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  6. Surimi vs. Ricotta

Surimi vs. Ricotta — In-Depth Nutrition Comparison

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A recap on differences between surimi and ricotta

  • Surimi is higher in vitamin B12, selenium, phosphorus, and magnesium, yet ricotta is higher in calcium, vitamin B2, vitamin A, and zinc.
  • Surimi covers your daily vitamin B12 needs 53% more than ricotta.
  • Surimi contains 4 times more magnesium than ricotta. While surimi contains 43mg of magnesium, ricotta contains only 11mg.
  • The amount of cholesterol in surimi is lower.
  • The glycemic index of ricotta is lower.

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

Infographic

Surimi 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.
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%
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 +290.9%
Contains more CopperCopper +52.4%
Contains more PhosphorusPhosphorus +78.5%
Contains more ManganeseManganese +83.3%
Contains more SeleniumSelenium +93.8%
Contains more CalciumCalcium +2200%
Contains more IronIron +46.2%
Contains more ZincZinc +251.5%
Contains less SodiumSodium -41.3%
~equal in Potassium ~105mg

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.
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%
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 +472.7%
Contains more Vitamin B1Vitamin B1 +53.8%
Contains more Vitamin B3Vitamin B3 +111.5%
Contains more Vitamin B12Vitamin B12 +370.6%
Contains more Vitamin AVitamin A +500%
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%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 +34.8%
Contains more CarbsCarbs +125.3%
Contains more FatsFats +1342.2%
Contains more OtherOther +39.7%
~equal in Water ~71.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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 -97.7%
Contains more Poly. FatPolyunsaturated fat +15.1%
Contains more Mono. FatMonounsaturated fat +2334.2%

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