Anchovy vs. Kale
Nutrition comparison of Anchovy and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
anchovy
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in anchovy and kale:
- Both kale and anchovy are high in calcium and potassium.
- Anchovy has more niacin and Vitamin B12, however, kale contains more folate.
- Anchovy is an excellent source of iron and protein.
- Kale has 6.2 times less saturated fat than anchovy.
- Kale is an excellent source of Vitamin A, Vitamin C, Vitamin K and dietary fiber.
USDA sources for nutritional information: Anchovy (Fish, anchovy, european, raw) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Anchovy is high in calories and kale has 73% less calories than anchovy - kale has 35 calories per 100 grams and anchovy has 131 calories.
For macronutrient ratios, anchovy is much heavier in protein, much lighter in carbs and heavier in fat compared to kale per calorie. Anchovy has a macronutrient ratio of 65:0:35 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Anchovy | Kale | |
|---|---|---|
| Protein | 65% | 28% |
| Carbohydrates | ~ | 41% |
| Fat | 35% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Both kale and anchovy are low in carbohydrates - kale has 4.4g of total carbs per 100 grams and anchovy does not contain significant amounts.
dietary fiber
Kale is an excellent source of dietary fiber and it has more dietary fiber than anchovy - kale has 4.1g of dietary fiber per 100 grams and anchovy does not contain significant amounts.
sugar
Kale and anchovy contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and anchovy does not contain significant amounts.
Protein
protein
Anchovy is an excellent source of protein and it has 597% more protein than kale - kale has 2.9g of protein per 100 grams and anchovy has 20.4g of protein.
Fat
saturated fat
Kale has 6.2 times less saturated fat than anchovy - kale has 0.18g of saturated fat per 100 grams and anchovy has 1.3g of saturated fat.
cholesterol
Kale has less cholesterol than anchovy - anchovy has 60mg of cholesterol per 100 grams and kale does not contain significant amounts.
Vitamins
Vitamin C
Kale is an excellent source of Vitamin C and it has more Vitamin C than anchovy - kale has 93.4mg of Vitamin C per 100 grams and anchovy does not contain significant amounts.
Vitamin A
Kale is an excellent source of Vitamin A and it has 15 times more Vitamin A than anchovy - kale has 241ug of Vitamin A per 100 grams and anchovy has 15ug of Vitamin A.
Vitamin E
Kale and anchovy contain similar amounts of Vitamin E - kale has 0.66mg of Vitamin E per 100 grams and anchovy has 0.57mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has 3895 times more Vitamin K than anchovy - kale has 389.6ug of Vitamin K per 100 grams and anchovy has 0.1ug of Vitamin K.
The B Vitamins
Anchovy has more niacin and Vitamin B12, however, kale contains more folate. Both anchovy and kale contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.
| Anchovy | Kale | |
|---|---|---|
| Thiamin | 0.055 MG | 0.113 MG |
| Riboflavin | 0.256 MG | 0.347 MG |
| Niacin | 14.024 MG | 1.18 MG |
| Pantothenic acid | 0.645 MG | 0.37 MG |
| Vitamin B6 | 0.143 MG | 0.147 MG |
| Folate | 9 UG | 62 UG |
| Vitamin B12 | 0.62 UG | ~ |
Minerals
calcium
Both kale and anchovy are high in calcium. Kale has 73% more calcium than anchovy - kale has 254mg of calcium per 100 grams and anchovy has 147mg of calcium.
iron
Anchovy is an excellent source of iron and it has 103% more iron than kale - kale has 1.6mg of iron per 100 grams and anchovy has 3.3mg of iron.
potassium
Both kale and anchovy are high in potassium. Kale is very similar to kale for potassium - kale has 348mg 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 kale per 100 grams, however, kale contains more alpha linoleic acid (ALA) than anchovy per 100 grams.
| Anchovy | Kale | |
|---|---|---|
| DHA | 0.911 G | ~ |
| EPA | 0.538 G | ~ |
| DPA | 0.029 G | ~ |
| alpha linoleic acid | ~ | 0.378 G |
| Total | 1.478 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, kale has more linoleic acid than anchovy per 100 grams.
| Anchovy | Kale | |
|---|---|---|
| linoleic acid | 0.097 G | 0.291 G |
| other omega 6 | 0.007 G | 0.003 G |
| Total | 0.104 G | 0.294 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 (%) |
Kale 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 kale or anchovy contain more calories in 100 grams?Anchovy is high in calories and kale has 70% less calories than anchovy - kale has 35 calories in 100g and anchovy has 131 calories.
Is kale or anchovy better for protein?
Anchovy is a fantastic source of protein and it has 600% more protein than kale - kale has 2.9g of protein per 100 grams and anchovy has 20.4g of protein.
Does kale or anchovy have more carbohydrates?
By weight, both kale and anchovy are low in carbohydrates - kale has 4.4g of carbs for 100g and anchovy has no carbs..
Does kale or anchovy contain more calcium?
Both kale and anchovy are high in calcium. Kale has 70% more calcium than anchovy - kale has 254mg of calcium in 100 grams and anchovy has 147mg of calcium.
Does kale or anchovy contain more iron?
Anchovy is an abundant source of iron and it has 100% more iron than kale - kale has 1.6mg of iron in 100 grams and anchovy has 3.3mg of iron.
Does kale or anchovy contain more potassium?
Both kale and anchovy are high in potassium. Kale is very similar to kale for potassium - kale has 348mg of potassium in 100 grams and anchovy has 383mg of potassium.