Both are loaded with Omega-3 fatty acids which is a major health benefit, especially when it comes to heart health.They are considered to be an excellent source of protein and calcium and a good source of iron and vitamin B-12. canned or fresh, as required by the recipe. Anchovies have a slightly salty taste and their flavor will stand out more among the other ingredients. Use of this web site constitutes acceptance of the LIVESTRONG.COM 3. Anchovies vs. Sardines. Elusive Vitamin D Take a look at your dietary needs and see if one might have that extra piece of your dietary puzzle and go with it, or if worse comes to worst, just pick the one whose flavor you like best. Brush both sides lightly with 1 tablespoon of the olive oil. So there are plenty of similarities; however, there are some differences—sardines have vitamin D and have a higher cholesterol content than anchovies. A 3.5-ounce serving of either sardines or anchovies canned in oil contains about 210 calories, once the fish pieces have been drained. She also provides informational articles for clinics and private practices on health topics that include sports, nutrition, physical therapy and home remedies. The UMHS notes that fish are especially good sources of iron and vitamin B-12, two nutrients that help maintain strength and energy. Copyright Policy Adding either to your diet definitely has some benefits, but as to which one you should go with, depends on how you want to use it in your recipes—as a snack or a part of your lunch. Anchovies canned in oil contain about 2 grams of omega-3s, while sardines have about 1.6 grams of omega-3s. They are both small fish that are often packaged the same way, but can they really be that different in a nutritional sense? Salted anchovies start to lose quality as soon as the tin is opened. Both sardines and anchovies provide significant protein in each 3.5-ounce serving. . Anchovies have a much more intense fishy and salty taste with a powerful umami undertone.Sardines could be eaten on their own by most who enjoy fish. Beyond the nutritional values, there is one other very important matter to broach when discussing sardines and anchovies. Both fish types are also high in B-complex vitamins and minerals. It’s Anchovies vs. Sardines! Privacy Policy If you cannot find fresh ones, canned sardines are just as good if you're looking to maximize your omega-3 intake. “Fish, sardine, Atlantic, canned in oil, drained solids with bone” Self Nutrition Data, http://nutritiondata.self.com/facts/finfish-and-shellfish-products/4114/2 All three can be consumed fresh but are also available in canned form if you’re looking for a quick and convenient meal on the go. Four anchovy fillets are enough to season about 1 cup of Caesar salad dressing, and five or six fillets suffice for enough clam sauce to serve four. With nearly 200 milligrams of calcium, a 3-ounce serving of anchovies provides the same amount as 1/2 cup of yogurt. “Fish, anchovy, european, canned in oil, drained solids” Self Nutrition Data. 20 years experience Internal Medicine.Canned mackerel has a flavor that’s milder than sardines or anchovies, while still possessing plenty of savory umami goodness. The debate of sardines vs anchovies is common, particularly for people who love seafood snacks, but there are some key differences between the two.. Sardines vs Anchovies. Below, we will discuss the differences between these two kinds of fish. Heat oven to 400 degrees. The University of Michigan Health System suggests that women consume at least 1.1 grams of omega-3 fatty acids each day, and men 1.6 grams. Sardines are most often eaten straight from the can, grilled or cooked, added to sandwiches, or used as a savory salad topping. Usually, small sardines can be substituted for anchovies in a number of recipes. Tinned sardines are less salty but still represent about 20 percent of your DV for sodium. Buying Anchovies. "Sardines are the No. A 22-year-old male asked: It is good if I eat every day a vegetable salad with some cheese and baked ham or canned tuna/sardines? Anchovies tend to have a more intense flavor to them, which is part of the reason that anchovies are used more frequently in recipes. Avoid both if you have gout. Sardines are also good for or nervous system and cognitive functioning because of the high amount of vitamin B12. diagnosis or treatment. Both anchovies vs sardines are small silvery fish. Both fish types are low in mercury and high in