Anchovy vs Herring
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Key takeaways
- Anchovy has more protein per 100 calories: 15.6 g against 9.75 g.
- Anchovy is lighter per 100 g: 131 kcal against 177 kcal.
- Anchovy leads in 32 micronutrients, including Riboflavin (B2), Niacin (B3), Folate.
- Herring leads in 11 micronutrients, including Vitamin A, Vitamin B6, Vitamin B12.
Per 100 calories
| Nutrient | Anchovy | Herring |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 15.6 g | 9.75 g |
| Carbs | 0 g | 0 g |
| Fat | 3.69 g | 6.5 g |
| Vitamins | ||
| Vitamin A | 11.5 µg | 17 µg |
| Thiamin (B1) | 0.042 mg | 0.043 mg |
| Riboflavin (B2) | 0.195 mg | 0.123 mg |
| Niacin (B3) | 10.7 mg | 1.54 mg |
| Pantothenic Acid (B5) | 0.492 mg | 0.466 mg |
| Vitamin B6 | 0.109 mg | 0.213 mg |
| Folate | 6.87 µg | 4.25 µg |
| Vitamin B12 | 0.473 µg | 6.71 µg |
| Choline | 0 mg | 36.8 mg |
| Vitamin C | 0 mg | 0.198 mg |
| Vitamin D | 0 µg | 2.38 µg |
| Vitamin E | 0.435 mg | 0.606 mg |
| Vitamin K | 0.076 µg | 0.057 µg |
| Minerals | ||
| Calcium | 112 mg | 39.7 mg |
| Iron | 2.48 mg | 0.629 mg |
| Magnesium | 31.3 mg | 18.1 mg |
| Phosphorus | 133 mg | 131 mg |
| Potassium | 292 mg | 212 mg |
| Sodium | 79.4 mg | 46.5 mg |
| Zinc | 1.31 mg | 0.431 mg |
| Copper | 0.161 mg | 0.048 mg |
| Manganese | 0.053 mg | 0.023 mg |
| Selenium | 27.9 µg | 20.7 µg |
| Iodine | 11.5 µg | 17 µg |
| Fats | ||
| Polyunsaturated Fat | 1.25 g | 1.29 g |
| Monounsaturated Fat | 0.901 g | 3.01 g |
| Saturated Fat | 0.977 g | 1.5 g |
| Cholesterol | 45.8 mg | 38.8 mg |
| Omega-3 (EPA) | 0.411 g | 0.475 g |
| Omega-3 (DHA) | 0.695 g | 0.44 g |
| Omega-6 (Linoleic Acid) | 0.074 g | 0.091 g |
| Amino Acids | ||
| Histidine | 0.457 g | 0.287 g |
| Isoleucine | 0.716 g | 0.449 g |
| Leucine | 1.26 g | 0.79 g |
| Lysine | 1.43 g | 0.895 g |
| Methionine | 0.46 g | 0.288 g |
| Cystine | 0.166 g | 0.105 g |
| Phenylalanine | 0.606 g | 0.38 g |
| Tyrosine | 0.524 g | 0.329 g |
| Threonine | 0.681 g | 0.427 g |
| Tryptophan | 0.174 g | 0.109 g |
| Valine | 0.802 g | 0.501 g |
| Arginine | 0.931 g | 0.584 g |
| Alanine | 0.939 g | 0.59 g |
| Serine | 1.59 g | 0.997 g |
| Proline | 2.32 g | 1.45 g |
| Glycine | 0.746 g | 0.467 g |
| Aspartic Acid | 0.55 g | 0.344 g |
| Glutamic Acid | 0.634 g | 0.397 g |
Per 100 grams
| Nutrient | Anchovy | Herring |
|---|---|---|
| Calories | 131 kcal | 177 kcal |
| Protein | 20.4 g | 17.2 g |
| Carbs | 0 g | 0 g |
| Fat | 4.84 g | 11.5 g |
| Vitamins | ||
| Vitamin A | 15 µg | 30 µg |
| Thiamin (B1) | 0.055 mg | 0.076 mg |
| Riboflavin (B2) | 0.256 mg | 0.217 mg |
| Niacin (B3) | 14 mg | 2.71 mg |
| Pantothenic Acid (B5) | 0.645 mg | 0.823 mg |
| Vitamin B6 | 0.143 mg | 0.376 mg |
| Folate | 9 µg | 7.5 µg |
| Vitamin B12 | 0.62 µg | 11.9 µg |
| Choline | 0 mg | 65 mg |
| Vitamin C | 0 mg | 0.35 mg |
| Vitamin D | 0 µg | 4.2 µg |
| Vitamin E | 0.57 mg | 1.07 mg |
| Vitamin K | 0.1 µg | 0.1 µg |
| Minerals | ||
| Calcium | 147 mg | 70 mg |
| Iron | 3.25 mg | 1.11 mg |
| Magnesium | 41 mg | 32 mg |
| Phosphorus | 174 mg | 232 mg |
| Potassium | 383 mg | 375 mg |
| Sodium | 104 mg | 82 mg |
| Zinc | 1.72 mg | 0.76 mg |
| Copper | 0.211 mg | 0.085 mg |
| Manganese | 0.07 mg | 0.04 mg |
| Selenium | 36.5 µg | 36.5 µg |
| Iodine | 15 µg | 30 µg |
| Fats | ||
| Polyunsaturated Fat | 1.64 g | 2.28 g |
| Monounsaturated Fat | 1.18 g | 5.31 g |
| Saturated Fat | 1.28 g | 2.65 g |
| Cholesterol | 60 mg | 68.5 mg |
| Omega-3 (EPA) | 0.538 g | 0.839 g |
| Omega-3 (DHA) | 0.911 g | 0.776 g |
| Omega-6 (Linoleic Acid) | 0.097 g | 0.161 g |
| Amino Acids | ||
| Histidine | 0.599 g | 0.506 g |
| Isoleucine | 0.938 g | 0.792 g |
| Leucine | 1.65 g | 1.4 g |
| Lysine | 1.87 g | 1.58 g |
| Methionine | 0.602 g | 0.508 g |
| Cystine | 0.218 g | 0.185 g |
| Phenylalanine | 0.794 g | 0.671 g |
| Tyrosine | 0.687 g | 0.58 g |
| Threonine | 0.892 g | 0.753 g |
| Tryptophan | 0.228 g | 0.193 g |
| Valine | 1.05 g | 0.885 g |
| Arginine | 1.22 g | 1.03 g |
| Alanine | 1.23 g | 1.04 g |
| Serine | 2.08 g | 1.76 g |
| Proline | 3.04 g | 2.57 g |
| Glycine | 0.977 g | 0.825 g |
| Aspartic Acid | 0.72 g | 0.607 g |
| Glutamic Acid | 0.83 g | 0.701 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Anchovy and Herring, including preparation variants and research-cited compound levels, or compare any two foods.