Quick Summary
When to Choose Tuna (Yellowfin, Fresh)
Choose Tuna (Yellowfin, Fresh) for more omega-3 fatty acids (329mg vs 4.7mg) and more selenium (108µg vs 44µg) per 100g. It is also lower in calories (131 vs 187 per 100g).
When to Choose Anchovies (Canned in Oil)
Choose Anchovies (Canned in Oil) for more healthy fats (13g vs 1.2g) and more vitamin B12 (7.1µg vs 2.6µg) per 100g.
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Tuna (Yellowfin, Fresh) | Anchovies (Canned in Oil) | Winner |
|---|---|---|---|
| Calories | 130.6 | 186.7 | 🏆 Tuna (Yellowfin, Fresh) |
| Protein | 29.2g | 26.7g | 🏆 Tuna (Yellowfin, Fresh) |
| Total Fat | 1.2g | 12.9g |
Key Vitamins & Minerals
Omega-3 Fatty Acids
🏆 Tuna (Yellowfin, Fresh) has 70.6x more
Selenium
🏆 Tuna (Yellowfin, Fresh) has 2.5x more
Vitamin B12
🏆 Anchovies (Canned in Oil) has 2.7x more
Health Benefits Comparison
Tuna (Yellowfin, Fresh) Benefits
- Very high lean protein (25g per 3oz)
- Good omega-3 source (DHA and EPA)
- Exceptional selenium (167% DV) for thyroid and immunity
- Very high vitamin B12 (181% DV) for energy
- Rich in niacin (71% DV) for metabolism
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
Tuna (Yellowfin, Fresh): Moderate
Anchovies (Canned in Oil): Moderate
🕒 Preparation
Tuna (Yellowfin, Fresh): Easy
Anchovies (Canned in Oil): Easy
📦 Storage
Tuna (Yellowfin, Fresh): Refrigerate
Anchovies (Canned in Oil): Refrigerate
🍽️ Versatility
Tuna (Yellowfin, Fresh): Very versatile
Anchovies (Canned in Oil): Very versatile
The Bottom Line
Both Tuna (Yellowfin, Fresh) and Anchovies (Canned in Oil) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Tuna (Yellowfin, Fresh) if: Choose Tuna (Yellowfin, Fresh) for more omega-3 fatty acids (329mg vs 4.7mg) and more selenium (108µg vs 44µg) per 100g. It is also lower in calories (131 vs 187 per 100g).
Choose Anchovies (Canned in Oil) if: Choose Anchovies (Canned in Oil) for more healthy fats (13g vs 1.2g) and more vitamin B12 (7.1µg vs 2.6µg) per 100g.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Tuna (Yellowfin, Fresh) and Anchovies (Canned in Oil) in Nutrivio
Compare how Tuna (Yellowfin, Fresh) and Anchovies (Canned in Oil) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
