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  6. Halibut raw vs. Ricotta

Halibut raw vs. Ricotta — In-Depth Nutrition Comparison

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The main differences between halibut raw and ricotta

  • Halibut raw is richer in vitamin D, selenium, vitamin B6, vitamin B12, vitamin B3, and choline, yet ricotta is richer in calcium, vitamin B2, and vitamin A.
  • Daily need coverage for vitamin D for halibut raw is 181% higher.
  • Halibut raw contains 14 times more vitamin B3 than ricotta. Halibut raw contains 1.5mg of vitamin B3, while ricotta contains 0.104mg.
  • Halibut raw contains less saturated fat.
  • Halibut raw has a lower glycemic index than ricotta.

Food types used in this article are Fish, halibut, Greenland, raw and Cheese, ricotta, whole milk.

Infographic

Halibut 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 19% 0.9% 24% 25% 10% 11% 70% 10% 1.6% 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 +136.4%
Contains more PotassiumPotassium +155.2%
Contains more IronIron +73.7%
Contains more CopperCopper +42.9%
Contains more ManganeseManganese +100%
Contains more SeleniumSelenium +151.7%
Contains more CalciumCalcium +6800%
Contains more ZincZinc +190%
~equal in Phosphorus ~158mg
~equal in Sodium ~84mg

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% 4.7% 15% 411% 15% 18% 28% 15% 97% 125% 0.25% 0.75% 34%
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 +563.6%
Contains more Vitamin DVitamin D +13600%
Contains more Vitamin B1Vitamin B1 +361.5%
Contains more Vitamin B3Vitamin B3 +1342.3%
Contains more Vitamin B5Vitamin B5 +17.4%
Contains more Vitamin B6Vitamin B6 +876.7%
Contains more Vitamin B12Vitamin B12 +194.1%
Contains more CholineCholine +253.1%
Contains more Vitamin AVitamin A +757.1%
Contains more Vitamin B2Vitamin B2 +143.8%
Contains more Vitamin KVitamin K +1000%
Contains more FolateFolate +1100%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Halibut raw Ricotta DV% diff.
Vitamin D 1097IU 10IU 136%
Vitamin D 27.4µg 0.2µg 136%
Selenium 36.5µg 14.5µg 40%
Vitamin B6 0.42mg 0.043mg 29%
Vitamin B12 1µg 0.34µg 28%
Saturated fat 2.419g 8.295g 27%
Calcium 3mg 207mg 20%
Monounsaturated fat 8.378g 3.627g 12%
Vitamin A 14µg 120µg 12%
Vitamin B2 0.08mg 0.195mg 9%
Vitamin B3 1.5mg 0.104mg 9%
Choline 61.8mg 17.5mg 8%
Polyunsaturated fat 1.367g 0.385g 7%
Zinc 0.4mg 1.16mg 7%
Protein 14.37g 11.26g 6%
Potassium 268mg 105mg 5%
Iron 0.66mg 0.38mg 4%
Vitamin E 0.73mg 0.11mg 4%
Magnesium 26mg 11mg 4%
Vitamin B1 0.06mg 0.013mg 4%
Folate 1µg 12µg 3%
Cholesterol 46mg 51mg 2%
Vitamin K 0.1µg 1.1µg 1%
Calories 186kcal 174kcal 1%
Vitamin B5 0.25mg 0.213mg 1%
Phosphorus 164mg 158mg 1%
Copper 0.03mg 0.021mg 1%
Carbs 0g 3.04g 1%
Fats 13.84g 12.98g 1%
Net carbs 0g 3.04g N/A
Sugar 0g 0.27g N/A
Sodium 80mg 84mg 0%
Manganese 0.012mg 0.006mg 0%
Tryptophan 0.161mg 0.125mg 0%
Threonine 0.63mg 0.517mg 0%
Isoleucine 0.662mg 0.589mg 0%
Leucine 1.168mg 1.221mg 0%
Lysine 1.32mg 1.338mg 0%
Methionine 0.425mg 0.281mg 0%
Phenylalanine 0.561mg 0.556mg 0%
Valine 0.74mg 0.692mg 0%
Histidine 0.423mg 0.459mg 0%
Omega-3 - EPA 0.526g 0g N/A
Omega-3 - DHA 0.393g 0g N/A
Omega-3 - DPA 0.089g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 14% 70%
Protein: 14.37 g
Fats: 13.84 g
Carbs: 0 g
Water: 70.27 g
Other: 1.52 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 +27.6%
Contains more OtherOther +49%
Contains more CarbsCarbs +∞%
~equal in Fats ~12.98g
~equal in Water ~71.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 69% 11%
Saturated fat: Sat. Fat 2.419 g
Monounsaturated fat: Mono. Fat 8.378 g
Polyunsaturated fat: Poly. Fat 1.367 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 -70.8%
Contains more Mono. FatMonounsaturated fat +131%
Contains more Poly. FatPolyunsaturated fat +255.1%

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. Halibut raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171965/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.