USDA-derived comparison
Anchovies vs Sardines (canned)
Anchovies leads for Vitamin B3, Selenium and Vitamin E; Sardines (canned) answers with Vitamin B12, Phosphorus and Calcium.
Who each is for: Choose anchovies for vitamin B3 and selenium. Choose sardines (canned) for vitamin B12 and phosphorus.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
Anchovies
Typical serving: 5 fillets (20g)
34/100
Sardines (canned)
Typical serving: 1 can (92g)
30/100
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 | Sardines (canned) |
|---|---|---|
| Calories | 210 kcal | 208 kcal |
| Protein | 29 g | 25 g |
| Carbs | 0 g | 0 g |
| Fat | 10 g | 12 g |
| Fiber | 0 g | 0 g |
| Sat fat | 2 g | 2 g |
| Sodium | 3,670 mg | 307 mg |
| Potassium | 544 mg | 397 mg |
| Calcium | 232 mg | 382 mg |
| Iron | 4.6 mg | 2.9 mg |
| Magnesium | 69 mg | 39 mg |
| Zinc | 2.4 mg | 1.3 mg |
| Vitamin C | 0 mg | 0 mg |
| Vitamin D | 1.7 µg | 4.8 µg |
| Vitamin B12 | 0.9 µg | 8.9 µg |
| Folate | 13 µg | 10 µg |
Servings differ: 5 fillets of anchovies is about 20g, 1 can of sardines (canned) about 92g. Scale accordingly before deciding anything on the 100g basis alone.
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