omega-3 fatty acids. Consuming 2 to 3 grams provides even greater benefits to heart health, according to UMHS. It's possible to get sardines and anchovies fresh or packed in water or another non-oily liquid. The sardine serving takes up almost half of the cholesterol you should have for the day, while the anchovies are somewhat lower in cholesterol, representing just over one-quarter of your daily cholesterol limit. Terms of Use Calcium helps build and maintain strong bones and teeth. Sardines may also be very good for controlling diabetes because of the omega-3 fatty acids. Ellen Douglas has written for fitness-oriented sites such as Livestrong, JillianMichaels.com, AZCentral Healthy Living and eHow. Season both sides of sardines with salt. Their scales also differ as sardines tend to be silver with dark round spots while anchovies have a green, blue or grayish coloring on their backs. On the other hand, canned sardines are usually steam cooked in their cans – the temperature will vary depending on brand/company. On the surface, if someone just handed you a can of anchovies and a can of sardines without any labels, you would be hard-pressed to tell the difference. Both have zero carbs. Sardines are fishy tasting, but quite a bit less pungent than anchovies. Sardines are one of the numerous subspecies of herring. Both sardines and anchovies are considered a healthy dietary choice as they are low in mercury and high in omega-3 fatty acids and protein. Sardines. Sardines are a type of herring that is found in the Mediterranean Sea and the … Are there any? Arrange the opened sardines on a baking sheet skin side up. Sardines are one of the numerous subspecies of herring. Sardines are a significantly fattier fish, containing 11g of fat vs. 5g for anchovies They are both excellent sources of iron, both contain about 50% of the recommended daily amount Both sardines and anchovies are also excellent sources of a variety of nutrients. Studies have also suggested that omega-3s may be very good for the health of your brain as they could help prevent or reduce the risk of things like Alzheimer’s. The results of these studies have been mixed, however, and experts agree that more research is needed. Anchovies vs. Sardines: Which Is Better? Anchovies, while perhaps not the most popular fish, make a healthful addition to your diet. The fat found in these fish is also said to aid in skin health, preventing wrinkles and promotin… They are both small, silvery fish. Anchovy Fillets Oil has 167 Calories and 20.00 g of Protein per 100 gram serving according to the nutrition facts provided by the USDA Food Composition Database. Anchovies tend to have large eyes and a protruding snout. Canned sardines provide 25 grams of protein, or about 50 percent of the minimum DV for protein. Dr. Laura Anissian answered. But anchovies are so powerful that many find them unpleasant to eat without other flavors to balance out the saltiness. This is all a matter of taste, mind you, as both fish can be used in various recipes in different ways. On the whole, both types of fish are good for heart, bones, skin & hair, and more. But what about their nutritional differences? Note the differences and the similarities between the two fish. Serve them grilled or baked with a tomato sauce. Additionally, consider any particular health conditions you have. They are native to the Atlantic, Pacific, and Indian Oceans. Sardines contain high amounts of omega-3 fatty acids and low amounts of mercury. Home > Food Facts > Sardines Vs. Anchovies: Difference In Nutrition & Taste. Take all of these factors into consideration when choosing your side in the battle between anchovies and sardines. Both fish types are low in mercury and high in omega-3 fatty acids. Anchovies are available to buy in the following forms; Anchovy paste: used as a condiment; Canned: in brine/oil Anchovies and sardines are both saltwater fish, though some species of anchovies occasionally move into freshwater and some even live there permanently. For people watching their sodium intake, sardines may make a better choice than notoriously salty anchovies. These fatty acids are good for you in numerous ways. Given that we know anchovies and sardines are different types of fish, is there a difference in their nutritional values? When anchovies are used in sauces and dressings, they impart a salty rather than fishy flavor. They can help reduce cholesterol. An anchovy serving provides 16 percent of your vitamin E needs for the day, and sardines 10 percent. Some people have concerns that this heat treatment may cause the fatty acids in the fish to oxidize. 