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  6. Smoked salmon vs. Ricotta

Smoked salmon vs. Ricotta — In-Depth Nutrition Comparison

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Summary of differences between smoked salmon and ricotta

  • Smoked salmon has more vitamin B12, vitamin D, selenium, vitamin B3, copper, vitamin B6, and vitamin B5; however, ricotta is higher in calcium.
  • Smoked salmon covers your daily need for vitamin B12, 122% more than ricotta.
  • Smoked salmon has 69 times more vitamin D than ricotta. While smoked salmon has 685IU of vitamin D, ricotta has only 10IU.
  • Ricotta has less sodium.
  • The glycemic index of ricotta is higher.

These are the specific foods used in this comparison Fish, salmon, chinook, smoked and Cheese, ricotta, whole milk.

Infographic

Smoked salmon vs Ricotta 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 13% 3.3% 15% 32% 77% 8.5% 70% 88% 2.2% 177%
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%
Contains more MagnesiumMagnesium +63.6%
Contains more PotassiumPotassium +66.7%
Contains more IronIron +123.7%
Contains more CopperCopper +995.2%
Contains more ManganeseManganese +183.3%
Contains more SeleniumSelenium +123.4%
Contains more CalciumCalcium +1781.8%
Contains more ZincZinc +274.2%
Contains less SodiumSodium -87.5%
~equal in Phosphorus ~158mg

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% 8.7% 27% 257% 5.8% 23% 89% 52% 64% 408% 0.25% 1.5% 49%
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%
Contains more Vitamin EVitamin E +1127.3%
Contains more Vitamin DVitamin D +8450%
Contains more Vitamin B1Vitamin B1 +76.9%
Contains more Vitamin B3Vitamin B3 +4438.5%
Contains more Vitamin B5Vitamin B5 +308.5%
Contains more Vitamin B6Vitamin B6 +546.5%
Contains more Vitamin B12Vitamin B12 +858.8%
Contains more CholineCholine +408.6%
Contains more Vitamin AVitamin A +361.5%
Contains more Vitamin B2Vitamin B2 +93.1%
Contains more Vitamin KVitamin K +1000%
Contains more FolateFolate +500%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 g
11% 13% 3% 72%
Protein: 11.26 g
Fats: 12.98 g
Carbs: 3.04 g
Water: 71.7 g
Other: 1.02 g
Contains more ProteinProtein +62.3%
Contains more OtherOther +429.4%
Contains more FatsFats +200.5%
Contains more CarbsCarbs +∞%
~equal in Water ~71.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 51% 25%
Saturated fat: Sat. Fat 0.929 g
Monounsaturated fat: Mono. Fat 2.023 g
Polyunsaturated fat: Poly. Fat 0.995 g
67% 29% 3%
Saturated fat: Sat. Fat 8.295 g
Monounsaturated fat: Mono. Fat 3.627 g
Polyunsaturated fat: Poly. Fat 0.385 g
Contains less Sat. FatSaturated fat -88.8%
Contains more Poly. FatPolyunsaturated fat +158.4%
Contains more Mono. FatMonounsaturated fat +79.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Smoked salmon Ricotta DV% diff.
Vitamin B12 3.26µg 0.34µg 122%
Vitamin D 17.1µg 0.2µg 85%
Vitamin D 685IU 10IU 84%
Selenium 32.4µg 14.5µg 33%
Saturated fat 0.929g 8.295g 33%
Vitamin B3 4.72mg 0.104mg 29%
Sodium 672mg 84mg 26%
Copper 0.23mg 0.021mg 23%
Calcium 11mg 207mg 20%
Vitamin B6 0.278mg 0.043mg 18%
Protein 18.28g 11.26g 14%
Choline 89mg 17.5mg 13%
Vitamin B5 0.87mg 0.213mg 13%
Fats 4.32g 12.98g 13%
Vitamin A 26µg 120µg 10%
Cholesterol 23mg 51mg 9%
Zinc 0.31mg 1.16mg 8%
Vitamin E 1.35mg 0.11mg 8%
Vitamin B2 0.101mg 0.195mg 7%
Iron 0.85mg 0.38mg 6%
Monounsaturated fat 2.023g 3.627g 4%
Polyunsaturated fat 0.995g 0.385g 4%
Folate 2µg 12µg 3%
Calories 117kcal 174kcal 3%
Magnesium 18mg 11mg 2%
Potassium 175mg 105mg 2%
Vitamin B1 0.023mg 0.013mg 1%
Phosphorus 164mg 158mg 1%
Vitamin K 0.1µg 1.1µg 1%
Carbs 0g 3.04g 1%
Net carbs 0g 3.04g N/A
Sugar 0g 0.27g N/A
Manganese 0.017mg 0.006mg 0%
Tryptophan 0.205mg 0.125mg 0%
Threonine 0.801mg 0.517mg 0%
Isoleucine 0.842mg 0.589mg 0%
Leucine 1.486mg 1.221mg 0%
Lysine 1.679mg 1.338mg 0%
Methionine 0.541mg 0.281mg 0%
Phenylalanine 0.714mg 0.556mg 0%
Valine 0.942mg 0.692mg 0%
Histidine 0.538mg 0.459mg 0%
Omega-3 - EPA 0.183g 0g N/A
Omega-3 - DHA 0.267g 0g N/A
Omega-3 - DPA 0.073g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Smoked salmon Ricotta
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
76%
Smoked salmon
14%
Ricotta
Minerals Daily Need Coverage Score
49%
Smoked salmon
29%
Ricotta

Comparison summary

Which food is lower in Cholesterol?
Smoked salmon
Smoked salmon is lower in Cholesterol (difference - 28mg)
Which food is lower in Sugar?
Smoked salmon
Smoked salmon is lower in Sugar (difference - 0.27g)
Which food is lower in Saturated fat?
Smoked salmon
Smoked salmon is lower in Saturated fat (difference - 7.366g)
Which food is lower in glycemic index?
Smoked salmon
Smoked salmon is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Smoked salmon
Smoked salmon is relatively richer in minerals
Which food is richer in vitamins?
Smoked salmon
Smoked salmon is relatively richer in vitamins
Which food contains less Sodium?
Ricotta
Ricotta contains less Sodium (difference - 588mg)
Which food is cheaper?
Ricotta
Ricotta is cheaper (difference - $12)

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. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/nutrients
  2. Ricotta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170851/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.