Ricotta vs. Squid — In-Depth Nutrition Comparison
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A recap on differences between ricotta and squid
- Squid is higher than ricotta in vitamin B12, selenium, iron, vitamin B2, copper, phosphorus, and zinc.
- Squid covers your daily vitamin B12 needs 211% more than ricotta.
- Ricotta contains 35 times more saturated fat than squid. While ricotta contains 8.295g of saturated fat, squid contains only 0.236g.
Food varieties used in this article are Cheese, ricotta, whole milk and Mollusks, cuttlefish, mixed species, cooked, moist heat.
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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.
| Contains more CalciumCalcium | +15% |
| Contains less SodiumSodium | -88.7% |
| Contains more MagnesiumMagnesium | +445.5% |
| Contains more PotassiumPotassium | +506.7% |
| Contains more IronIron | +2752.6% |
| Contains more CopperCopper | +4652.4% |
| Contains more ZincZinc | +198.3% |
| Contains more PhosphorusPhosphorus | +267.1% |
| Contains more ManganeseManganese | +3383.3% |
| Contains more SeleniumSelenium | +517.9% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +69.2% |
| Contains more Vitamin B1Vitamin B1 | +30.8% |
| Contains more Vitamin B2Vitamin B2 | +786.7% |
| Contains more Vitamin B3Vitamin B3 | +2004.8% |
| Contains more Vitamin B5Vitamin B5 | +322.5% |
| Contains more Vitamin B6Vitamin B6 | +527.9% |
| Contains more Vitamin B12Vitamin B12 | +1488.2% |
| Contains more FolateFolate | +100% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0.34µg | 5.4µg | 211% |
| Selenium | 14.5µg | 89.6µg | 137% |
| Iron | 0.38mg | 10.84mg | 131% |
| Vitamin B2 | 0.195mg | 1.729mg | 118% |
| Copper | 0.021mg | 0.998mg | 109% |
| Phosphorus | 158mg | 580mg | 60% |
| Cholesterol | 51mg | 224mg | 58% |
| Protein | 11.26g | 32.48g | 42% |
| Saturated fat | 8.295g | 0.236g | 37% |
| Sodium | 84mg | 744mg | 29% |
| Zinc | 1.16mg | 3.46mg | 21% |
| Fats | 12.98g | 1.4g | 18% |
| Vitamin B6 | 0.043mg | 0.27mg | 17% |
| Potassium | 105mg | 637mg | 16% |
| Vitamin B5 | 0.213mg | 0.9mg | 14% |
| Vitamin B3 | 0.104mg | 2.189mg | 13% |
| Magnesium | 11mg | 60mg | 12% |
| Vitamin A | 120µg | 203µg | 9% |
| Manganese | 0.006mg | 0.209mg | 9% |
| Vitamin C | 0mg | 8.5mg | 9% |
| Monounsaturated fat | 3.627g | 0.162g | 9% |
| Choline | 17.5mg | 3% | |
| Folate | 12µg | 24µg | 3% |
| Calcium | 207mg | 180mg | 3% |
| Polyunsaturated fat | 0.385g | 0.268g | 1% |
| Vitamin K | 1.1µg | 1% | |
| Calories | 174kcal | 158kcal | 1% |
| Vitamin D | 0.2µg | 1% | |
| Vitamin E | 0.11mg | 1% | |
| Vitamin D | 10IU | 1% | |
| Carbs | 3.04g | 1.64g | 0% |
| Net carbs | 3.04g | 1.64g | N/A |
| Sugar | 0.27g | N/A | |
| Vitamin B1 | 0.013mg | 0.017mg | 0% |
| Tryptophan | 0.125mg | 0.364mg | 0% |
| Threonine | 0.517mg | 1.398mg | 0% |
| Isoleucine | 0.589mg | 1.414mg | 0% |
| Leucine | 1.221mg | 2.287mg | 0% |
| Lysine | 1.338mg | 2.427mg | 0% |
| Methionine | 0.281mg | 0.733mg | 0% |
| Phenylalanine | 0.556mg | 1.164mg | 0% |
| Valine | 0.692mg | 1.419mg | 0% |
| Histidine | 0.459mg | 0.624mg | 0% |
| Omega-3 - EPA | 0g | 0.078g | N/A |
| Omega-3 - DHA | 0g | 0.132g | N/A |
| Omega-3 - DPA | 0g | 0.012g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +827.1% |
| Contains more CarbsCarbs | +85.4% |
| Contains more WaterWater | +17.3% |
| Contains more ProteinProtein | +188.5% |
| Contains more OtherOther | +229.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +2138.9% |
| Contains more Poly. FatPolyunsaturated fat | +43.7% |
| Contains less Sat. FatSaturated fat | -97.2% |
