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Pollock vs. Ricotta — In-Depth Nutrition Comparison

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Summary of differences between pollock and ricotta

  • Pollock has more vitamin B12, selenium, vitamin B3, vitamin B6, magnesium, phosphorus, and choline; however, ricotta is higher in calcium.
  • Pollock covers your daily need for vitamin B12, 138% more than ricotta.
  • Pollock has 38 times more vitamin B3 than ricotta. While pollock has 3.949mg of vitamin B3, ricotta has only 0.104mg.
  • Ricotta has less sodium.
  • The glycemic index of ricotta is higher.

These are the specific foods used in this comparison Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) and Cheese, ricotta, whole milk.

Infographic

Pollock vs Ricotta infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 22% 38% 21% 20% 16% 114% 55% 2.3% 241%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 62% 9.3% 14% 7% 32% 68% 11% 0.78% 79%
Contains more MagnesiumMagnesium +636.4%
Contains more PotassiumPotassium +309.5%
Contains more IronIron +47.4%
Contains more CopperCopper +185.7%
Contains more PhosphorusPhosphorus +69%
Contains more ManganeseManganese +200%
Contains more SeleniumSelenium +204.1%
Contains more CalciumCalcium +187.5%
Contains more ZincZinc +103.5%
Contains less SodiumSodium -80%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 5.7% 5.6% 20% 14% 51% 74% 26% 76% 458% 0.25% 2.3% 50%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 40% 2.2% 3% 3.3% 45% 2% 13% 9.9% 43% 2.8% 9% 9.5%
Contains more Vitamin EVitamin E +154.5%
Contains more Vitamin DVitamin D +550%
Contains more Vitamin B1Vitamin B1 +315.4%
Contains more Vitamin B2Vitamin B2 +14.4%
Contains more Vitamin B3Vitamin B3 +3697.1%
Contains more Vitamin B5Vitamin B5 +102.8%
Contains more Vitamin B6Vitamin B6 +665.1%
Contains more Vitamin B12Vitamin B12 +976.5%
Contains more CholineCholine +423.4%
Contains more Vitamin AVitamin A +605.9%
Contains more Vitamin KVitamin K +1000%
Contains more FolateFolate +300%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 74% 2%
Protein: 23.48 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.65 g
Other: 1.69 g
11% 13% 3% 72%
Protein: 11.26 g
Fats: 12.98 g
Carbs: 3.04 g
Water: 71.7 g
Other: 1.02 g
Contains more ProteinProtein +108.5%
Contains more OtherOther +65.7%
Contains more FatsFats +1000%
Contains more CarbsCarbs +∞%
~equal in Water ~71.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 15% 67%
Saturated fat: Sat. Fat 0.159 g
Monounsaturated fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.583 g
67% 29% 3%
Saturated fat: Sat. Fat 8.295 g
Monounsaturated fat: Mono. Fat 3.627 g
Polyunsaturated fat: Poly. Fat 0.385 g
Contains less Sat. FatSaturated fat -98.1%
Contains more Poly. FatPolyunsaturated fat +51.4%
Contains more Mono. FatMonounsaturated fat +2606.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pollock Ricotta
Lower in Cholesterol ok
Lower in Sodium ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Pollock Ricotta DV% diff.
Vitamin B12 3.66µg 0.34µg 138%
Selenium 44.1µg 14.5µg 54%
Saturated fat 0.159g 8.295g 37%
Vitamin B3 3.949mg 0.104mg 24%
Protein 23.48g 11.26g 24%
Vitamin B6 0.329mg 0.043mg 22%
Fats 1.18g 12.98g 18%
Magnesium 81mg 11mg 17%
Phosphorus 267mg 158mg 16%
Sodium 419mg 84mg 15%
Calcium 72mg 207mg 14%
Choline 91.6mg 17.5mg 13%
Cholesterol 86mg 51mg 12%
Vitamin A 17µg 120µg 11%
Potassium 430mg 105mg 10%
Monounsaturated fat 0.134g 3.627g 9%
Vitamin D 1.3µg 0.2µg 6%
Zinc 0.57mg 1.16mg 5%
Vitamin D 51IU 10IU 5%
Copper 0.06mg 0.021mg 4%
Vitamin B5 0.432mg 0.213mg 4%
Vitamin B1 0.054mg 0.013mg 3%
Calories 111kcal 174kcal 3%
Folate 3µg 12µg 2%
Vitamin B2 0.223mg 0.195mg 2%
Iron 0.56mg 0.38mg 2%
Manganese 0.018mg 0.006mg 1%
Vitamin E 0.28mg 0.11mg 1%
Vitamin K 0.1µg 1.1µg 1%
Carbs 0g 3.04g 1%
Polyunsaturated fat 0.583g 0.385g 1%
Net carbs 0g 3.04g N/A
Sugar 0g 0.27g N/A
Tryptophan 0.263mg 0.125mg 0%
Threonine 1.029mg 0.517mg 0%
Isoleucine 1.082mg 0.589mg 0%
Leucine 1.908mg 1.221mg 0%
Lysine 2.157mg 1.338mg 0%
Methionine 0.696mg 0.281mg 0%
Phenylalanine 0.917mg 0.556mg 0%
Valine 1.21mg 0.692mg 0%
Histidine 0.691mg 0.459mg 0%
Omega-3 - EPA 0.086g 0g N/A
Omega-3 - DHA 0.423g 0g N/A
Omega-3 - DPA 0.027g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pollock Ricotta
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
60%
Pollock
14%
Ricotta
Minerals Daily Need Coverage Score
59%
Pollock
29%
Ricotta

Comparison summary

Which food is lower in Cholesterol?
Ricotta
Ricotta is lower in Cholesterol (difference - 35mg)
Which food contains less Sodium?
Ricotta
Ricotta contains less Sodium (difference - 335mg)
Which food is cheaper?
Ricotta
Ricotta is cheaper (difference - $5)
Which food is lower in Sugar?
Pollock
Pollock is lower in Sugar (difference - 0.27g)
Which food is lower in Saturated fat?
Pollock
Pollock is lower in Saturated fat (difference - 8.136g)
Which food is lower in glycemic index?
Pollock
Pollock is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Pollock
Pollock is relatively richer in minerals
Which food is richer in vitamins?
Pollock
Pollock is relatively richer in vitamins

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Pollock - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173681/nutrients
  2. Ricotta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170851/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.