Anchovies in Olive Oil vs Herring Eggs
Every measured nutrient, side by side: per serving first, then per 100 calories and per 100 grams.
Key takeaways
- Herring Eggs has more protein per 100 calories: 18.1 g against 13.1 g.
- Anchovies in Olive Oil leads in 9 micronutrients, including Vitamin B12, Calcium, Magnesium.
- Herring Eggs leads in 10 micronutrients, including Thiamin (B1), Riboflavin (B2), Niacin (B3).
Per serving
Anchovies in Olive Oilper 100 g
206kcalin 100 g
Macros
Calories206 kcal
Protein26.9 g
Carbs2.41 g
Fat9.85 g
Vitamins
Thiamin (B1)Thiamin (B1)FunctionThiamin, also known as vitamin B1, helps convert carbohydrates into usable energy, which supports steady energy through the day. It also plays a role in nerve function.Top food sources of Thiamin (B1) →0 / 1.2 mg0%
Riboflavin (B2)Riboflavin (B2)FunctionRiboflavin, or vitamin B2, helps the body turn food into energy and supports healthy skin and eyes. It works alongside the other B vitamins in energy metabolism.Top food sources of Riboflavin (B2) →0 / 1.3 mg0%
Niacin (B3)Niacin (B3)FunctionNiacin, or vitamin B3, is central to energy production in nearly every cell and supports steady glucose response as part of that metabolic machinery.Top food sources of Niacin (B3) →0 / 16 mg0%
Vitamin B12Vitamin B12FunctionVitamin B12 is needed for red blood cell formation and nerve function. It is found almost exclusively in animal foods, so plant-based eaters often need a fortified source.Top food sources of Vitamin B12 →12.6 / 2.4 µg525%
Vitamin CVitamin CFunctionVitamin C is an antioxidant that supports collagen formation, immune function, and iron absorption from plant foods.Top food sources of Vitamin C →0 / 90 mg0%
Minerals
CalciumCalciumFunctionCalcium builds and maintains bone structure and supports muscle contraction and nerve signaling. Most of the body's supply lives in bones and teeth.Top food sources of Calcium →240 / 1,000 mg24%
IronIronFunctionIron is a core component of hemoglobin, which carries oxygen through the blood. Steady iron intake supports energy levels and endurance.Top food sources of Iron →2.69 / 18 mg15%
MagnesiumMagnesiumFunctionMagnesium is involved in hundreds of enzymatic reactions, including energy production, muscle relaxation, and sleep quality, which ties into recovery.Top food sources of Magnesium →228 / 400 mg57%
PhosphorusPhosphorusFunctionPhosphorus works alongside calcium to build bone and teeth, and it is a key part of the energy-carrying molecule ATP.Top food sources of Phosphorus →226 / 700 mg32%
PotassiumPotassiumFunctionPotassium helps regulate fluid balance and blood pressure and supports normal muscle and nerve function, including a steady heartbeat.Top food sources of Potassium →298 / 3,500 mg9%
SodiumSodiumFunctionSodium helps regulate fluid balance and nerve signaling, but most diets already get plenty from processed and restaurant food. Keeping intake moderate matters more than adding it.Top food sources of Sodium →5,400 / 2,300 mg235%
ZincZincFunctionZinc supports immune function, wound healing, and protein synthesis, and it plays a role in recovery after physical activity.Top food sources of Zinc →2.54 / 11 mg23%
CopperCopperFunctionCopper helps the body form connective tissue and red blood cells and supports iron metabolism alongside zinc.Top food sources of Copper →0.235 / 0.9 mg26%
ManganeseManganeseFunctionManganese supports bone formation and acts as a cofactor for enzymes involved in metabolism and antioxidant defense.Top food sources of Manganese →0.138 / 2.3 mg6%
SeleniumSeleniumFunctionSelenium supports antioxidant defense and thyroid hormone metabolism. Just a couple of Brazil nuts can cover a full day's worth.Top food sources of Selenium →48.2 / 55 µg88%
Fats
Polyunsaturated FatPolyunsaturated FatFunctionPolyunsaturated fats include the essential omega-3 and omega-6 fats the body cannot make on its own and must get from food.Top food sources of Polyunsaturated Fat →0 g
