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  6. Pacific saury raw vs. Ricotta

Pacific saury raw vs. Ricotta — In-Depth Nutrition Comparison

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How are pacific saury raw and ricotta different?

  • Pacific saury raw is richer in vitamin B12, vitamin D, vitamin B3, vitamin B5, manganese, phosphorus, and choline, while ricotta is higher in calcium and vitamin B2.
  • Pacific saury raw covers your daily need for vitamin B12, 69% more than ricotta.
  • Pacific saury raw contains 40 times more manganese than ricotta. Pacific saury raw contains 0.24mg of manganese, while ricotta contains 0.006mg.
  • Pacific saury raw is lower in saturated fat.
  • Ricotta has a higher glycemic index (27) than pacific saury raw (0).

Fish, pike, northern, raw and Cheese, ricotta, whole milk types were used in this article.

Infographic

Pacific saury 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 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
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 +181.8%
Contains more PotassiumPotassium +146.7%
Contains more IronIron +44.7%
Contains more CopperCopper +142.9%
Contains more PhosphorusPhosphorus +39.2%
Contains less SodiumSodium -53.6%
Contains more ManganeseManganese +3900%
Contains more CalciumCalcium +263.2%
Contains more ZincZinc +73.1%
Contains more SeleniumSelenium +15.1%

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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
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 CVitamin C +∞%
Contains more Vitamin EVitamin E +81.8%
Contains more Vitamin DVitamin D +1150%
Contains more Vitamin B1Vitamin B1 +346.2%
Contains more Vitamin B3Vitamin B3 +2111.5%
Contains more Vitamin B5Vitamin B5 +252.1%
Contains more Vitamin B6Vitamin B6 +172.1%
Contains more Vitamin B12Vitamin B12 +488.2%
Contains more FolateFolate +25%
Contains more CholineCholine +271.4%
Contains more Vitamin AVitamin A +471.4%
Contains more Vitamin B2Vitamin B2 +209.5%
Contains more Vitamin KVitamin K +1000%

All nutrients comparison - raw data values

Nutrient Pacific saury raw Ricotta DV% diff.
Vitamin B12 2µg 0.34µg 69%
Saturated fat 0.118g 8.295g 37%
Fats 0.69g 12.98g 19%
Protein 19.26g 11.26g 16%
Calcium 57mg 207mg 15%
Vitamin B3 2.3mg 0.104mg 14%
Vitamin D 2.5µg 0.2µg 12%
Vitamin B5 0.75mg 0.213mg 11%
Vitamin A 21µg 120µg 11%
Vitamin D 99IU 10IU 11%
Vitamin B2 0.063mg 0.195mg 10%
Manganese 0.24mg 0.006mg 10%
Choline 65mg 17.5mg 9%
Phosphorus 220mg 158mg 9%
Monounsaturated fat 0.157g 3.627g 9%
Vitamin B6 0.117mg 0.043mg 6%
Potassium 259mg 105mg 5%
Magnesium 31mg 11mg 5%
Vitamin B1 0.058mg 0.013mg 4%
Calories 88kcal 174kcal 4%
Zinc 0.67mg 1.16mg 4%
Cholesterol 39mg 51mg 4%
Vitamin C 3.8mg 0mg 4%
Copper 0.051mg 0.021mg 3%
Selenium 12.6µg 14.5µg 3%
Sodium 39mg 84mg 2%
Iron 0.55mg 0.38mg 2%
Vitamin E 0.2mg 0.11mg 1%
Carbs 0g 3.04g 1%
Polyunsaturated fat 0.202g 0.385g 1%
Folate 15µg 12µg 1%
Vitamin K 0.1µg 1.1µg 1%
Net carbs 0g 3.04g N/A
Sugar 0g 0.27g N/A
Tryptophan 0.216mg 0.125mg 0%
Threonine 0.844mg 0.517mg 0%
Isoleucine 0.887mg 0.589mg 0%
Leucine 1.565mg 1.221mg 0%
Lysine 1.768mg 1.338mg 0%
Methionine 0.57mg 0.281mg 0%
Phenylalanine 0.752mg 0.556mg 0%
Valine 0.992mg 0.692mg 0%
Histidine 0.567mg 0.459mg 0%
Omega-3 - EPA 0.033g 0g N/A
Omega-3 - DHA 0.074g 0g N/A
Omega-3 - DPA 0.014g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 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 +71%
Contains more FatsFats +1781.2%
Contains more CarbsCarbs +∞%
~equal in Water ~71.7g
~equal in Other ~1.02g

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 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 -98.6%
Contains more Mono. FatMonounsaturated fat +2210.2%
Contains more Poly. FatPolyunsaturated fat +90.6%

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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.