anchovy and salmon contain significant amounts of DPA.

Anchovy Salmon
DHA 0.911 G 0.333 G
EPA 0.538 G 0.182 G
DPA 0.029 G 0.047 G
alpha linoleic acid ~ 0.047 G
Total 1.478 G 0.609 G

omega 6s

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

Anchovy Salmon
linoleic acid 0.097 G 0.081 G
other omega 6 ~ 0.004 G
Total 0.097 G 0.085 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Anchovy or Salmon .

Note: The specific food items compared are: Anchovy (Fish, anchovy, european, raw) and Salmon (Fish, salmon, pink, raw) .

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FAQ

Does anchovy or salmon contain more calories in 100 grams?
Both anchovy and salmon are high in calories. Anchovy is quite similar to salmon for calories - anchovy has 131 calories in 100g and salmon has 127 calories.

Is anchovy or salmon better for protein?
Both anchovy and salmon are high in protein. Anchovy is very similar to anchovy for protein - anchovy has 20.4g of protein per 100 grams and salmon has 20.5g of protein.

Does anchovy or salmon contain more calcium?
Anchovy is a rich source of calcium and it has 20 times more calcium than salmon - anchovy has 147mg of calcium in 100 grams and salmon has 7mg of calcium.

Does anchovy or salmon contain more iron?
Anchovy is an abundant source of iron and it has 760% more iron than salmon - anchovy has 3.3mg of iron in 100 grams and salmon has 0.38mg of iron.

Does anchovy or salmon contain more potassium?
Both anchovy and salmon are high in potassium. Anchovy has a little more potassium ( 10%) than salmon by weight - anchovy has 383mg of potassium in 100 grams and salmon has 366mg of potassium.

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