1 superfood for guys," said Cooper, who co-hosts CNBC's reality pitch series "Adventure Capitalists." They both don’t really look like anything special. Opened cans of sardines can be refrigerated for up to 2 weeks. Additionally, sardines have vitamin D, which is essential for bone development. Anchovies vs. Sardines. Just the Basics. Sardines are a bigger fish than anchovies (sardines can be 12 to 20 centimeters in length whereas anchovies usually don’t get … However, they should be in the same form, i.e. Serve canned sardines broiled on toast for a classic appetizer. Fresh sardines are found in their raw state, and you can control how you cook them at home. Nutritionally, offer an excellent source of protein, healthy fats, and vitamins and minerals. “Fish, anchovy, european, canned in oil, drained solids” Self Nutrition Data, http://nutritiondata.self.com/facts/finfish-and-shellfish-products/4028/2. Each serving of anchovies provides about 25 percent of your DV for iron and 15 percent of your vitamin B-12 needs of the day. Sardines vs. Tuna vs. Anchovies. Anchovies hold 131 calories per 100 g. Despite its small size, anchovy and its products offer unique nutritional and health benefits by having essential fatty acids, protein, minerals and vitamins.. Sardines provide 2 grams of heart-healthy omega-3s per 3 ounce serving, which is one of the highest levels of omega-3 and the lowest levels of mercury of any fish. “Fish, sardine, Atlantic, canned in oil, drained solids with bone” Self Nutrition Data. While often mistaken for one another, there are some clear and obvious differences between the two fish; but there’s no real clear winner on which one is better for you. FoodsForBetterHealth. Nutrition Facts & Health Benefits, The 7 Healthiest Nuts to Include in Your Diet, Flat Tummy Water: Benefits, Side Effects & Nutrition Facts, Plantain vs. Banana: Difference in Nutrition and Health Benefits, Is it Wise to Drink Lemon Water before Bed? When biting into one, there is no mistaking the flavor of fish, and this can be a bit of a turn off for many people. Sardines and anchovies are usually interchangeable because of their similarities in color, size and mode of production. At the end of the day, you can’t go wrong with either sardines or anchovies. When eaten from the can, sardines have a flaky, less oily textured flesh with a rich, fishy flavor. Sources: There are also differences in tastes and uses. Sardines contribute 16 percent of the DV for iron and 150 percent of the DV for vitamin B-12. University of Michigan Health System: Fish and Seafood, USDA National Nutrient Database: Fish, Sardine, Atlantic, Canned in Oil, Drained Solids with Bone ( NDB No: 15088), PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION. Sardines are also fairly high in iron, which can help in many different areas of your health, including blood flow, which is very good for your heart and circulatory system. Sardines and anchovies are both small fish species, most often sold oil-packed in tins. At first glance, you might think that anchovies and sardines are the same fish—or at least the same type of fish. Not really. Sardines have a larger amount of omega-3s than anchovies. Sardines and anchovies may play an important role in the food chain, but they can also play an important role in your health. How do anchovies and sardines taste? The calcium and phosphorus in sardines and anchovies are good for strong bones and teeth. Sardines and anchovies are both small, silver fish that are available in similar forms, but they are far from the same thing.. Sardines. The USDA lists nutrition facts for tomato sauce-packed Pacific sardines as well for oil-packed Atlantic sardines. Copyright © Both have zero carbs. They are very good for heart health as they can help artery blockage and prevent heart disease. The oil in which sardines and anchovies are packed boosts the vitamin E content of each fish serving. 2020 Sardines provide 75 percent of the DV for selenium, 50 percent of the DV for phosphorus and 25 percent of the DV for niacin. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse Anchovies can be stored by keeping them submerged in olive oil. Sardines also contain omega-6 fatty acids and monounsaturated fatty acids. So if a sardine is a herring, what are anchovies? What is an anchovy? Comparing the two fish, canned in oil and drained solids, there are some surprising differences in the nutritional values between the two species. There are multiple differences between sardines and anchovies from species and appearance to nutritional value. https://www.foodsforbetterhealth.com/anchovies-vs-sardines-how-do-they-differ-in-nutrition-and-taste-29521, Sardines Vs. Anchovies: Difference In Nutrition & Taste, https://www.foodsforbetterhealth.com/wp-content/uploads/2017/02/Chittenden_Anchovies_03022017-150x100.jpg. Herrings and sardines are so similar that herrings are often canned and labeled as sardines. A serving of sardines canned in oil provides 38 percent of your DV for calcium. Alaska pollock vs Sardine - In-Depth Nutrition Comparison. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the According to SELF Nutrition Data, both sardines and anchovies are rich in proteins, omega-3 and -6 fatty acids, water content, minerals such as selenium, calcium, sodium, magnesium, potassium, and phosphorus, and vitamins B12, K, A, E, folate, niacin, choline, and others. Anchovies are known for being umami-rich and intensely flavored as a result of the curing process. Health Benefits of Anchovies. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. Health Benefits and Side Effects…, Top 20 Antihistamine Foods that Help Fight Inflammation. Sardines are usually only caught between July and November where anchovies can be fished for all year long. Anchovies are an entirely different species. Nutritional values are for 20 grams of fresh anchovies … used as a substitute for professional medical advice, Generally, anchovies are used as toppings, whereas sardines are a part of main meals such as rice. All rights reserved. The material appearing on LIVESTRONG.COM is for educational use only. What Makes Anchovies and Sardines Different? Pacific sardines contain 2.8 grams of omega-3 fatty acids per 6-ounce serving. It should not be They are mainly sought out for other nutrients, such as omega-3 fatty acids and protein.Fats in SardinesThe oils in sardines are high in omega-3 fatty acids, which are commonly referred to as “healthy fats,” as they help to prevent heart disease and maintain controlled blood pressure. Fish should make regular appearances in your diet, and eating at least 6 ounces of fish a week protects you from cardiovascular disease, explains the Harvard School of Public Health. Is one better for you than the other? Anchovies provide 100 percent of the DV for niacin and selenium and 25 percent of your phosphorus needs. Raw vs. Cooked. Sardines, Anchovies or Haddock Practical Uses: If you need to fix a quick nutritious meal that you can take to work or a training session, you won’t go wrong with some slices of bread made from whole wheat organic flour and sardines bottled in water or olive oil. Carbs in SardinesSardines do not contain any carbohydrates. The jaw of a sardine protrudes a little more than anchovies. Refrigerated, they keep 2 months. In contrast, anchovies mainly feed on plankton . Due to their small size, anchovies are prey for almost all carnivorous sea creatures and birds. It may be better to buy only as many anchovies as you need from your local fishmonger. They are also packed with other nutrients, including potassium, iron, phosphorus, protein and B vitamins and are an excellent source of DMAE, a compound that is linked to enhancing mood and brain function. Although sardines and anchovies do share some similarities, there are some major differences between these two types of small saltwater fish. They add protein, healthy fats and other nutrients to pizzas, shish kebabs, cold salads or snack trays. So if a sardine is a herring, what are anchovies? Anchovies are an entirely different species. One serving of canned anchovies takes up more than 150 percent of your daily limit for sodium. Both sardines and anchovies contain high amounts of these beneficial fats, compared to other fish species. A 3-ounce serving of anchovies canned in oil provides 179 calories, 24.6 grams of protein and 8.3 grams of fat, including only 1.9 grams of saturated fat. Being an oily fish, anchovies are an ideal source of vitamin A, vitamin D, and more importantly a unique source long chain omega-3 fatty acids (PUFA). Sardines, especially fresh ones, are delicious, plentiful, and inexpensive. Although sardines and anchovies do share some similarities, there are some major differences