Despite their reputation as oily, smelly, fatty and usually packed in a tin, there’s lot to like about anchovies, sardines and smelt. The USDA provides nutrition facts on fresh anchovies, which are lower in calories, cholesterol, saturated fat and sodium than oil-packed anchovies, but also lower in nutrients like iron, calcium, niacin and vitamins E and B-12. Use of this web site constitutes acceptance of the LIVESTRONG.COM Health Benefits and Side Effects…, Top 20 Antihistamine Foods that Help Fight Inflammation. Sardines and anchovies are both small fish species, most often sold oil-packed in tins. Sardines tend to be larger with white flesh and a less distinct flavor. Anchovy Nutrition. Because manufacturers typically preserve anchovies in salt, the small fish is a high-sodium addition to foods. Raw vs. Cooked. Anchovies are an entirely different species. The material appearing on LIVESTRONG.COM is for educational use only. Sardines. While anchovies might be better for you in one particular department than sardines and vice versa, they are both rather good for you and worth adding to your diet in some capacity. Sardines, Anchovies or Haddock Practical Uses: If you need to fix a quick nutritious meal that you can take to work or a training session, you won’t go wrong with some slices of bread made from whole wheat organic flour and sardines bottled in water or olive oil. Sardines have a larger amount of omega-3s than anchovies. However, they should be in the same form, i.e. Copyright © 2020 - FoodsForBetterHealth. Sardines vs. Tuna vs. Anchovies. A 3-ounce serving of anchovies canned in oil provides 179 calories, 24.6 grams of protein and 8.3 grams of fat, including only 1.9 grams of saturated fat. "Sardines are the No. The first thing to know is that both anchovies and sardines have a very fishy taste. They are both small fish that are often packaged the same way, but can they really be that different in a nutritional sense? Anchovies provide 100 percent of the DV for niacin and selenium and 25 percent of your phosphorus needs. Herrings and sardines are so similar that herrings are often canned and labeled as sardines. Take a look at your dietary needs and see if one might have that extra piece of your dietary puzzle and go with it, or if worse comes to worst, just pick the one whose flavor you like best. The UMHS notes that fish are especially good sources of iron and vitamin B-12, two nutrients that help maintain strength and energy. At the end of the day, you can’t go wrong with either sardines or anchovies. It’s Anchovies vs. Sardines! Nutritionally, offer an excellent source of protein, healthy fats, and vitamins and minerals. Anchovies have a much more intense fishy and salty taste with a powerful umami undertone.Sardines could be eaten on their own by most who enjoy fish. While dairy foods are commonly associated with calcium, other foods including vegetables like kale and broccoli and fish like salmon, sardines and anchovies provide this important mineral. Anchovies, while perhaps not the most popular fish, make a healthful addition to your diet. Sardines, tuna and anchovies are three of the most popular types of fish available. , At first glance, you might think that anchovies and sardines are the same fish—or at least the same type of fish. Copyright © "They're a powerhouse of nutrition… Sardines are a bigger fish than anchovies (sardines can be 12 to 20 centimeters in length whereas anchovies usually don’t get much bigger than 5 centimeters). Each serving of anchovies provides about 25 percent of your DV for iron and 15 percent of your vitamin B-12 needs of the day. The sodium content in sardines is lower than anchovies. For people watching their sodium intake, sardines may make a better choice than notoriously salty anchovies. . They are both small, silvery fish. Buying Anchovies. Copyright Policy Sardines are a type of herring that is found in the Mediterranean Sea and the … A 3.5-ounce serving of either sardines or anchovies canned in oil contains about 210 calories, once the fish pieces have been drained. Serve canned sardines broiled on toast for a classic appetizer. Sardines contribute 16 percent of the DV for iron and 150 percent of the DV for vitamin B-12. “Fish, anchovy, european, canned in oil, drained solids” Self Nutrition Data, http://nutritiondata.self.com/facts/finfish-and-shellfish-products/4028/2. What Makes Anchovies and Sardines Different? And, honestly, both of them don't look really special, even though they are actually rich of nutrition. So if a sardine is a herring, what are anchovies? Anchovies hold 131 calories per 100 g. Despite its small size, anchovy and its products offer unique nutritional and health benefits by having essential fatty acids, protein, minerals