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  6. Ricotta vs. Surimi

Ricotta vs. Surimi — In-Depth Nutrition Comparison

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A recap on differences between ricotta and surimi

  • Ricotta is higher in calcium, vitamin B2, vitamin A, and zinc, yet surimi is higher in vitamin B12, selenium, phosphorus, and magnesium.
  • Surimi covers your daily vitamin B12 needs 53% more than ricotta.
  • Ricotta contains 43 times more saturated fat than surimi. While ricotta contains 8.295g of saturated fat, surimi contains only 0.191g.
  • The glycemic index of ricotta is lower.

Food varieties used in this article are Cheese, ricotta, whole milk and Fish, surimi.

Infographic

Ricotta vs Surimi 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%
Surimi
Surimi
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 2.7% 9.9% 9.8% 11% 9% 121% 19% 1.4% 153%
Contains more CalciumCalcium +2200%
Contains more IronIron +46.2%
Contains more ZincZinc +251.5%
Contains less SodiumSodium -41.3%
Contains more MagnesiumMagnesium +290.9%
Contains more CopperCopper +52.4%
Contains more PhosphorusPhosphorus +78.5%
Contains more ManganeseManganese +83.3%
Contains more SeleniumSelenium +93.8%
~equal in Potassium ~112mg

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%
Surimi
Surimi
4
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% 6.7% 13% 0% 5% 4.8% 4.1% 4.2% 6.9% 200% 0.25% 1.5% 0%
Contains more Vitamin AVitamin A +500%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +828.6%
Contains more Vitamin B5Vitamin B5 +204.3%
Contains more Vitamin B6Vitamin B6 +43.3%
Contains more Vitamin KVitamin K +1000%
Contains more FolateFolate +500%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +472.7%
Contains more Vitamin B1Vitamin B1 +53.8%
Contains more Vitamin B3Vitamin B3 +111.5%
Contains more Vitamin B12Vitamin B12 +370.6%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Ricotta Surimi DV% diff.
Vitamin B12 0.34µg 1.6µg 53%
Saturated fat 8.295g 0.191g 37%
Selenium 14.5µg 28.1µg 25%
Calcium 207mg 9mg 20%
Fats 12.98g 0.9g 19%
Phosphorus 158mg 282mg 18%
Vitamin B2 0.195mg 0.021mg 13%
Vitamin A 120µg 20µg 11%
Monounsaturated fat 3.627g 0.149g 9%
Zinc 1.16mg 0.33mg 8%
Magnesium 11mg 43mg 8%
Protein 11.26g 15.18g 8%
Cholesterol 51mg 30mg 7%
Calories 174kcal 99kcal 4%
Choline 17.5mg 3%
Vitamin B5 0.213mg 0.07mg 3%
Vitamin E 0.11mg 0.63mg 3%
Sodium 84mg 143mg 3%
Folate 12µg 2µg 3%
Iron 0.38mg 0.26mg 2%
Carbs 3.04g 6.85g 1%
Vitamin K 1.1µg 0.1µg 1%
Vitamin D 10IU 1%
Vitamin B6 0.043mg 0.03mg 1%
Copper 0.021mg 0.032mg 1%
Vitamin B3 0.104mg 0.22mg 1%
Vitamin B1 0.013mg 0.02mg 1%
Vitamin D 0.2µg 1%
Net carbs 3.04g 6.85g N/A
Potassium 105mg 112mg 0%
Sugar 0.27g 0g N/A
Manganese 0.006mg 0.011mg 0%
Polyunsaturated fat 0.385g 0.443g 0%
Tryptophan 0.125mg 0.092mg 0%
Threonine 0.517mg 0.734mg 0%
Isoleucine 0.589mg 0.709mg 0%
Leucine 1.221mg 1.202mg 0%
Lysine 1.338mg 1.387mg 0%
Methionine 0.281mg 0.515mg 0%
Phenylalanine 0.556mg 0.595mg 0%
Valine 0.692mg 0.77mg 0%
Histidine 0.459mg 0.35mg 0%
Omega-3 - EPA 0g 0.157g N/A
Omega-3 - DHA 0g 0.241g N/A
Omega-3 - DPA 0g 0.014g 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
Surimi
Surimi
3
15% 7% 76%
Protein: 15.18 g
Fats: 0.9 g
Carbs: 6.85 g
Water: 76.34 g
Other: 0.73 g
Contains more FatsFats +1342.2%
Contains more OtherOther +39.7%
Contains more ProteinProtein +34.8%
Contains more CarbsCarbs +125.3%
~equal in Water ~76.34g

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
Surimi
Surimi
2
24% 19% 57%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.149 g
Polyunsaturated fat: Poly. Fat 0.443 g
Contains more Mono. FatMonounsaturated fat +2334.2%
Contains less Sat. FatSaturated fat -97.7%
Contains more Poly. FatPolyunsaturated fat +15.1%

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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. Surimi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173702/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.