Quick Summary
When to Choose Mackerel (Atlantic)
Choose Mackerel (Atlantic) for more omega-3 fatty acids (1250mg vs 4.7mg), more vitamin B12 (19µg vs 7.1µg), and more selenium (59µg vs 44µg) per 100g.
When to Choose Anchovies (Canned in Oil)
Choose Anchovies (Canned in Oil) for more protein (27g vs 23g) per 100g. It is also lower in calories (187 vs 253 per 100g).
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Mackerel (Atlantic) | Anchovies (Canned in Oil) | Winner |
|---|---|---|---|
| Calories | 253.4 | 186.7 | 🏆 Anchovies (Canned in Oil) |
| Protein | 23.1g | 26.7g | 🏆 Anchovies (Canned in Oil) |
| Total Fat | 17.2g | 12.9g |
Key Vitamins & Minerals
Omega-3 Fatty Acids
🏆 Mackerel (Atlantic) has 267.8x more
Selenium
🏆 Mackerel (Atlantic) has 34% more
Vitamin B12
🏆 Mackerel (Atlantic) has 2.7x more
Health Benefits Comparison
Mackerel (Atlantic) Benefits
- Exceptionally high omega-3 (1,000mg+ per 3oz)
- Very high vitamin D (90% DV) rare in foods
- Excellent vitamin B12 (279% DV) for energy
- Rich in selenium (75% DV) for thyroid
- Provides high-quality complete protein (20g per 3oz)
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
Mackerel (Atlantic): Moderate
Anchovies (Canned in Oil): Moderate
🕒 Preparation
Mackerel (Atlantic): Easy
Anchovies (Canned in Oil): Easy
📦 Storage
Mackerel (Atlantic): Refrigerate
Anchovies (Canned in Oil): Refrigerate
🍽️ Versatility
Mackerel (Atlantic): Very versatile
Anchovies (Canned in Oil): Very versatile
The Bottom Line
Both Mackerel (Atlantic) and Anchovies (Canned in Oil) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Mackerel (Atlantic) if: Choose Mackerel (Atlantic) for more omega-3 fatty acids (1250mg vs 4.7mg), more vitamin B12 (19µg vs 7.1µg), and more selenium (59µg vs 44µg) per 100g.
Choose Anchovies (Canned in Oil) if: Choose Anchovies (Canned in Oil) for more protein (27g vs 23g) per 100g. It is also lower in calories (187 vs 253 per 100g).
Best approach? Include both in your diet to get a wider range of nutrients!
Track Mackerel (Atlantic) and Anchovies (Canned in Oil) in Nutrivio
Compare how Mackerel (Atlantic) and Anchovies (Canned in Oil) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
