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  6. Ricotta vs. Sardines

Ricotta vs. Sardines — In-Depth Nutrition Comparison

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The main differences between ricotta and sardines

  • Sardines are richer than ricotta in vitamin B12, selenium, phosphorus, vitamin B3, iron, vitamin D, copper, and calcium.
  • Daily need coverage for vitamin B12 for sardines is 358% higher.
  • Ricotta contains 5 times more saturated fat than sardines. Ricotta contains 8.295g of saturated fat, while sardines contain 1.528g.
  • Sardines have a lower glycemic index than ricotta.

Food types used in this article are Cheese, ricotta, whole milk and Fish, sardine, Atlantic, canned in oil, drained solids with bone.

Infographic

Ricotta vs Sardines 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 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
Contains less SodiumSodium -72.6%
Contains more MagnesiumMagnesium +254.5%
Contains more CalciumCalcium +84.5%
Contains more PotassiumPotassium +278.1%
Contains more IronIron +668.4%
Contains more CopperCopper +785.7%
Contains more ZincZinc +12.9%
Contains more PhosphorusPhosphorus +210.1%
Contains more ManganeseManganese +1700%
Contains more SeleniumSelenium +263.4%

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% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
Contains more Vitamin AVitamin A +275%
Contains more FolateFolate +20%
Contains more Vitamin EVitamin E +1754.5%
Contains more Vitamin DVitamin D +2300%
Contains more Vitamin B1Vitamin B1 +515.4%
Contains more Vitamin B2Vitamin B2 +16.4%
Contains more Vitamin B3Vitamin B3 +4943.3%
Contains more Vitamin B5Vitamin B5 +201.4%
Contains more Vitamin B6Vitamin B6 +288.4%
Contains more Vitamin B12Vitamin B12 +2529.4%
Contains more Vitamin KVitamin K +136.4%
Contains more CholineCholine +328.6%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Ricotta Sardines DV% diff.
Vitamin B12 0.34µg 8.94µg 358%
Selenium 14.5µg 52.7µg 69%
Phosphorus 158mg 490mg 47%
Vitamin B3 0.104mg 5.245mg 32%
Polyunsaturated fat 0.385g 5.148g 32%
Iron 0.38mg 2.92mg 32%
Saturated fat 8.295g 1.528g 31%
Cholesterol 51mg 142mg 30%
Protein 11.26g 24.62g 27%
Vitamin D 10IU 193IU 23%
Vitamin D 0.2µg 4.8µg 23%
Copper 0.021mg 0.186mg 18%
Calcium 207mg 382mg 18%
Vitamin E 0.11mg 2.04mg 13%
Vitamin B6 0.043mg 0.167mg 10%
Sodium 84mg 307mg 10%
Vitamin A 120µg 32µg 10%
Choline 17.5mg 75mg 10%
Vitamin B5 0.213mg 0.642mg 9%
Potassium 105mg 397mg 9%
Magnesium 11mg 39mg 7%
Vitamin B1 0.013mg 0.08mg 6%
Manganese 0.006mg 0.108mg 4%
Calories 174kcal 208kcal 2%
Vitamin B2 0.195mg 0.227mg 2%
Fats 12.98g 11.45g 2%
Zinc 1.16mg 1.31mg 1%
Vitamin K 1.1µg 2.6µg 1%
Folate 12µg 10µg 1%
Carbs 3.04g 0g 1%
Monounsaturated fat 3.627g 3.869g 1%
Net carbs 3.04g 0g N/A
Sugar 0.27g 0g N/A
Tryptophan 0.125mg 0.276mg 0%
Threonine 0.517mg 1.079mg 0%
Isoleucine 0.589mg 1.134mg 0%
Leucine 1.221mg 2.001mg 0%
Lysine 1.338mg 2.26mg 0%
Methionine 0.281mg 0.729mg 0%
Phenylalanine 0.556mg 0.961mg 0%
Valine 0.692mg 1.268mg 0%
Histidine 0.459mg 0.725mg 0%
Omega-3 - EPA 0g 0.473g N/A
Omega-3 - DHA 0g 0.509g N/A

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
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Contains more FatsFats +13.4%
Contains more CarbsCarbs +∞%
Contains more WaterWater +20.3%
Contains more ProteinProtein +118.7%
Contains more OtherOther +323.5%

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
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
Contains less Sat. FatSaturated fat -81.6%
Contains more Poly. FatPolyunsaturated fat +1237.1%
~equal in Monounsaturated fat ~3.869g

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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. Sardines - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.