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Salmon raw vs. Ricotta — In-Depth Nutrition Comparison

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Important differences between salmon raw and ricotta

  • Salmon raw has more vitamin B12, vitamin B6, vitamin B3, selenium, vitamin B5, copper, vitamin B1, and vitamin B2; however, ricotta has more calcium.
  • Salmon raw's daily need coverage for vitamin B12 is 118% more.
  • Salmon raw has 76 times more vitamin B3 than ricotta. Salmon raw has 7.86mg of vitamin B3, while ricotta has 0.104mg.
  • Salmon raw is lower in saturated fat.
  • Ricotta has a higher glycemic index than salmon raw.

The food varieties used in the comparison are Fish, salmon, Atlantic, wild, raw and Cheese, ricotta, whole milk.

Infographic

Salmon raw 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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
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 +163.6%
Contains more PotassiumPotassium +366.7%
Contains more IronIron +110.5%
Contains more CopperCopper +1090.5%
Contains more PhosphorusPhosphorus +26.6%
Contains less SodiumSodium -47.6%
Contains more ManganeseManganese +166.7%
Contains more SeleniumSelenium +151.7%
Contains more CalciumCalcium +1625%
Contains more ZincZinc +81.3%

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% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
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 B1Vitamin B1 +1638.5%
Contains more Vitamin B2Vitamin B2 +94.9%
Contains more Vitamin B3Vitamin B3 +7457.7%
Contains more Vitamin B5Vitamin B5 +681.2%
Contains more Vitamin B6Vitamin B6 +1802.3%
Contains more Vitamin B12Vitamin B12 +835.3%
Contains more FolateFolate +108.3%
Contains more Vitamin AVitamin A +900%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 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 +76.2%
Contains more OtherOther +421.6%
Contains more FatsFats +104.7%
Contains more CarbsCarbs +∞%
~equal in Water ~71.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 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 -88.2%
Contains more Poly. FatPolyunsaturated fat +559.5%
Contains more Mono. FatMonounsaturated fat +72.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salmon raw Ricotta DV% diff.
Vitamin B12 3.18µg 0.34µg 118%
Vitamin B6 0.818mg 0.043mg 60%
Vitamin B3 7.86mg 0.104mg 48%
Selenium 36.5µg 14.5µg 40%
Saturated fat 0.981g 8.295g 33%
Vitamin B5 1.664mg 0.213mg 29%
Copper 0.25mg 0.021mg 25%
Calcium 12mg 207mg 20%
Vitamin B1 0.226mg 0.013mg 18%
Protein 19.84g 11.26g 17%
Vitamin B2 0.38mg 0.195mg 14%
Polyunsaturated fat 2.539g 0.385g 14%
Vitamin A 12µg 120µg 12%
Potassium 490mg 105mg 11%
Fats 6.34g 12.98g 10%
Phosphorus 200mg 158mg 6%
Iron 0.8mg 0.38mg 5%
Zinc 0.64mg 1.16mg 5%
Magnesium 29mg 11mg 4%
Monounsaturated fat 2.103g 3.627g 4%
Choline 17.5mg 3%
Folate 25µg 12µg 3%
Calories 142kcal 174kcal 2%
Sodium 44mg 84mg 2%
Vitamin D 0.2µg 1%
Vitamin E 0.11mg 1%
Vitamin K 1.1µg 1%
Vitamin D 10IU 1%
Cholesterol 55mg 51mg 1%
Carbs 0g 3.04g 1%
Net carbs 0g 3.04g N/A
Sugar 0.27g N/A
Manganese 0.016mg 0.006mg 0%
Tryptophan 0.222mg 0.125mg 0%
Threonine 0.87mg 0.517mg 0%
Isoleucine 0.914mg 0.589mg 0%
Leucine 1.613mg 1.221mg 0%
Lysine 1.822mg 1.338mg 0%
Methionine 0.587mg 0.281mg 0%
Phenylalanine 0.775mg 0.556mg 0%
Valine 1.022mg 0.692mg 0%
Histidine 0.584mg 0.459mg 0%
Omega-3 - EPA 0.321g 0g N/A
Omega-3 - DHA 1.115g 0g N/A
Omega-3 - DPA 0.287g 0g N/A

Which food is preferable for your diet?

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

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
77%
Salmon raw
14%
Ricotta
Minerals Daily Need Coverage Score
49%
Salmon raw
29%
Ricotta

Comparison summary

Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 0.27g)
Which food contains less Sodium?
Salmon raw
Salmon raw contains less Sodium (difference - 40mg)
Which food is lower in Saturated fat?
Salmon raw
Salmon raw is lower in Saturated fat (difference - 7.314g)
Which food is lower in glycemic index?
Salmon raw
Salmon raw is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Salmon raw
Salmon raw is relatively richer in minerals
Which food is lower in Cholesterol?
Ricotta
Ricotta is lower in Cholesterol (difference - 4mg)
Which food is cheaper?
Ricotta
Ricotta is cheaper (difference - $11)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.