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  6. Sockeye salmon vs. Ricotta

Sockeye salmon vs. Ricotta — In-Depth Nutrition Comparison

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Important differences between sockeye salmon and ricotta

  • Sockeye salmon has more vitamin B12, vitamin D, vitamin B3, vitamin B6, selenium, vitamin B5, phosphorus, and choline; however, ricotta has more calcium.
  • Sockeye salmon's daily need coverage for vitamin B12 is 172% more.
  • Sockeye salmon has 97 times more vitamin B3 than ricotta. Sockeye salmon has 10.123mg of vitamin B3, while ricotta has 0.104mg.
  • Sockeye salmon is lower in saturated fat.
  • Ricotta has a higher glycemic index than sockeye salmon.

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

Infographic

Sockeye 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 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
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 +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%
Contains more CalciumCalcium +1781.8%
Contains more ZincZinc +110.9%
~equal in Sodium ~84mg

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% 19% 20% 251% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
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 +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%
Contains more Vitamin AVitamin A +106.9%
Contains more Vitamin KVitamin K +1000%
Contains more FolateFolate +71.4%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 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 +135.2%
Contains more FatsFats +133%
Contains more CarbsCarbs +∞%
Contains more OtherOther +64.5%
~equal in Water ~71.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 45% 32%
Saturated fat: Sat. Fat 0.969 g
Monounsaturated fat: Mono. Fat 1.864 g
Polyunsaturated fat: Poly. Fat 1.327 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 -88.3%
Contains more Poly. FatPolyunsaturated fat +244.7%
Contains more Mono. FatMonounsaturated fat +94.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sockeye salmon Ricotta
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 Sockeye salmon Ricotta DV% diff.
Vitamin B12 4.47µg 0.34µg 172%
Vitamin D 16.7µg 0.2µg 83%
Vitamin D 670IU 10IU 83%
Vitamin B3 10.123mg 0.104mg 63%
Vitamin B6 0.827mg 0.043mg 60%
Selenium 35.5µg 14.5µg 38%
Saturated fat 0.969g 8.295g 33%
Protein 26.48g 11.26g 30%
Vitamin B5 1.274mg 0.213mg 21%
Phosphorus 305mg 158mg 21%
Calcium 11mg 207mg 20%
Choline 112.6mg 17.5mg 17%
Vitamin B1 0.157mg 0.013mg 12%
Fats 5.57g 12.98g 11%
Potassium 436mg 105mg 10%
Vitamin A 58µg 120µg 7%
Zinc 0.55mg 1.16mg 6%
Vitamin E 0.99mg 0.11mg 6%
Polyunsaturated fat 1.327g 0.385g 6%
Copper 0.076mg 0.021mg 6%
Magnesium 36mg 11mg 6%
Monounsaturated fat 1.864g 3.627g 4%
Vitamin B2 0.246mg 0.195mg 4%
Cholesterol 61mg 51mg 3%
Iron 0.52mg 0.38mg 2%
Folate 7µg 12µg 1%
Calories 156kcal 174kcal 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
Sodium 92mg 84mg 0%
Manganese 0.013mg 0.006mg 0%
Trans fat 0.023g N/A
Tryptophan 0.335mg 0.125mg 0%
Threonine 1.247mg 0.517mg 0%
Isoleucine 1.274mg 0.589mg 0%
Leucine 2.185mg 1.221mg 0%
Lysine 2.574mg 1.338mg 0%
Methionine 0.858mg 0.281mg 0%
Phenylalanine 1.086mg 0.556mg 0%
Valine 1.461mg 0.692mg 0%
Histidine 0.711mg 0.459mg 0%
Omega-3 - EPA 0.299g 0g N/A
Omega-3 - DHA 0.56g 0g N/A
Omega-3 - DPA 0.093g 0g 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
Sockeye 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
113%
Sockeye salmon
14%
Ricotta
Minerals Daily Need Coverage Score
47%
Sockeye salmon
29%
Ricotta

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