Monounsaturated FatMonounsaturated FatFunctionMonounsaturated fats are found in olive oil, avocados, and many nuts and are linked with healthy cholesterol balance when they replace saturated fat.Top food sources of Monounsaturated Fat →0 g
Saturated FatSaturated FatFunctionSaturated fat is solid at room temperature and found mainly in animal foods and tropical oils. Keeping intake moderate supports healthier cholesterol balance over time.Top food sources of Saturated Fat →0 / 20 g0%
CholesterolCholesterolFunctionDietary cholesterol comes only from animal foods and has a smaller effect on blood cholesterol for most people than saturated fat does. Moderating intake is still a reasonable general target.Top food sources of Cholesterol →0 / 300 mg0%
Omega-6 (Linoleic Acid)Omega-6 (Linoleic Acid)FunctionLinoleic acid is the essential omega-6 fat most common in the diet, found abundantly in vegetable oils and nuts.Top food sources of Omega-6 (Linoleic Acid) →0 g
Herring Eggsper 100 g
193kcalin 100 g
Macros
Calories193 kcal
Protein35 g
Carbs3.64 g
Fat4.27 g
Vitamins
Thiamin (B1)Thiamin (B1)FunctionThiamin, also known as vitamin B1, helps convert carbohydrates into usable energy, which supports steady energy through the day. It also plays a role in nerve function.Top food sources of Thiamin (B1) →0.075 / 1.2 mg6%
Riboflavin (B2)Riboflavin (B2)FunctionRiboflavin, or vitamin B2, helps the body turn food into energy and supports healthy skin and eyes. It works alongside the other B vitamins in energy metabolism.Top food sources of Riboflavin (B2) →0.145 / 1.3 mg11%
Niacin (B3)Niacin (B3)FunctionNiacin, or vitamin B3, is central to energy production in nearly every cell and supports steady glucose response as part of that metabolic machinery.Top food sources of Niacin (B3) →2.95 / 16 mg18%
Vitamin B12Vitamin B12FunctionVitamin B12 is needed for red blood cell formation and nerve function. It is found almost exclusively in animal foods, so plant-based eaters often need a fortified source.Top food sources of Vitamin B12 →0 / 2.4 µg0%
Vitamin CVitamin CFunctionVitamin C is an antioxidant that supports collagen formation, immune function, and iron absorption from plant foods.Top food sources of Vitamin C →0.6 / 90 mg1%
Minerals
CalciumCalciumFunctionCalcium builds and maintains bone structure and supports muscle contraction and nerve signaling. Most of the body's supply lives in bones and teeth.Top food sources of Calcium →24 / 1,000 mg2%
IronIronFunctionIron is a core component of hemoglobin, which carries oxygen through the blood. Steady iron intake supports energy levels and endurance.Top food sources of Iron →2.7 / 18 mg15%
MagnesiumMagnesiumFunctionMagnesium is involved in hundreds of enzymatic reactions, including energy production, muscle relaxation, and sleep quality, which ties into recovery.Top food sources of Magnesium →0 / 400 mg0%
PhosphorusPhosphorusFunctionPhosphorus works alongside calcium to build bone and teeth, and it is a key part of the energy-carrying molecule ATP.Top food sources of Phosphorus →808 / 700 mg115%
PotassiumPotassiumFunctionPotassium helps regulate fluid balance and blood pressure and supports normal muscle and nerve function, including a steady heartbeat.Top food sources of Potassium →0 / 3,500 mg0%
SodiumSodiumFunctionSodium helps regulate fluid balance and nerve signaling, but most diets already get plenty from processed and restaurant food. Keeping intake moderate matters more than adding it.Top food sources of Sodium →61 / 2,300 mg3%
ZincZincFunctionZinc supports immune function, wound healing, and protein synthesis, and it plays a role in recovery after physical activity.Top food sources of Zinc →0 / 11 mg0%
CopperCopperFunctionCopper helps the body form connective tissue and red blood cells and supports iron metabolism alongside zinc.Top food sources of Copper →0 / 0.9 mg0%