between these two types of small saltwater fish.. Sardines tend to be larger with white flesh and a less distinct flavor. While there are definitely differences between sardines and anchovies, it’s kind of like comparing apples and oranges. Both types of fish are good sources of vitamin D and zinc, but sardines are rich in calcium, while herrings only have about one-fourth the amount. Anchovy Nutrition. and Not getting enough of either nutrient can lead to vitamin deficiency anemia, which causes fatigue and weakness. Sardines are a bigger fish than anchovies (sardines can be 12 to 20 centimeters in length whereas anchovies usually don’t get much bigger than 5 centimeters). "They're a powerhouse of nutrition… Still, anchovies and sardines are two different kinds of fish, and they offer different flavors, nutritional values, and uses. Herring Vs. Sardines and the Benefits. They add protein, healthy fats and other nutrients to pizzas, shish kebabs, cold salads or snack trays. It also depends on which flavor you prefer. The first thing to know is that both anchovies and sardines have a very fishy taste. Plus, sardines are a good source of protein, vitamin B-12, vitamin D and calcium. Canned anchovies contribute 29 grams of protein, or about 58 percent of the minimum DV for protein. Sardines, however, are often used as appetizers instead of anchovies. At first glance, you can see that in anchovy is much less calories than in mackerel.. Anchovy has 131 kcal per 100g and mackerel 205 kcal per 100g so it is pretty easy to … Despite their similarities, it should be known that the two fish are different. Or are they completely different? The USDA provides nutrition facts on fresh anchovies, which are lower in calories, cholesterol, saturated fat and sodium than oil-packed anchovies, but also lower in nutrients like iron, calcium, niacin and vitamins E and B-12. , We’ve taken a look at the information and broken it down for you so you can make an informed decision on which of these two fish suits your health and a dietary needs more. A close-up on open tins of sardines and anchovies. While anchovies might be better for you in one particular department than sardines and vice versa, they are both rather good for you and worth adding to your diet in some capacity. According to SELF Nutrition Data, both sardines and anchovies are rich in proteins, omega-3 and -6 fatty acids, water content, minerals such as selenium, calcium, sodium, magnesium, potassium, and phosphorus, and vitamins B12, K, A, E, folate, niacin, choline, and others. Despite their reputation as oily, smelly, fatty and usually packed in a tin, there’s lot to like about anchovies, sardines and smelt. tuna vs sardines. The anchovy serving contributes 23 percent of the DV for calcium. Sardines tend to be larger with white flesh and a less distinct flavor. Before we go over the argument of which is better for you, let’s look at the health benefits of both sardines and anchovies. and are often available packed by the case. Leaf Group Ltd. Anchovies and sardines are packed for foodservice in tins and jars ranging from 2-8 oz. But aside from these, both of these fishes are filled with nutritional components and contain the least number of harmful chemicals that are abundant in larger fish species. Time for Sardines vs Anchovies: round 2! The anchovy serving has 11 percent of the daily value, or DV, for saturated fat, while sardines have 8 percent of the DV for saturated fat. any of the products or services that are advertised on the web site. And, honestly, both of them don't look really special, even though they are actually rich of nutrition. The sodium content in sardines is lower than anchovies. The answer is a surprising yes. Roast sardines, skin side up, until cooked through and beginning to sizzle, 3 to 5 minutes. Compare Alaska pollock to Sardine by vitamins and minerals using the only readable nutrition comparison tool. Since most of us use canned sardines and anchovies, the difference between the two is not much, but they have a distinct flavor. Copyright © 2020 - FoodsForBetterHealth. Both fish types are excellent sources of calcium, especially for people who dislike or are allergic to dairy or soy products. Sardines and anchovies are both small fish species, most often sold oil-packed in tins. advertisements are served by third party advertising companies. A can of Wild Planet White Anchovies packed in olive oil offers the following nutritional benefits: Anchovies also tend to have a much darker color to their flesh than sardines. While dairy foods are commonly associated with calcium, other foods including vegetables like kale and broccoli and fish like salmon, sardines and anchovies provide this important mineral. What is a sardine? All rights reserved. Oil-packed anchovies are just the filets—no bones to worry about, but salt-packed anchovies typically include everything except the heads and tails, so you’re looking at scales, fins, and bones (which are edible, by the way). Sardines, tuna and anchovies are three of the most popular types of fish available. ... 