Quick Summary
When to Choose Eggs
Choose Eggs for fewer calories (155 vs 187 per 100g).
When to Choose Anchovies (Canned in Oil)
Choose Anchovies (Canned in Oil) for more vitamin B12 (7.1µg vs 1.1µg), more protein (27g vs 13g), and more selenium (44µg vs 31µg) per 100g.
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Eggs | Anchovies (Canned in Oil) | Winner |
|---|---|---|---|
| Calories | 155 | 186.7 | 🏆 Eggs |
| Protein | 12.6g | 26.7g | 🏆 Anchovies (Canned in Oil) |
| Carbohydrates | 1.1g | 0g | |
| Total Fat | 10.6g | 12.9g |
Key Vitamins & Minerals
Selenium
🏆 Anchovies (Canned in Oil) has 43% more
Vitamin B12
🏆 Anchovies (Canned in Oil) has 6.5x more
Health Benefits Comparison
Eggs Benefits
- Complete, highly bioavailable protein
- Excellent source of choline for brain health
- Contains lutein and zeaxanthin for eye health
- One of few food sources of vitamin D
- Supports healthy metabolism with B vitamins
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
Practical Considerations
💰 Cost
Eggs: Moderate
Anchovies (Canned in Oil): Moderate
🕒 Preparation
Eggs: Easy
Anchovies (Canned in Oil): Easy
📦 Storage
Eggs: Refrigerate
Anchovies (Canned in Oil): Refrigerate
🍽️ Versatility
Eggs: Very versatile
Anchovies (Canned in Oil): Very versatile
The Bottom Line
Both Eggs and Anchovies (Canned in Oil) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Eggs if: Choose Eggs for fewer calories (155 vs 187 per 100g).
Choose Anchovies (Canned in Oil) if: Choose Anchovies (Canned in Oil) for more vitamin B12 (7.1µg vs 1.1µg), more protein (27g vs 13g), and more selenium (44µg vs 31µg) per 100g.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Eggs and Anchovies (Canned in Oil) in Nutrivio
Compare how Eggs and Anchovies (Canned in Oil) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