ManganeseManganeseFunctionManganese supports bone formation and acts as a cofactor for enzymes involved in metabolism and antioxidant defense.Top food sources of Manganese →0 / 2.3 mg0%
SeleniumSeleniumFunctionSelenium supports antioxidant defense and thyroid hormone metabolism. Just a couple of Brazil nuts can cover a full day's worth.Top food sources of Selenium →0 / 55 µg0%
Fats
Polyunsaturated FatPolyunsaturated FatFunctionPolyunsaturated fats include the essential omega-3 and omega-6 fats the body cannot make on its own and must get from food.Top food sources of Polyunsaturated Fat →0.71 g
Monounsaturated FatMonounsaturated FatFunctionMonounsaturated fats are found in olive oil, avocados, and many nuts and are linked with healthy cholesterol balance when they replace saturated fat.Top food sources of Monounsaturated Fat →0.42 g
Saturated FatSaturated FatFunctionSaturated fat is solid at room temperature and found mainly in animal foods and tropical oils. Keeping intake moderate supports healthier cholesterol balance over time.Top food sources of Saturated Fat →0.43 / 20 g2%
CholesterolCholesterolFunctionDietary cholesterol comes only from animal foods and has a smaller effect on blood cholesterol for most people than saturated fat does. Moderating intake is still a reasonable general target.Top food sources of Cholesterol →40 / 300 mg13%
Omega-6 (Linoleic Acid)Omega-6 (Linoleic Acid)FunctionLinoleic acid is the essential omega-6 fat most common in the diet, found abundantly in vegetable oils and nuts.Top food sources of Omega-6 (Linoleic Acid) →0.03 g
Per 100 calories
Anchovies in Olive Oilper 100 calories
100kcalper 100 calories
Macros
Calories100 kcal
Protein13.1 g
Carbs1.17 g
Fat4.78 g
Vitamins
Thiamin (B1)Thiamin (B1)FunctionThiamin, also known as vitamin B1, helps convert carbohydrates into usable energy, which supports steady energy through the day. It also plays a role in nerve function.Top food sources of Thiamin (B1) →0 / 1.2 mg0%
Riboflavin (B2)Riboflavin (B2)FunctionRiboflavin, or vitamin B2, helps the body turn food into energy and supports healthy skin and eyes. It works alongside the other B vitamins in energy metabolism.Top food sources of Riboflavin (B2) →0 / 1.3 mg0%
Niacin (B3)Niacin (B3)FunctionNiacin, or vitamin B3, is central to energy production in nearly every cell and supports steady glucose response as part of that metabolic machinery.Top food sources of Niacin (B3) →0 / 16 mg0%
Vitamin B12Vitamin B12FunctionVitamin B12 is needed for red blood cell formation and nerve function. It is found almost exclusively in animal foods, so plant-based eaters often need a fortified source.Top food sources of Vitamin B12 →6.12 / 2.4 µg255%
Vitamin CVitamin CFunctionVitamin C is an antioxidant that supports collagen formation, immune function, and iron absorption from plant foods.Top food sources of Vitamin C →0 / 90 mg0%
Minerals
CalciumCalciumFunctionCalcium builds and maintains bone structure and supports muscle contraction and nerve signaling. Most of the body's supply lives in bones and teeth.Top food sources of Calcium →117 / 1,000 mg12%
IronIronFunctionIron is a core component of hemoglobin, which carries oxygen through the blood. Steady iron intake supports energy levels and endurance.Top food sources of Iron →1.31 / 18 mg7%
MagnesiumMagnesiumFunctionMagnesium is involved in hundreds of enzymatic reactions, including energy production, muscle relaxation, and sleep quality, which ties into recovery.Top food sources of Magnesium →111 / 400 mg28%
PhosphorusPhosphorusFunctionPhosphorus works alongside calcium to build bone and teeth, and it is a key part of the energy-carrying molecule ATP.Top food sources of Phosphorus →110 / 700 mg16%
PotassiumPotassiumFunctionPotassium helps regulate fluid balance and blood pressure and supports normal muscle and nerve function, including a steady heartbeat.Top food sources of Potassium →145 / 3,500 mg4%