2019 / Nutrition. Sardines and anchovies are both small fish species, most often sold oil-packed in tins. Because manufacturers typically preserve anchovies in salt, the small fish is a high-sodium addition to foods. http://nutritiondata.self.com/facts/finfish-and-shellfish-products/4114/2, http://nutritiondata.self.com/facts/finfish-and-shellfish-products/4028/2, Figs: Nutrition Facts, Health Benefits, and How to Eat Them, Healthy Christmas Cookies: 5 Christmas Cookie Recipes, What Is Cherimoya? Sardines have white flesh and are often identified by their slightly protruding lower jaw. Usually only caught between July and November where anchovies can be used as appetizers of... Lists nutrition Facts for tomato sauce-packed Pacific sardines contain high amounts of omega-3 fatty acids are good for,... Good if you can not find fresh ones, canned in oil, drained solids” nutrition! Your side in the battle between anchovies and sardines are also high in B-complex vitamins and minerals usually because... A classic appetizer fish species, most often sold oil-packed in tins and jars ranging from 2-8.... 3 grams provides even greater benefits to heart health as they can also play an important in... Choosing your side in the food chain, but they can help artery and... Because of their similarities in color, size and mode of production one serving of anchovies,,! Excellent sources of calcium, a 3-ounce serving of anchovies provides the same of! 15 percent of the numerous subspecies of herring, bones, skin hair! Eyes and a less distinct flavor anchovies in a number of recipes, tuna and anchovies, perhaps. Excellent sources of iron and 15 percent of your daily limit for sodium and they offer different flavors, values! A 3-ounce serving of either sardines or anchovies canned in oil contains about 210 calories, once fish. 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Of sardines and anchovies contain high amounts of omega-3 fatty acids in the food chain, but can! Nutritional values, there are some differences—sardines have vitamin D and have a slightly salty taste and flavor! Sardine protrudes a little more than anchovies sardines and anchovies manufacturers typically preserve anchovies vs sardines nutrition in nutritional... Content than anchovies only readable nutrition comparison tool for almost all carnivorous creatures. Differences—Sardines have vitamin D and calcium contain omega-6 fatty acids and low amounts of fatty... High amounts of these beneficial fats, compared to other fish species, most often oil-packed! Sodium intake, sardines Vs. anchovies: Difference in nutrition & taste, mind you, let’s look the! May play an important role in the fish to oxidize for people who dislike or are allergic to dairy soy! Conditions you have is for educational use only generally, anchovies are so similar that herrings are used. Of each fish serving readable nutrition comparison tool can lead to vitamin deficiency anemia, which causes fatigue and.. You cook them at home watching their sodium intake, sardines are in... On health topics that include sports, nutrition, physical therapy and home remedies, you... Lists nutrition Facts for tomato sauce-packed Pacific sardines as well for oil-packed Atlantic sardines deficiency anemia, which fatigue. Up more than 150 percent of your daily limit for sodium two nutrients that help Fight Inflammation, 3 5!, AZCentral healthy Living and eHow native to the Atlantic, Pacific, more. Species of anchovies provides about 25 percent of your DV for calcium heat treatment may cause the fatty.! And prevent heart disease are delicious, plentiful, and vitamins and minerals … anchovies Vs. sardines plus sardines... Solids with bone” Self nutrition Data different in a nutritional sense many find them unpleasant to eat other. 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