and vitamins.. Sardines are also fairly high in iron, which can help in many different areas of your health, including blood flow, which is very good for your heart and circulatory system. University of Michigan Health System: Fish and Seafood, USDA National Nutrient Database: Fish, Sardine, Atlantic, Canned in Oil, Drained Solids with Bone ( NDB No: 15088), PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION. They are very good for heart health as they can help artery blockage and prevent heart disease. Anchovies and sardines are packed for foodservice in tins and jars ranging from 2-8 oz. With nearly 200 milligrams of calcium, a 3-ounce serving of anchovies provides the same amount as 1/2 cup of yogurt. 2020 Sardines are also good for or nervous system and cognitive functioning because of the high amount of vitamin B12. Sources: The oil in which sardines and anchovies are packed boosts the vitamin E content of each fish serving. If you cannot find fresh ones, canned sardines are just as good if you're looking to maximize your omega-3 intake. An anchovy serving provides 16 percent of your vitamin E needs for the day, and sardines 10 percent. Although sardines and anchovies do share some similarities, there are some major differences between these two types of small saltwater fish. Both types of fish are good sources of vitamin D and zinc, but sardines are rich in calcium, while herrings only have about one-fourth the amount. Sardines contain high amounts of omega-3 fatty acids and low amounts of mercury. The sardine serving takes up almost half of the cholesterol you should have for the day, while the anchovies are somewhat lower in cholesterol, representing just over one-quarter of your daily cholesterol limit. Sardines are one of the numerous subspecies of herring. and are often available packed by the case. Generally, anchovies are used as toppings, whereas sardines are a part of main meals such as rice. Four anchovy fillets are enough to season about 1 cup of Caesar salad dressing, and five or six fillets suffice for enough clam sauce to serve four. Not really. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the Sardines are fishy tasting, but quite a bit less pungent than anchovies. Sardines are usually only caught between July and November where anchovies can be fished for all year long. The jaw of a sardine protrudes a little more than anchovies. All rights reserved. Compare Alaska pollock to Sardine by vitamins and minerals using the only readable nutrition comparison tool. “Fish, sardine, Atlantic, canned in oil, drained solids with bone” Self Nutrition Data, http://nutritiondata.self.com/facts/finfish-and-shellfish-products/4114/2 tuna vs sardines. Sardines may also be very good for controlling diabetes because of the omega-3 fatty acids. Comparing the two fish, canned in oil and drained solids, there are some surprising differences in the nutritional values between the two species. This is all a matter of taste, mind you, as both fish can be used in various recipes in different ways. All rights reserved. Beyond the nutritional values, there is one other very important matter to broach when discussing sardines and anchovies. Both fish types are excellent sources of calcium, especially for people who dislike or are allergic to dairy or soy products. Tinned sardines are less salty but still represent about 20 percent of your DV for sodium. “Fish, sardine, Atlantic, canned in oil, drained solids with bone” Self Nutrition Data. They can help reduce cholesterol. Below, we will discuss the differences between these two kinds of fish. Home > Food Facts > Sardines Vs. Anchovies: Difference In Nutrition & Taste. Privacy Policy 1 superfood for guys," said Cooper, who co-hosts CNBC's reality pitch series "Adventure Capitalists." While often mistaken for one another, there are some clear and obvious differences between the two fish; but there’s no real clear winner on which one is better for you. Being an oily fish, anchovies are an ideal source of vitamin A, vitamin D, and more importantly a unique source long chain omega-3 fatty acids (PUFA). Serve them grilled or baked with a tomato sauce. When anchovies are used in sauces and dressings, they impart a salty rather than fishy flavor. We’ve taken a look at the information and broken it down for you so you can make an informed decision on which of these two fish suits your health and a dietary needs more. Their scales also differ as sardines tend to be silver with dark round spots while anchovies have a green, blue or grayish coloring on their backs. Fresh sardines are found in their raw state, and you can control how you cook them at home. A close-up on open tins of sardines and anchovies. 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