SodiumSodiumFunctionSodium helps regulate fluid balance and nerve signaling, but most diets already get plenty from processed and restaurant food. Keeping intake moderate matters more than adding it.Top food sources of Sodium →2,621 / 2,300 mg114%
ZincZincFunctionZinc supports immune function, wound healing, and protein synthesis, and it plays a role in recovery after physical activity.Top food sources of Zinc →1.23 / 11 mg11%
CopperCopperFunctionCopper helps the body form connective tissue and red blood cells and supports iron metabolism alongside zinc.Top food sources of Copper →0.114 / 0.9 mg13%
ManganeseManganeseFunctionManganese supports bone formation and acts as a cofactor for enzymes involved in metabolism and antioxidant defense.Top food sources of Manganese →0.067 / 2.3 mg3%
SeleniumSeleniumFunctionSelenium supports antioxidant defense and thyroid hormone metabolism. Just a couple of Brazil nuts can cover a full day's worth.Top food sources of Selenium →23.4 / 55 µg43%
Fats
Polyunsaturated FatPolyunsaturated FatFunctionPolyunsaturated fats include the essential omega-3 and omega-6 fats the body cannot make on its own and must get from food.Top food sources of Polyunsaturated Fat →0 g
Monounsaturated FatMonounsaturated FatFunctionMonounsaturated fats are found in olive oil, avocados, and many nuts and are linked with healthy cholesterol balance when they replace saturated fat.Top food sources of Monounsaturated Fat →0 g
Saturated FatSaturated FatFunctionSaturated fat is solid at room temperature and found mainly in animal foods and tropical oils. Keeping intake moderate supports healthier cholesterol balance over time.Top food sources of Saturated Fat →0 / 20 g0%
CholesterolCholesterolFunctionDietary cholesterol comes only from animal foods and has a smaller effect on blood cholesterol for most people than saturated fat does. Moderating intake is still a reasonable general target.Top food sources of Cholesterol →0 / 300 mg0%
Omega-6 (Linoleic Acid)Omega-6 (Linoleic Acid)FunctionLinoleic acid is the essential omega-6 fat most common in the diet, found abundantly in vegetable oils and nuts.Top food sources of Omega-6 (Linoleic Acid) →0 g
Herring Eggsper 100 calories
100kcalper 100 calories
Macros
Calories100 kcal
Protein18.1 g
Carbs1.88 g
Fat2.21 g
Vitamins
Thiamin (B1)Thiamin (B1)FunctionThiamin, also known as vitamin B1, helps convert carbohydrates into usable energy, which supports steady energy through the day. It also plays a role in nerve function.Top food sources of Thiamin (B1) →0.039 / 1.2 mg3%
Riboflavin (B2)Riboflavin (B2)FunctionRiboflavin, or vitamin B2, helps the body turn food into energy and supports healthy skin and eyes. It works alongside the other B vitamins in energy metabolism.Top food sources of Riboflavin (B2) →0.075 / 1.3 mg6%
Niacin (B3)Niacin (B3)FunctionNiacin, or vitamin B3, is central to energy production in nearly every cell and supports steady glucose response as part of that metabolic machinery.Top food sources of Niacin (B3) →1.53 / 16 mg10%
Vitamin B12Vitamin B12FunctionVitamin B12 is needed for red blood cell formation and nerve function. It is found almost exclusively in animal foods, so plant-based eaters often need a fortified source.Top food sources of Vitamin B12 →0 / 2.4 µg0%
Vitamin CVitamin CFunctionVitamin C is an antioxidant that supports collagen formation, immune function, and iron absorption from plant foods.Top food sources of Vitamin C →0.311 / 90 mg0%
Minerals
CalciumCalciumFunctionCalcium builds and maintains bone structure and supports muscle contraction and nerve signaling. Most of the body's supply lives in bones and teeth.Top food sources of Calcium →12.4 / 1,000 mg1%
IronIronFunctionIron is a core component of hemoglobin, which carries oxygen through the blood. Steady iron intake supports energy levels and endurance.Top food sources of Iron →1.4 / 18 mg8%
MagnesiumMagnesiumFunctionMagnesium is involved in hundreds of enzymatic reactions, including energy production, muscle relaxation, and sleep quality, which ties into recovery.Top food sources of Magnesium →0 / 400 mg0%
