Ricotta Cheese vs. Salmon
Nutrition comparison of Ricotta Cheese and Salmon
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
ricotta cheese
versus
salmon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in ricotta cheese and salmon:
- Both ricotta cheese and salmon are high in calories and potassium.
- For omega-3 fatty acids, salmon has more dha, epa and dpa than ricotta cheese.
- Ricotta cheese is a great source of Vitamin A.
- Ricotta cheese is an excellent source of calcium.
- Salmon has more thiamin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, ricotta cheese contains more riboflavin.
- Salmon is an excellent source of Vitamin D and protein.
USDA sources for nutritional information: Ricotta Cheese (Cheese, ricotta, whole milk) and Salmon (Fish, salmon, pink, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both ricotta cheese and salmon are high in calories. Ricotta cheese has 18% more calories than salmon - ricotta cheese has 150 calories per 100 grams and salmon has 127 calories.
For macronutrient ratios, ricotta cheese is much lighter in protein, heavier in carbs and much heavier in fat compared to salmon per calorie. Ricotta cheese has a macronutrient ratio of 20:19:61 and for salmon, 67:0:33 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Ricotta Cheese | Salmon | |
|---|---|---|
| Protein | 20% | 67% |
| Carbohydrates | 19% | ~ |
| Fat | 61% | 33% |
| Alcohol | ~ | ~ |
carbohydrates
Salmon has less carbohydrates than ricotta cheese - ricotta cheese has 7.3g of total carbs per 100 grams and salmon does not contain significant amounts.
sugar
Ricotta cheese and salmon contain similar amounts of sugar - ricotta cheese has 0.27g of sugar per 100 grams and salmon does not contain significant amounts.
Protein
protein
Salmon is an excellent source of protein and it has 172% more protein than ricotta cheese - ricotta cheese has 7.5g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Ricotta cheese is high in saturated fat and salmon has 87% less saturated fat than ricotta cheese - ricotta cheese has 6.4g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both ricotta cheese and salmon are low in trans fat - ricotta cheese has 0.33g of trans fat per 100 grams and salmon has 0.03g of trans fat.
cholesterol
Ricotta cheese and salmon contain similar amounts of cholesterol - ricotta cheese has 49mg of cholesterol per 100 grams and salmon has 46mg of cholesterol.
Vitamins
Vitamin A
Ricotta cheese is a great source of Vitamin A and it has 243% more Vitamin A than salmon - ricotta cheese has 120ug of Vitamin A per 100 grams and salmon has 35ug of Vitamin A.
Vitamin D
Salmon is an excellent source of Vitamin D and it has 42 times more Vitamin D than ricotta cheese - ricotta cheese has 10iu of Vitamin D per 100 grams and salmon has 435iu of Vitamin D.
Vitamin E
Ricotta cheese and salmon contain similar amounts of Vitamin E - ricotta cheese has 0.11mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.
Vitamin K
Ricotta cheese and salmon contain similar amounts of Vitamin K - ricotta cheese has 1.1ug of Vitamin K per 100 grams and salmon has 0.4ug of Vitamin K.
The B Vitamins
Salmon has more thiamin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, ricotta cheese contains more riboflavin. Both ricotta cheese and salmon contain significant amounts of folate.
| Ricotta Cheese | Salmon | |
|---|---|---|
| Thiamin | 0.013 MG | 0.08 MG |
| Riboflavin | 0.298 MG | 0.105 MG |
| Niacin | 0.137 MG | 7.995 MG |
| Pantothenic acid | 0.461 MG | 1.03 MG |
| Vitamin B6 | 0.097 MG | 0.611 MG |
| Folate | 4 UG | 4 UG |
| Vitamin B12 | 0.85 UG | 4.15 UG |
Minerals
calcium
Ricotta cheese is an excellent source of calcium and it has 28 times more calcium than salmon - ricotta cheese has 206mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Ricotta cheese and salmon contain similar amounts of iron - ricotta cheese has 0.13mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Both ricotta cheese and salmon are high in potassium. Salmon has 67% more potassium than ricotta cheese - ricotta cheese has 219mg of potassium per 100 grams and salmon has 366mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, salmon has more DHA, EPA and DPA than ricotta cheese per 100 grams. Both ricotta cheese and salmon contain significant amounts of alpha linoleic acid (ALA).
| Ricotta Cheese | Salmon | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.047 G |
| DHA | 0.001 G | 0.333 G |
| EPA | 0.004 G | 0.182 G |
| DPA | 0.006 G | 0.047 G |
| Total | 0.054 G | 0.609 G |
omega 6s
Comparing omega-6 fatty acids, ricotta cheese has more linoleic acid than salmon per 100 grams.
| Ricotta Cheese | Salmon | |
|---|---|---|
| other omega 6 | 0.012 G | 0.004 G |
| linoleic acid | 0.356 G | 0.081 G |
| Total | 0.368 G | 0.085 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Ricotta Cheese (Cheese, ricotta, whole milk) and Salmon (Fish, salmon, pink, raw) .
Ricotta Cheese g
()
|
Daily Values (%) |
Salmon g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does ricotta cheese or salmon contain more calories in 100 grams?Both ricotta cheese and salmon are high in calories. Ricotta cheese has 20% more calories than salmon - ricotta cheese has 150 calories in 100g and salmon has 127 calories.
Is ricotta cheese or salmon better for protein?
Salmon is a fantastic source of protein and it has 170% more protein than ricotta cheese - ricotta cheese has 7.5g of protein per 100 grams and salmon has 20.5g of protein.
Does ricotta cheese or salmon contain more calcium?
Ricotta cheese is a rich source of calcium and it has 28 times more calcium than salmon - ricotta cheese has 206mg of calcium in 100 grams and salmon has 7mg of calcium.
Does ricotta cheese or salmon contain more potassium?
Both ricotta cheese and salmon are high in potassium. Salmon has 70% more potassium than ricotta cheese - ricotta cheese has 219mg of potassium in 100 grams and salmon has 366mg of potassium.