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  6. Broad bean raw vs. Ricotta

Broad bean raw vs. Ricotta — In-Depth Nutrition Comparison

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How are broad bean raw and ricotta different?

  • Broad bean raw is higher in copper, folate, vitamin K, fiber, manganese, and iron; however, ricotta is richer in selenium and calcium.
  • Daily need coverage for copper for broad bean raw is 42% higher.
  • Broad bean raw has less saturated fat.
  • Ricotta has a lower glycemic index (27) than broad bean raw (79).

Beans, fava, in pod, raw and Cheese, ricotta, whole milk are the varieties used in this article.

Infographic

Broad 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 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
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 +200%
Contains more PotassiumPotassium +216.2%
Contains more IronIron +307.9%
Contains more CopperCopper +1814.3%
Contains less SodiumSodium -70.2%
Contains more ManganeseManganese +10916.7%
Contains more CalciumCalcium +459.5%
Contains more ZincZinc +16%
Contains more PhosphorusPhosphorus +22.5%
Contains more SeleniumSelenium +1712.5%

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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 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 CVitamin C +∞%
Contains more Vitamin EVitamin E +954.5%
Contains more Vitamin B1Vitamin B1 +923.1%
Contains more Vitamin B2Vitamin B2 +48.7%
Contains more Vitamin B3Vitamin B3 +2062.5%
Contains more Vitamin B6Vitamin B6 +141.9%
Contains more Vitamin KVitamin K +3618.2%
Contains more FolateFolate +1133.3%
Contains more Vitamin AVitamin A +605.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B5 ~0.213mg

All nutrients comparison - raw data values

Nutrient Broad bean raw Ricotta DV% diff.
Copper 0.402mg 0.021mg 42%
Saturated fat 0.118g 8.295g 37%
Folate 148µg 12µg 34%
Vitamin K 40.9µg 1.1µg 33%
Fiber 7.5g 0g 30%
Manganese 0.661mg 0.006mg 28%
Selenium 0.8µg 14.5µg 25%
Fats 0.73g 12.98g 19%
Cholesterol 0mg 51mg 17%
Calcium 37mg 207mg 17%
Iron 1.55mg 0.38mg 15%
Vitamin B12 0µg 0.34µg 14%
Vitamin B3 2.249mg 0.104mg 13%
Vitamin A 17µg 120µg 11%
Vitamin B1 0.133mg 0.013mg 10%
Monounsaturated fat 0.104g 3.627g 9%
Potassium 332mg 105mg 7%
Vitamin E 1.16mg 0.11mg 7%
Vitamin B2 0.29mg 0.195mg 7%
Protein 7.92g 11.26g 7%
Magnesium 33mg 11mg 5%
Carbs 17.63g 3.04g 5%
Vitamin B6 0.104mg 0.043mg 5%
Calories 88kcal 174kcal 4%
Phosphorus 129mg 158mg 4%
Vitamin C 3.7mg 0mg 4%
Sodium 25mg 84mg 3%
Choline 17.5mg 3%
Vitamin D 0µg 0.2µg 1%
Zinc 1mg 1.16mg 1%
Vitamin D 0IU 10IU 1%
Net carbs 10.13g 3.04g N/A
Sugar 9.21g 0.27g N/A
Vitamin B5 0.225mg 0.213mg 0%
Polyunsaturated fat 0.342g 0.385g 0%
Tryptophan 0.125mg 0%
Threonine 0.517mg 0%
Isoleucine 0.589mg 0%
Leucine 1.221mg 0%
Lysine 1.338mg 0%
Methionine 0.281mg 0%
Phenylalanine 0.556mg 0%
Valine 0.692mg 0%
Histidine 0.459mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 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 CarbsCarbs +479.9%
Contains more ProteinProtein +42.2%
Contains more FatsFats +1678.1%
~equal in Water ~71.7g
~equal in Other ~1.02g

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 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 -98.6%
Contains more Mono. FatMonounsaturated fat +3387.5%
Contains more Poly. FatPolyunsaturated fat +12.6%

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. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.