PhosphorusPhosphorusFunctionPhosphorus works alongside calcium to build bone and teeth, and it is a key part of the energy-carrying molecule ATP.Top food sources of Phosphorus →419 / 700 mg60%
PotassiumPotassiumFunctionPotassium helps regulate fluid balance and blood pressure and supports normal muscle and nerve function, including a steady heartbeat.Top food sources of Potassium →0 / 3,500 mg0%
SodiumSodiumFunctionSodium helps regulate fluid balance and nerve signaling, but most diets already get plenty from processed and restaurant food. Keeping intake moderate matters more than adding it.Top food sources of Sodium →31.6 / 2,300 mg1%
ZincZincFunctionZinc supports immune function, wound healing, and protein synthesis, and it plays a role in recovery after physical activity.Top food sources of Zinc →0 / 11 mg0%
CopperCopperFunctionCopper helps the body form connective tissue and red blood cells and supports iron metabolism alongside zinc.Top food sources of Copper →0 / 0.9 mg0%
ManganeseManganeseFunctionManganese supports bone formation and acts as a cofactor for enzymes involved in metabolism and antioxidant defense.Top food sources of Manganese →0 / 2.3 mg0%
SeleniumSeleniumFunctionSelenium supports antioxidant defense and thyroid hormone metabolism. Just a couple of Brazil nuts can cover a full day's worth.Top food sources of Selenium →0 / 55 µg0%
Fats
Polyunsaturated FatPolyunsaturated FatFunctionPolyunsaturated fats include the essential omega-3 and omega-6 fats the body cannot make on its own and must get from food.Top food sources of Polyunsaturated Fat →0.368 g
Monounsaturated FatMonounsaturated FatFunctionMonounsaturated fats are found in olive oil, avocados, and many nuts and are linked with healthy cholesterol balance when they replace saturated fat.Top food sources of Monounsaturated Fat →0.218 g
Saturated FatSaturated FatFunctionSaturated fat is solid at room temperature and found mainly in animal foods and tropical oils. Keeping intake moderate supports healthier cholesterol balance over time.Top food sources of Saturated Fat →0.223 / 20 g1%
CholesterolCholesterolFunctionDietary cholesterol comes only from animal foods and has a smaller effect on blood cholesterol for most people than saturated fat does. Moderating intake is still a reasonable general target.Top food sources of Cholesterol →20.7 / 300 mg7%
Omega-6 (Linoleic Acid)Omega-6 (Linoleic Acid)FunctionLinoleic acid is the essential omega-6 fat most common in the diet, found abundantly in vegetable oils and nuts.Top food sources of Omega-6 (Linoleic Acid) →0.016 g
Per 100 grams
Anchovies in Olive Oilper 100 grams
206kcalper 100 grams
Macros
Calories206 kcal
Protein26.9 g
Carbs2.41 g
Fat9.85 g
Vitamins
Thiamin (B1)Thiamin (B1)FunctionThiamin, also known as vitamin B1, helps convert carbohydrates into usable energy, which supports steady energy through the day. It also plays a role in nerve function.Top food sources of Thiamin (B1) →0 / 1.2 mg0%
Riboflavin (B2)Riboflavin (B2)FunctionRiboflavin, or vitamin B2, helps the body turn food into energy and supports healthy skin and eyes. It works alongside the other B vitamins in energy metabolism.Top food sources of Riboflavin (B2) →0 / 1.3 mg0%
Niacin (B3)Niacin (B3)FunctionNiacin, or vitamin B3, is central to energy production in nearly every cell and supports steady glucose response as part of that metabolic machinery.Top food sources of Niacin (B3) →0 / 16 mg0%
Vitamin B12Vitamin B12FunctionVitamin B12 is needed for red blood cell formation and nerve function. It is found almost exclusively in animal foods, so plant-based eaters often need a fortified source.Top food sources of Vitamin B12 →12.6 / 2.4 µg525%
Vitamin CVitamin CFunctionVitamin C is an antioxidant that supports collagen formation, immune function, and iron absorption from plant foods.Top food sources of Vitamin C →0 / 90 mg0%
