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  6. Bean raw vs. Ricotta

Bean raw vs. Ricotta — In-Depth Nutrition Comparison

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How are bean raw and ricotta different?

  • Bean raw is higher than ricotta in folate, copper, fiber, iron, vitamin B1, manganese, magnesium, potassium, and phosphorus.
  • Bean raw covers your daily need for folate, 128% more than ricotta.
  • Bean raw is lower in saturated fat.

Beans, pinto, mature seeds, raw and Cheese, ricotta, whole milk types were used in this article.

Infographic

Bean raw 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 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
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 +1500%
Contains more PotassiumPotassium +1226.7%
Contains more IronIron +1234.2%
Contains more CopperCopper +4152.4%
Contains more ZincZinc +96.6%
Contains more PhosphorusPhosphorus +160.1%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +19033.3%
Contains more SeleniumSelenium +92.4%
Contains more CalciumCalcium +83.2%

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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
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 CVitamin C +∞%
Contains more Vitamin EVitamin E +90.9%
Contains more Vitamin B1Vitamin B1 +5384.6%
Contains more Vitamin B3Vitamin B3 +1028.8%
Contains more Vitamin B5Vitamin B5 +268.5%
Contains more Vitamin B6Vitamin B6 +1002.3%
Contains more Vitamin KVitamin K +409.1%
Contains more FolateFolate +4275%
Contains more CholineCholine +278.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B2 ~0.195mg

All nutrients comparison - raw data values

Nutrient Bean raw Ricotta DV% diff.
Folate 525µg 12µg 128%
Copper 0.893mg 0.021mg 97%
Fiber 15.5g 0g 62%
Iron 5.07mg 0.38mg 59%
Vitamin B1 0.713mg 0.013mg 58%
Manganese 1.148mg 0.006mg 50%
Magnesium 176mg 11mg 39%
Potassium 1393mg 105mg 38%
Saturated fat 0.235g 8.295g 37%
Phosphorus 411mg 158mg 36%
Vitamin B6 0.474mg 0.043mg 33%
Selenium 27.9µg 14.5µg 24%
Carbs 62.55g 3.04g 20%
Protein 21.42g 11.26g 20%
Fats 1.23g 12.98g 18%
Cholesterol 0mg 51mg 17%
Vitamin B12 0µg 0.34µg 14%
Starch 34.17g 14%
Vitamin A 0µg 120µg 13%
Vitamin B5 0.785mg 0.213mg 11%
Zinc 2.28mg 1.16mg 10%
Choline 66.2mg 17.5mg 9%
Calories 347kcal 174kcal 9%
Calcium 113mg 207mg 9%
Monounsaturated fat 0.229g 3.627g 8%
Vitamin B3 1.174mg 0.104mg 7%
Vitamin C 6.3mg 0mg 7%
Vitamin K 5.6µg 1.1µg 4%
Sodium 12mg 84mg 3%
Vitamin E 0.21mg 0.11mg 1%
Vitamin D 0µg 0.2µg 1%
Vitamin D 0IU 10IU 1%
Vitamin B2 0.212mg 0.195mg 1%
Net carbs 47.05g 3.04g N/A
Sugar 2.11g 0.27g N/A
Polyunsaturated fat 0.407g 0.385g 0%
Tryptophan 0.237mg 0.125mg 0%
Threonine 0.81mg 0.517mg 0%
Isoleucine 0.871mg 0.589mg 0%
Leucine 1.558mg 1.221mg 0%
Lysine 1.356mg 1.338mg 0%
Methionine 0.259mg 0.281mg 0%
Phenylalanine 1.095mg 0.556mg 0%
Valine 0.998mg 0.692mg 0%
Histidine 0.556mg 0.459mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 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 +90.2%
Contains more CarbsCarbs +1957.6%
Contains more OtherOther +240.2%
Contains more FatsFats +955.3%
Contains more WaterWater +532.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 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 -97.2%
Contains more Mono. FatMonounsaturated fat +1483.8%
~equal in Polyunsaturated fat ~0.385g

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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.