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Egg white vs. Ricotta — In-Depth Nutrition Comparison

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Significant differences between Egg white and Ricotta

  • Egg white has more Vitamin B2, and Selenium, however, Ricotta is richer in Phosphorus, Calcium, Vitamin A RAE, Vitamin B12, and Zinc.
  • Ricotta covers your daily Saturated Fat needs 41% more than Egg white.
  • Ricotta has 2 times less Vitamin B2 than Egg white. Egg white has 0.439mg of Vitamin B2, while Ricotta has 0.195mg.

Specific food types used in this comparison are Egg, white, raw, fresh and Cheese, ricotta, whole milk.

Infographic

Egg white vs Ricotta infographic
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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 Potassium +55.2%
Contains more Manganese +83.3%
Contains more Selenium +37.9%
Contains more Calcium +2857.1%
Contains more Iron +375%
Contains more Phosphorus +953.3%
Contains less Sodium -49.4%
Contains more Zinc +3766.7%
Equal in Magnesium - 11
Equal in Copper - 0.021
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 3% 8% 7% 15% 22% 1% 8% 2% 110%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 63% 15% 8% 68% 10% 11% 32% 7% 1% 80%
Contains more Potassium +55.2%
Contains more Manganese +83.3%
Contains more Selenium +37.9%
Contains more Calcium +2857.1%
Contains more Iron +375%
Contains more Phosphorus +953.3%
Contains less Sodium -49.4%
Contains more Zinc +3766.7%
Equal in Magnesium - 11
Equal in Copper - 0.021

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 B2 +125.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +225%
Contains more Vitamin B5 +12.1%
Contains more Vitamin B6 +760%
Contains more Folate +200%
Contains more Vitamin B12 +277.8%
Contains more Vitamin K +∞%
Equal in Vitamin B3 - 0.104
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 1% 102% 2% 12% 2% 3% 12% 0%
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 B2 +125.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +225%
Contains more Vitamin B5 +12.1%
Contains more Vitamin B6 +760%
Contains more Folate +200%
Contains more Vitamin B12 +277.8%
Contains more Vitamin K +∞%
Equal in Vitamin B3 - 0.104

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +22.1%
Contains more Fats +7535.3%
Contains more Carbs +316.4%
Contains more Other +61.9%
Equal in Protein - 11.26
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 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 Water +22.1%
Contains more Fats +7535.3%
Contains more Carbs +316.4%
Contains more Other +61.9%
Equal in Protein - 11.26

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Egg white Ricotta Opinion
Net carbs 0.73g 3.04g Ricotta
Protein 10.9g 11.26g Ricotta
Fats 0.17g 12.98g Ricotta
Carbs 0.73g 3.04g Ricotta
Calories 52kcal 174kcal Ricotta
Fructose 0.07g Egg white
Sugar 0.71g 0.27g Ricotta
Calcium 7mg 207mg Ricotta
Iron 0.08mg 0.38mg Ricotta
Magnesium 11mg 11mg
Phosphorus 15mg 158mg Ricotta
Potassium 163mg 105mg Egg white
Sodium 166mg 84mg Ricotta
Zinc 0.03mg 1.16mg Ricotta
Copper 0.023mg 0.021mg Egg white
Manganese 0.011mg 0.006mg Egg white
Selenium 20µg 14.5µg Egg white
Vitamin A 0IU 445IU Ricotta
Vitamin A RAE 0µg 120µg Ricotta
Vitamin E 0mg 0.11mg Ricotta
Vitamin D 0IU 10IU Ricotta
Vitamin D 0µg 0.2µg Ricotta
Vitamin B1 0.004mg 0.013mg Ricotta
Vitamin B2 0.439mg 0.195mg Egg white
Vitamin B3 0.105mg 0.104mg Egg white
Vitamin B5 0.19mg 0.213mg Ricotta
Vitamin B6 0.005mg 0.043mg Ricotta
Folate 4µg 12µg Ricotta
Vitamin B12 0.09µg 0.34µg Ricotta
Vitamin K 0µg 1.1µg Ricotta
Tryptophan 0.125mg 0.125mg
Threonine 0.449mg 0.517mg Ricotta
Isoleucine 0.661mg 0.589mg Egg white
Leucine 1.016mg 1.221mg Ricotta
Lysine 0.806mg 1.338mg Ricotta
Methionine 0.399mg 0.281mg Egg white
Phenylalanine 0.686mg 0.556mg Egg white
Valine 0.809mg 0.692mg Egg white
Histidine 0.29mg 0.459mg Ricotta
Cholesterol 0mg 51mg Egg white
Saturated Fat 0g 8.295g Egg white
Monounsaturated Fat 0g 3.627g Ricotta
Polyunsaturated fat 0g 0.385g Ricotta

Which food is preferable for your diet?

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

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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
11%
Egg white
14%
Ricotta
Minerals Daily Need Coverage Score
17%
Egg white
29%
Ricotta

Comparison summary

Which food is lower in Sugar?
Ricotta
Ricotta is lower in Sugar (difference - 0.44g)
Which food contains less Sodium?
Ricotta
Ricotta contains less Sodium (difference - 82mg)
Which food is richer in vitamins?
Ricotta
Ricotta is relatively richer in vitamins
Which food is lower in Cholesterol?
Egg white
Egg white is lower in Cholesterol (difference - 51mg)
Which food is lower in Saturated Fat?
Egg white
Egg white is lower in Saturated Fat (difference - 8.295g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 27)
Which food is cheaper?
Egg white
Egg white is cheaper (difference - $1)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.