Minerals
CalciumCalciumFunctionCalcium builds and maintains bone structure and supports muscle contraction and nerve signaling. Most of the body's supply lives in bones and teeth.Top food sources of Calcium →240 / 1,000 mg24%
IronIronFunctionIron is a core component of hemoglobin, which carries oxygen through the blood. Steady iron intake supports energy levels and endurance.Top food sources of Iron →2.69 / 18 mg15%
MagnesiumMagnesiumFunctionMagnesium is involved in hundreds of enzymatic reactions, including energy production, muscle relaxation, and sleep quality, which ties into recovery.Top food sources of Magnesium →228 / 400 mg57%
PhosphorusPhosphorusFunctionPhosphorus works alongside calcium to build bone and teeth, and it is a key part of the energy-carrying molecule ATP.Top food sources of Phosphorus →226 / 700 mg32%
PotassiumPotassiumFunctionPotassium helps regulate fluid balance and blood pressure and supports normal muscle and nerve function, including a steady heartbeat.Top food sources of Potassium →298 / 3,500 mg9%
SodiumSodiumFunctionSodium helps regulate fluid balance and nerve signaling, but most diets already get plenty from processed and restaurant food. Keeping intake moderate matters more than adding it.Top food sources of Sodium →5,400 / 2,300 mg235%
ZincZincFunctionZinc supports immune function, wound healing, and protein synthesis, and it plays a role in recovery after physical activity.Top food sources of Zinc →2.54 / 11 mg23%
CopperCopperFunctionCopper helps the body form connective tissue and red blood cells and supports iron metabolism alongside zinc.Top food sources of Copper →0.235 / 0.9 mg26%
ManganeseManganeseFunctionManganese supports bone formation and acts as a cofactor for enzymes involved in metabolism and antioxidant defense.Top food sources of Manganese →0.138 / 2.3 mg6%
SeleniumSeleniumFunctionSelenium supports antioxidant defense and thyroid hormone metabolism. Just a couple of Brazil nuts can cover a full day's worth.Top food sources of Selenium →48.2 / 55 µg88%
Fats
Polyunsaturated FatPolyunsaturated FatFunctionPolyunsaturated fats include the essential omega-3 and omega-6 fats the body cannot make on its own and must get from food.Top food sources of Polyunsaturated Fat →0 g
Monounsaturated FatMonounsaturated FatFunctionMonounsaturated fats are found in olive oil, avocados, and many nuts and are linked with healthy cholesterol balance when they replace saturated fat.Top food sources of Monounsaturated Fat →0 g
Saturated FatSaturated FatFunctionSaturated fat is solid at room temperature and found mainly in animal foods and tropical oils. Keeping intake moderate supports healthier cholesterol balance over time.Top food sources of Saturated Fat →0 / 20 g0%
CholesterolCholesterolFunctionDietary cholesterol comes only from animal foods and has a smaller effect on blood cholesterol for most people than saturated fat does. Moderating intake is still a reasonable general target.Top food sources of Cholesterol →0 / 300 mg0%
Omega-6 (Linoleic Acid)Omega-6 (Linoleic Acid)FunctionLinoleic acid is the essential omega-6 fat most common in the diet, found abundantly in vegetable oils and nuts.Top food sources of Omega-6 (Linoleic Acid) →0 g
Herring Eggsper 100 grams
193kcalper 100 grams
Macros
Calories193 kcal
Protein35 g
Carbs3.64 g
Fat4.27 g
Vitamins
Thiamin (B1)Thiamin (B1)FunctionThiamin, also known as vitamin B1, helps convert carbohydrates into usable energy, which supports steady energy through the day. It also plays a role in nerve function.Top food sources of Thiamin (B1) →0.075 / 1.2 mg6%
Riboflavin (B2)Riboflavin (B2)FunctionRiboflavin, or vitamin B2, helps the body turn food into energy and supports healthy skin and eyes. It works alongside the other B vitamins in energy metabolism.Top food sources of Riboflavin (B2) →0.145 / 1.3 mg11%
