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Omelette vs. Ricotta — In-Depth Nutrition Comparison

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What are the main differences between Omelette and Ricotta?

  • Omelette is richer in Choline, Vitamin B5, Selenium, Vitamin B12, Vitamin B2, Iron, and Vitamin D, yet Ricotta is richer in Calcium.
  • Omelette's daily need coverage for Cholesterol is 87% higher.
  • Omelette has 14 times more Choline than Ricotta. Omelette has 247.6mg of Choline, while Ricotta has 17.5mg.
  • Ricotta contains less Cholesterol.

We used Egg, whole, cooked, omelet and Cheese, ricotta, whole milk types in this comparison.

Infographic

Omelette 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.
Contains more Iron +289.5%
Contains more Potassium +11.4%
Contains more Copper +200%
Contains more Manganese +300%
Contains more Selenium +77.9%
Contains more Calcium +331.3%
Contains less Sodium -45.8%
Equal in Magnesium - 11
Equal in Phosphorus - 158
Equal in Zinc - 1.16
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 56% 8% 72% 11% 21% 30% 21% 4% 141%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 63% 15% 8% 68% 10% 11% 32% 7% 1% 80%
Contains more Iron +289.5%
Contains more Potassium +11.4%
Contains more Copper +200%
Contains more Manganese +300%
Contains more Selenium +77.9%
Contains more Calcium +331.3%
Contains less Sodium -45.8%
Equal in Magnesium - 11
Equal in Phosphorus - 158
Equal in Zinc - 1.16

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.
:
Contains more Vitamin A +38.7%
Contains more Vitamin E +1072.7%
Contains more Vitamin D +750%
Contains more Vitamin B1 +161.5%
Contains more Vitamin B2 +97.9%
Contains more Vitamin B5 +505.2%
Contains more Vitamin B6 +232.6%
Contains more Folate +225%
Contains more Vitamin B12 +123.5%
Contains more Vitamin K +309.1%
Contains more Vitamin B3 +62.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 26% 51% 0% 9% 90% 2% 78% 33% 30% 96% 12%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 3% 6% 0% 4% 45% 2% 13% 10% 9% 43% 3%
Contains more Vitamin A +38.7%
Contains more Vitamin E +1072.7%
Contains more Vitamin D +750%
Contains more Vitamin B1 +161.5%
Contains more Vitamin B2 +97.9%
Contains more Vitamin B5 +505.2%
Contains more Vitamin B6 +232.6%
Contains more Folate +225%
Contains more Vitamin B12 +123.5%
Contains more Vitamin K +309.1%
Contains more Vitamin B3 +62.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +11.3%
Contains more Carbs +375%
Equal in Protein - 11.26
Equal in Water - 71.7
Equal in Other - 1.02
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 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 Fats +11.3%
Contains more Carbs +375%
Equal in Protein - 11.26
Equal in Water - 71.7
Equal in Other - 1.02

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -60%
Contains more Monounsaturated Fat +33.5%
Contains more Polyunsaturated fat +604.4%
31% 45% 25%
Saturated Fat: 3.319 g
Monounsaturated Fat: 4.843 g
Polyunsaturated fat: 2.712 g
67% 29% 3%
Saturated Fat: 8.295 g
Monounsaturated Fat: 3.627 g
Polyunsaturated fat: 0.385 g
Contains less Saturated Fat -60%
Contains more Monounsaturated Fat +33.5%
Contains more Polyunsaturated fat +604.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Omelette Ricotta Opinion
Net carbs 0.64g 3.04g Ricotta
Protein 10.57g 11.26g Ricotta
Fats 11.66g 12.98g Ricotta
Carbs 0.64g 3.04g Ricotta
Calories 154kcal 174kcal Ricotta
Sugar 0.31g 0.27g Ricotta
Calcium 48mg 207mg Ricotta
Iron 1.48mg 0.38mg Omelette
Magnesium 11mg 11mg
Phosphorus 167mg 158mg Omelette
Potassium 117mg 105mg Omelette
Sodium 155mg 84mg Ricotta
Zinc 1.09mg 1.16mg Ricotta
Copper 0.063mg 0.021mg Omelette
Manganese 0.024mg 0.006mg Omelette
Selenium 25.8µg 14.5µg Omelette
Vitamin A 617IU 445IU Omelette
Vitamin A RAE 172µg 120µg Omelette
Vitamin E 1.29mg 0.11mg Omelette
Vitamin D 69IU 10IU Omelette
Vitamin D 1.7µg 0.2µg Omelette
Vitamin B1 0.034mg 0.013mg Omelette
Vitamin B2 0.386mg 0.195mg Omelette
Vitamin B3 0.064mg 0.104mg Ricotta
Vitamin B5 1.289mg 0.213mg Omelette
Vitamin B6 0.143mg 0.043mg Omelette
Folate 39µg 12µg Omelette
Vitamin B12 0.76µg 0.34µg Omelette
Vitamin K 4.5µg 1.1µg Omelette
Tryptophan 0.14mg 0.125mg Omelette
Threonine 0.467mg 0.517mg Ricotta
Isoleucine 0.565mg 0.589mg Ricotta
Leucine 0.913mg 1.221mg Ricotta
Lysine 0.767mg 1.338mg Ricotta
Methionine 0.319mg 0.281mg Omelette
Phenylalanine 0.572mg 0.556mg Omelette
Valine 0.722mg 0.692mg Omelette
Histidine 0.26mg 0.459mg Ricotta
Cholesterol 313mg 51mg Ricotta
Trans Fat 0.709g Ricotta
Saturated Fat 3.319g 8.295g Omelette
Omega-3 - DHA 0.049g 0g Omelette
Omega-3 - DPA 0.006g 0g Omelette
Monounsaturated Fat 4.843g 3.627g Omelette
Polyunsaturated fat 2.712g 0.385g Omelette
Omega-6 - Eicosadienoic acid 0.015g Omelette

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Omelette Ricotta
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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
38%
Omelette
14%
Ricotta
Minerals Daily Need Coverage Score
37%
Omelette
29%
Ricotta

Comparison summary

Which food is lower in Sugar?
Ricotta
Ricotta is lower in Sugar (difference - 0.04g)
Which food contains less Sodium?
Ricotta
Ricotta contains less Sodium (difference - 71mg)
Which food is lower in Cholesterol?
Ricotta
Ricotta is lower in Cholesterol (difference - 262mg)
Which food is lower in Saturated Fat?
Omelette
Omelette is lower in Saturated Fat (difference - 4.976g)
Which food is lower in glycemic index?
Omelette
Omelette is lower in glycemic index (difference - 27)
Which food is cheaper?
Omelette
Omelette is cheaper (difference - $1)
Which food is richer in minerals?
Omelette
Omelette is relatively richer in minerals
Which food is richer in vitamins?
Omelette
Omelette is relatively richer in vitamins

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. Omelette - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/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.