Quick Summary
When to Choose Anchovies (Canned in Oil)
Choose Anchovies (Canned in Oil) for more calcium (327mg vs 218mg) and more protein (27g vs 18g) per 100g. It is also lower in calories (187 vs 212 per 100g).
When to Choose Natto
Natto and Anchovies (Canned in Oil) have a broadly similar nutrient profile, so choose Natto based on taste, texture, cost or what you have to hand.
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Anchovies (Canned in Oil) | Natto | Winner |
|---|---|---|---|
| Calories | 186.7 | 212 | 🏆 Anchovies (Canned in Oil) |
| Protein | 26.7g | 17.8g | 🏆 Anchovies (Canned in Oil) |
| Total Fat | 12.9g | 0g |
Key Vitamins & Minerals
Calcium
🏆 Anchovies (Canned in Oil) has 50% more
Health Benefits Comparison
Anchovies (Canned in Oil) Benefits
- Highest omega-3 to omega-6 ratio among fish
- Excellent B12 for energy and nerves
- Sustainable low-mercury choice
- Calcium from edible bones
Natto Benefits
- Highest vitamin K2 source (870µg per 100g) directs calcium to bones and away from arteries
- Nattokinase enzyme supports healthy blood clotting and circulation
- Complete protein (17.7g per 100g) with improved digestibility from fermentation
- Probiotic Bacillus subtilis supports gut health and vitamin production
Practical Considerations
💰 Cost
Anchovies (Canned in Oil): Moderate
Natto: Moderate
🕒 Preparation
Anchovies (Canned in Oil): Easy
Natto: Easy
📦 Storage
Anchovies (Canned in Oil): Refrigerate
Natto: Refrigerate
🍽️ Versatility
Anchovies (Canned in Oil): Very versatile
Natto: Very versatile
The Bottom Line
Both Anchovies (Canned in Oil) and Natto are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Anchovies (Canned in Oil) if: Choose Anchovies (Canned in Oil) for more calcium (327mg vs 218mg) and more protein (27g vs 18g) per 100g. It is also lower in calories (187 vs 212 per 100g).
Choose Natto if: Natto and Anchovies (Canned in Oil) have a broadly similar nutrient profile, so choose Natto based on taste, texture, cost or what you have to hand.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Anchovies (Canned in Oil) and Natto in Nutrivio
Compare how Anchovies (Canned in Oil) and Natto fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
