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Ricotta vs. Salmon raw — In-Depth Nutrition Comparison

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Important differences between ricotta and salmon raw

  • Ricotta has more calcium; however, salmon raw has more vitamin B12, vitamin B6, vitamin B3, selenium, vitamin B5, copper, vitamin B1, and vitamin B2.
  • Salmon raw's daily need coverage for vitamin B12 is 118% more.
  • Ricotta has 17 times more calcium than salmon raw. Ricotta has 207mg of calcium, while salmon raw has 12mg.
  • Salmon raw is lower in saturated fat.
  • Ricotta has a higher glycemic index than salmon raw.

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

Infographic

Ricotta vs Salmon raw 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 7.9% 62% 9.3% 14% 7% 32% 68% 11% 0.78% 79%
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%
Contains more CalciumCalcium +1625%
Contains more ZincZinc +81.3%
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%

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% 40% 2.2% 3% 3.3% 45% 2% 13% 9.9% 43% 2.8% 9% 9.5%
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%
Contains more Vitamin AVitamin A +900%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
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%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 13% 3% 72%
Protein: 11.26 g
Fats: 12.98 g
Carbs: 3.04 g
Water: 71.7 g
Other: 1.02 g
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more FatsFats +104.7%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +76.2%
Contains more OtherOther +421.6%
~equal in Water ~68.5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 29% 3%
Saturated fat: Sat. Fat 8.295 g
Monounsaturated fat: Mono. Fat 3.627 g
Polyunsaturated fat: Poly. Fat 0.385 g
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Contains more Mono. FatMonounsaturated fat +72.5%
Contains less Sat. FatSaturated fat -88.2%
Contains more Poly. FatPolyunsaturated fat +559.5%

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ricotta Salmon raw
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
14%
Ricotta
77%
Salmon raw
Minerals Daily Need Coverage Score
29%
Ricotta
49%
Salmon raw

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. Ricotta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170851/nutrients
  2. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.