Niacin (B3)Niacin (B3)FunctionNiacin, or vitamin B3, is central to energy production in nearly every cell and supports steady glucose response as part of that metabolic machinery.Top food sources of Niacin (B3) →2.95 / 16 mg18%
Vitamin B12Vitamin B12FunctionVitamin B12 is needed for red blood cell formation and nerve function. It is found almost exclusively in animal foods, so plant-based eaters often need a fortified source.Top food sources of Vitamin B12 →0 / 2.4 µg0%
Vitamin CVitamin CFunctionVitamin C is an antioxidant that supports collagen formation, immune function, and iron absorption from plant foods.Top food sources of Vitamin C →0.6 / 90 mg1%
Minerals
CalciumCalciumFunctionCalcium builds and maintains bone structure and supports muscle contraction and nerve signaling. Most of the body's supply lives in bones and teeth.Top food sources of Calcium →24 / 1,000 mg2%
IronIronFunctionIron is a core component of hemoglobin, which carries oxygen through the blood. Steady iron intake supports energy levels and endurance.Top food sources of Iron →2.7 / 18 mg15%
MagnesiumMagnesiumFunctionMagnesium is involved in hundreds of enzymatic reactions, including energy production, muscle relaxation, and sleep quality, which ties into recovery.Top food sources of Magnesium →0 / 400 mg0%
PhosphorusPhosphorusFunctionPhosphorus works alongside calcium to build bone and teeth, and it is a key part of the energy-carrying molecule ATP.Top food sources of Phosphorus →808 / 700 mg115%
PotassiumPotassiumFunctionPotassium helps regulate fluid balance and blood pressure and supports normal muscle and nerve function, including a steady heartbeat.Top food sources of Potassium →0 / 3,500 mg0%
SodiumSodiumFunctionSodium helps regulate fluid balance and nerve signaling, but most diets already get plenty from processed and restaurant food. Keeping intake moderate matters more than adding it.Top food sources of Sodium →61 / 2,300 mg3%
ZincZincFunctionZinc supports immune function, wound healing, and protein synthesis, and it plays a role in recovery after physical activity.Top food sources of Zinc →0 / 11 mg0%
CopperCopperFunctionCopper helps the body form connective tissue and red blood cells and supports iron metabolism alongside zinc.Top food sources of Copper →0 / 0.9 mg0%
ManganeseManganeseFunctionManganese supports bone formation and acts as a cofactor for enzymes involved in metabolism and antioxidant defense.Top food sources of Manganese →0 / 2.3 mg0%
SeleniumSeleniumFunctionSelenium supports antioxidant defense and thyroid hormone metabolism. Just a couple of Brazil nuts can cover a full day's worth.Top food sources of Selenium →0 / 55 µg0%
Fats
Polyunsaturated FatPolyunsaturated FatFunctionPolyunsaturated fats include the essential omega-3 and omega-6 fats the body cannot make on its own and must get from food.Top food sources of Polyunsaturated Fat →0.71 g
Monounsaturated FatMonounsaturated FatFunctionMonounsaturated fats are found in olive oil, avocados, and many nuts and are linked with healthy cholesterol balance when they replace saturated fat.Top food sources of Monounsaturated Fat →0.42 g
Saturated FatSaturated FatFunctionSaturated fat is solid at room temperature and found mainly in animal foods and tropical oils. Keeping intake moderate supports healthier cholesterol balance over time.Top food sources of Saturated Fat →0.43 / 20 g2%
CholesterolCholesterolFunctionDietary cholesterol comes only from animal foods and has a smaller effect on blood cholesterol for most people than saturated fat does. Moderating intake is still a reasonable general target.Top food sources of Cholesterol →40 / 300 mg13%
Omega-6 (Linoleic Acid)Omega-6 (Linoleic Acid)FunctionLinoleic acid is the essential omega-6 fat most common in the diet, found abundantly in vegetable oils and nuts.Top food sources of Omega-6 (Linoleic Acid) →0.03 g
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Anchovies in Olive Oil and Herring Eggs, including preparation variants and research-cited compound levels, or compare any two foods.