Egg vs. Ricotta — In-Depth Nutrition Comparison
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A recap on the differences between eggs and ricotta
- Eggs are higher in copper, choline, vitamin B12, selenium, vitamin B2, vitamin B5, and iron, yet ricotta is higher in calcium.
- Eggs cover your daily copper needs 220% more than ricotta.
- Eggs contain 17 times more choline than ricotta. While eggs contain 293.8mg of choline, ricotta contains only 17.5mg.
- The amount of cholesterol in ricotta is lower.
- The glycemic index of eggs is lower.
Food varieties used in this article are Egg, whole, cooked, hard-boiled and Cheese, ricotta, whole milk.
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more PotassiumPotassium | +20% |
| Contains more IronIron | +213.2% |
| Contains more CopperCopper | +9423.8% |
| Contains more ManganeseManganese | +333.3% |
| Contains more SeleniumSelenium | +112.4% |
| Contains more CalciumCalcium | +314% |
| Contains more ZincZinc | +10.5% |
| Contains less SodiumSodium | -32.3% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin DVitamin D | +1000% |
| Contains more Vitamin AVitamin A | +24.2% |
| Contains more Vitamin EVitamin E | +836.4% |
| Contains more Vitamin B1Vitamin B1 | +407.7% |
| Contains more Vitamin B2Vitamin B2 | +163.1% |
| Contains more Vitamin B5Vitamin B5 | +556.3% |
| Contains more Vitamin B6Vitamin B6 | +181.4% |
| Contains more Vitamin B12Vitamin B12 | +226.5% |
| Contains more FolateFolate | +266.7% |
| Contains more Vitamin B3Vitamin B3 | +62.5% |
| Contains more Vitamin KVitamin K | +266.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 2mg | 0.021mg | 220% |
| Cholesterol | 373mg | 51mg | 107% |
| Choline | 293.8mg | 17.5mg | 50% |
| Vitamin B12 | 1.11µg | 0.34µg | 32% |
| Selenium | 30.8µg | 14.5µg | 30% |
| Vitamin B2 | 0.513mg | 0.195mg | 24% |
| Vitamin B5 | 1.398mg | 0.213mg | 24% |
| Saturated fat | 3.267g | 8.295g | 23% |
| Calcium | 50mg | 207mg | 16% |
| Vitamin D* | 87 IU | 10 IU | 10% |
| Vitamin D | 2.2µg | 0.2µg | 10% |
| Iron | 1.19mg | 0.38mg | 10% |
| Folate | 44µg | 12µg | 8% |
| Polyunsaturated fat | 1.414g | 0.385g | 7% |
| Vitamin E | 1.03mg | 0.11mg | 6% |
| Vitamin B6 | 0.121mg | 0.043mg | 6% |
| Fats | 10.61g | 12.98g | 4% |
| Vitamin B1 | 0.066mg | 0.013mg | 4% |
| Protein | 12.58g | 11.26g | 3% |
| Vitamin A | 149µg | 120µg | 3% |
| Phosphorus | 172mg | 158mg | 2% |
| Sodium | 124mg | 84mg | 2% |
| Calories | 155kcal | 174kcal | 1% |
| Carbs | 1.12g | 3.04g | 1% |
| Potassium | 126mg | 105mg | 1% |
| Zinc | 1.05mg | 1.16mg | 1% |
| Manganese | 0.026mg | 0.006mg | 1% |
| Vitamin K | 0.3µg | 1.1µg | 1% |
| Monounsaturated fat | 4.077g | 3.627g | 1% |
| Protein per 100 calories | 8.1g | 6.5g | N/A |
| Calories per 10 g protein | 123kcal | 155kcal | N/A |
| Weight per 100 calories | 65g | 57g | N/A |
| Unsaturated / Saturated Fat ratio | 1.7 | 0.48 | N/A |
| Net carbs | 1.12g | 3.04g | N/A |
| Magnesium | 10mg | 11mg | 0% |
| Sugar | 1.12g | 0.27g | N/A |
| Vitamin B3 | 0.064mg | 0.104mg | 0% |
| Tryptophan | 0.153mg | 0.125mg | 0% |
| Threonine | 0.604mg | 0.517mg | 0% |
| Isoleucine | 0.686mg | 0.589mg | 0% |
| Leucine | 1.075mg | 1.221mg | 0% |
| Lysine | 0.904mg | 1.338mg | 0% |
| Methionine | 0.392mg | 0.281mg | 0% |
| Phenylalanine | 0.668mg | 0.556mg | 0% |
| Valine | 0.767mg | 0.692mg | 0% |
| Histidine | 0.298mg | 0.459mg | 0% |
| Omega-3 (EPA) | 0.005g | 0g | N/A |
| Omega-3 (DHA) | 0.038g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +11.7% |
| Contains more FatsFats | +22.3% |
| Contains more CarbsCarbs | +171.4% |
~equal in
Water
~71.7g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -60.6% |
| Contains more Mono. FatMonounsaturated fat | +12.4% |
| Contains more Poly. FatPolyunsaturated fat | +267.3% |
