Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Dairy
  4. Egg
  5. Compare
  6. Egg vs. Ricotta

Egg vs. Ricotta — In-Depth Nutrition Comparison

Compare

A recap on differences between eggs and ricotta

  • Eggs are higher in copper, choline, vitamin B12, selenium, vitamin B2, vitamin B5, and vitamin D, 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.

Infographic

Egg 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.
Egg
Egg
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
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 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%
~equal in Magnesium ~11mg
~equal in Phosphorus ~158mg

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.
Egg
Egg
10
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% 50% 21% 33% 17% 118% 1.2% 84% 28% 139% 0.75% 33% 160%
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 AVitamin A +24.2%
Contains more Vitamin EVitamin E +836.4%
Contains more Vitamin DVitamin D +1000%
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 CholineCholine +1578.9%
Contains more Vitamin B3Vitamin B3 +62.5%
Contains more Vitamin KVitamin K +266.7%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Egg Ricotta 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 B5 1.398mg 0.213mg 24%
Vitamin B2 0.513mg 0.195mg 24%
Saturated fat 3.267g 8.295g 23%
Calcium 50mg 207mg 16%
Vitamin D 87IU 10IU 10%
Iron 1.19mg 0.38mg 10%
Vitamin D 2.2µg 0.2µg 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%
Vitamin A 149µg 120µg 3%
Protein 12.58g 11.26g 3%
Phosphorus 172mg 158mg 2%
Sodium 124mg 84mg 2%
Vitamin K 0.3µg 1.1µg 1%
Monounsaturated fat 4.077g 3.627g 1%
Calories 155kcal 174kcal 1%
Manganese 0.026mg 0.006mg 1%
Zinc 1.05mg 1.16mg 1%
Potassium 126mg 105mg 1%
Carbs 1.12g 3.04g 1%
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
Egg
Egg
3
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 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 +11.7%
Contains more FatsFats +22.3%
Contains more CarbsCarbs +171.4%
~equal in Water ~71.7g
~equal in Other ~1.02g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
3
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 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 -60.6%
Contains more Mono. FatMonounsaturated fat +12.4%
Contains more Poly. FatPolyunsaturated fat +267.3%

People also compare

Egg
Egg vs Milk
Milk
Egg
Egg vs Flour
Flour
Egg
Egg vs Butter
Butter
Ricotta
Ricotta vs Romano cheese
Romano cheese
Ricotta
Ricotta vs Roquefort
Roquefort
Ricotta
Ricotta vs Swiss cheese
Swiss cheese

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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.