USDA-derived comparison
Anchovies vs Oysters
Anchovies leads for Vitamin B3, Selenium and Vitamin E; Oysters answers with Iron, Zinc and Vitamin B12.
Who each is for: Choose anchovies for vitamin B3 and selenium. Choose oysters for iron and zinc.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
Anchovies
Typical serving: 5 fillets (20g)
34/100
Side by side, per 100g
The stronger number is highlighted, honestly: higher wins for aim-for nutrients, lower wins for stay-under ones like saturated fat and sodium.
| Nutrient | Anchovies | Oysters |
|---|---|---|
| Calories | 210 kcal | 102 kcal |
| Protein | 29 g | 11 g |
| Carbs | 0 g | 5 g |
| Fat | 10 g | 3 g |
| Fiber | 0 g | 0 g |
| Sat fat | 2 g | 1 g |
| Sodium | 3,670 mg | 166 mg |
| Potassium | 544 mg | 139 mg |
| Calcium | 232 mg | 116 mg |
| Iron | 4.6 mg | 9.2 mg |
| Magnesium | 69 mg | 35 mg |
| Zinc | 2.4 mg | 78.6 mg |
| Vitamin C | 0 mg | 0 mg |
| Vitamin D | 1.7 µg | 0 µg |
| Vitamin B12 | 0.9 µg | 17.5 µg |
| Folate | 13 µg | 14 µg |
Servings differ: 5 fillets of anchovies is about 20g, 6 oysters of oysters about 85g. Scale accordingly before deciding anything on the 100g basis alone.
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