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Ricotta vs. Cod liver oil — In-Depth Nutrition Comparison

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A recap on differences between ricotta and cod liver oil

  • Ricotta is higher in selenium, phosphorus, calcium, vitamin B2, vitamin B12, and zinc, yet cod liver oil is higher in vitamin A and vitamin D.
  • Cod liver oil covers your daily vitamin A needs 1991% more than ricotta.
  • The amount of saturated fat in ricotta is lower.
  • The glycemic index of cod liver oil is lower.

Food varieties used in this article are Cheese, ricotta, whole milk and Fish oil, cod liver.

Infographic

Ricotta vs Cod liver oil 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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.
Ricotta
10
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% 10000% 0% 3750% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +24900%
Contains more Vitamin DVitamin D +124900%
~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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +670.4%

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
25% 51% 25%
Saturated fat: Sat. Fat 22.608 g
Monounsaturated fat: Mono. Fat 46.711 g
Polyunsaturated fat: Poly. Fat 22.541 g
Contains less Sat. FatSaturated fat -63.3%
Contains more Mono. FatMonounsaturated fat +1187.9%
Contains more Poly. FatPolyunsaturated fat +5754.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ricotta Cod liver oil DV% diff.
Vitamin A 120µg 30000µg 3320%
Vitamin D 10IU 10000IU 1249%
Vitamin D 0.2µg 250µg 1249%
Cholesterol 51mg 570mg 173%
Polyunsaturated fat 0.385g 22.541g 148%
Fats 12.98g 100g 134%
Monounsaturated fat 3.627g 46.711g 108%
Saturated fat 8.295g 22.608g 65%
Calories 174kcal 902kcal 36%
Selenium 14.5µg 0µg 26%
Phosphorus 158mg 0mg 23%
Protein 11.26g 0g 23%
Calcium 207mg 0mg 21%
Vitamin B2 0.195mg 0mg 15%
Vitamin B12 0.34µg 0µg 14%
Zinc 1.16mg 0mg 11%
Iron 0.38mg 0mg 5%
Vitamin B5 0.213mg 0mg 4%
Sodium 84mg 0mg 4%
Magnesium 11mg 0mg 3%
Folate 12µg 0µg 3%
Vitamin B6 0.043mg 0mg 3%
Choline 17.5mg 3%
Potassium 105mg 0mg 3%
Copper 0.021mg 0mg 2%
Vitamin B3 0.104mg 0mg 1%
Vitamin B1 0.013mg 1%
Vitamin K 1.1µg 1%
Vitamin E 0.11mg 1%
Carbs 3.04g 0g 1%
Net carbs 3.04g 0g N/A
Sugar 0.27g N/A
Manganese 0.006mg 0mg 0%
Tryptophan 0.125mg 0%
Threonine 0.517mg 0%
Isoleucine 0.589mg 0%
Leucine 1.221mg 0%
Lysine 1.338mg 0%
Methionine 0.281mg 0%
Phenylalanine 0.556mg 0%
Valine 0.692mg 0%
Histidine 0.459mg 0%
Omega-3 - EPA 0g 6.898g N/A
Omega-3 - DHA 0g 10.968g N/A
Omega-3 - DPA 0g 0.935g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ricotta Cod liver oil
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
1058%
Cod liver oil
Minerals Daily Need Coverage Score
29%
Ricotta
0%
Cod liver oil

Comparison summary

Which food is lower in Cholesterol?
Ricotta
Ricotta is lower in Cholesterol (difference - 519mg)
Which food is lower in Saturated fat?
Ricotta
Ricotta is lower in Saturated fat (difference - 14.313g)
Which food is cheaper?
Ricotta
Ricotta is cheaper (difference - $3)
Which food is richer in minerals?
Ricotta
Ricotta is relatively richer in minerals
Which food is richer in vitamins?
Ricotta
Ricotta is relatively richer in vitamins
Which food is lower in Sugar?
Cod liver oil
Cod liver oil is lower in Sugar (difference - 0.27g)
Which food contains less Sodium?
Cod liver oil
Cod liver oil contains less Sodium (difference - 84mg)
Which food is lower in glycemic index?
Cod liver oil
Cod liver oil is lower in glycemic index (difference - 27)

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. Cod liver oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173577/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.