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  6. Ricotta vs. Sockeye salmon

Ricotta vs. Sockeye salmon — In-Depth Nutrition Comparison

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Important differences between ricotta and sockeye salmon

  • Ricotta has more calcium; however, sockeye salmon has more vitamin B12, vitamin D, vitamin B3, vitamin B6, selenium, vitamin B5, phosphorus, and choline.
  • Sockeye salmon's daily need coverage for vitamin B12 is 172% more.
  • Ricotta has 19 times more calcium than sockeye salmon. Ricotta has 207mg of calcium, while sockeye salmon has 11mg.
  • Sockeye salmon is lower in saturated fat.
  • Ricotta has a higher glycemic index than sockeye salmon.

The food varieties used in the comparison are Cheese, ricotta, whole milk and Fish, salmon, sockeye, cooked, dry heat.

Infographic

Ricotta vs Sockeye salmon 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 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
Contains more CalciumCalcium +1781.8%
Contains more ZincZinc +110.9%
Contains more MagnesiumMagnesium +227.3%
Contains more PotassiumPotassium +315.2%
Contains more IronIron +36.8%
Contains more CopperCopper +261.9%
Contains more PhosphorusPhosphorus +93%
Contains more ManganeseManganese +116.7%
Contains more SeleniumSelenium +144.8%
~equal in Sodium ~92mg

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% 19% 20% 251% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
Contains more Vitamin AVitamin A +106.9%
Contains more Vitamin KVitamin K +1000%
Contains more FolateFolate +71.4%
Contains more Vitamin EVitamin E +800%
Contains more Vitamin DVitamin D +8250%
Contains more Vitamin B1Vitamin B1 +1107.7%
Contains more Vitamin B2Vitamin B2 +26.2%
Contains more Vitamin B3Vitamin B3 +9633.7%
Contains more Vitamin B5Vitamin B5 +498.1%
Contains more Vitamin B6Vitamin B6 +1823.3%
Contains more Vitamin B12Vitamin B12 +1214.7%
Contains more CholineCholine +543.4%
~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
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
Contains more FatsFats +133%
Contains more CarbsCarbs +∞%
Contains more OtherOther +64.5%
Contains more ProteinProtein +135.2%
~equal in Water ~67.33g

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
23% 45% 32%
Saturated fat: Sat. Fat 0.969 g
Monounsaturated fat: Mono. Fat 1.864 g
Polyunsaturated fat: Poly. Fat 1.327 g
Contains more Mono. FatMonounsaturated fat +94.6%
Contains less Sat. FatSaturated fat -88.3%
Contains more Poly. FatPolyunsaturated fat +244.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ricotta Sockeye salmon DV% diff.
Vitamin B12 0.34µg 4.47µg 172%
Vitamin D 0.2µg 16.7µg 83%
Vitamin D 10IU 670IU 83%
Vitamin B3 0.104mg 10.123mg 63%
Vitamin B6 0.043mg 0.827mg 60%
Selenium 14.5µg 35.5µg 38%
Saturated fat 8.295g 0.969g 33%
Protein 11.26g 26.48g 30%
Vitamin B5 0.213mg 1.274mg 21%
Phosphorus 158mg 305mg 21%
Calcium 207mg 11mg 20%
Choline 17.5mg 112.6mg 17%
Vitamin B1 0.013mg 0.157mg 12%
Fats 12.98g 5.57g 11%
Potassium 105mg 436mg 10%
Vitamin A 120µg 58µg 7%
Zinc 1.16mg 0.55mg 6%
Vitamin E 0.11mg 0.99mg 6%
Polyunsaturated fat 0.385g 1.327g 6%
Copper 0.021mg 0.076mg 6%
Magnesium 11mg 36mg 6%
Monounsaturated fat 3.627g 1.864g 4%
Vitamin B2 0.195mg 0.246mg 4%
Cholesterol 51mg 61mg 3%
Iron 0.38mg 0.52mg 2%
Folate 12µg 7µg 1%
Calories 174kcal 156kcal 1%
Vitamin K 1.1µg 0.1µg 1%
Carbs 3.04g 0g 1%
Net carbs 3.04g 0g N/A
Sugar 0.27g 0g N/A
Sodium 84mg 92mg 0%
Manganese 0.006mg 0.013mg 0%
Trans fat 0.023g N/A
Tryptophan 0.125mg 0.335mg 0%
Threonine 0.517mg 1.247mg 0%
Isoleucine 0.589mg 1.274mg 0%
Leucine 1.221mg 2.185mg 0%
Lysine 1.338mg 2.574mg 0%
Methionine 0.281mg 0.858mg 0%
Phenylalanine 0.556mg 1.086mg 0%
Valine 0.692mg 1.461mg 0%
Histidine 0.459mg 0.711mg 0%
Omega-3 - EPA 0g 0.299g N/A
Omega-3 - DHA 0g 0.56g N/A
Omega-3 - DPA 0g 0.093g N/A
Omega-6 - Eicosadienoic acid 0.019g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ricotta Sockeye salmon
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
113%
Sockeye salmon
Minerals Daily Need Coverage Score
29%
Ricotta
47%
Sockeye salmon

Comparison summary

Which food is lower in Sugar?
Sockeye salmon
Sockeye salmon is lower in Sugar (difference - 0.27g)
Which food is lower in Saturated fat?
Sockeye salmon
Sockeye salmon is lower in Saturated fat (difference - 7.326g)
Which food is lower in glycemic index?
Sockeye salmon
Sockeye salmon is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Sockeye salmon
Sockeye salmon is relatively richer in minerals
Which food is richer in vitamins?
Sockeye salmon
Sockeye salmon is relatively richer in vitamins
Which food is lower in Cholesterol?
Ricotta
Ricotta is lower in Cholesterol (difference - 10mg)
Which food contains less Sodium?
Ricotta
Ricotta contains less Sodium (difference - 8mg)
Which food is cheaper?
Ricotta
Ricotta is cheaper (difference - $11)

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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.