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Fruit salad vs. Ricotta — In-Depth Nutrition Comparison

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How are fruit salad and ricotta different?

  • Fruit salad is higher in manganese; however, ricotta is richer in phosphorus, calcium, vitamin B12, vitamin B2, zinc, and monounsaturated fat.
  • Daily need coverage for saturated fat for ricotta is 41% higher.
  • Fruit salad has less saturated fat.
  • Ricotta has a lower glycemic index (27) than fruit salad (54).

Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids and Cheese, ricotta, whole milk are the varieties used in this article.

Infographic

Fruit salad 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
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 CopperCopper +138.1%
Contains less SodiumSodium -94%
Contains more ManganeseManganese +2416.7%
Contains more MagnesiumMagnesium +37.5%
Contains more CalciumCalcium +1781.8%
Contains more IronIron +52%
Contains more ZincZinc +728.6%
Contains more PhosphorusPhosphorus +1028.6%
~equal in Potassium ~105mg

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 11% 10% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 0%
Ricotta
11
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 B3Vitamin B3 +242.3%
Contains more Vitamin AVitamin A +300%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +18.2%
Contains more Vitamin B2Vitamin B2 +1292.9%
Contains more Vitamin B5Vitamin B5 +301.9%
Contains more Vitamin B6Vitamin B6 +59.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +300%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 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 +329.3%
Contains more WaterWater +20.2%
Contains more ProteinProtein +2107.8%
Contains more FatsFats +43166.7%
Contains more OtherOther +292.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 25% 55%
Saturated fat: Sat. Fat 0.004 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 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 -100%
Contains more Mono. FatMonounsaturated fat +72440%
Contains more Poly. FatPolyunsaturated fat +3400%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fruit salad Ricotta DV% diff.
Saturated fat 0.004g 8.295g 38%
Selenium 14.5µg 26%
Protein 0.51g 11.26g 22%
Phosphorus 14mg 158mg 21%
Fats 0.03g 12.98g 20%
Calcium 11mg 207mg 20%
Cholesterol 0mg 51mg 17%
Vitamin B12 0µg 0.34µg 14%
Vitamin B2 0.014mg 0.195mg 14%
Vitamin A 30µg 120µg 10%
Zinc 0.14mg 1.16mg 9%
Monounsaturated fat 0.005g 3.627g 9%
Manganese 0.151mg 0.006mg 6%
Calories 50kcal 174kcal 6%
Fiber 1g 0g 4%
Vitamin C 3.3mg 0mg 4%
Copper 0.05mg 0.021mg 3%
Vitamin B5 0.053mg 0.213mg 3%
Sodium 5mg 84mg 3%
Choline 17.5mg 3%
Carbs 13.05g 3.04g 3%
Polyunsaturated fat 0.011g 0.385g 2%
Iron 0.25mg 0.38mg 2%
Folate 3µg 12µg 2%
Vitamin B3 0.356mg 0.104mg 2%
Vitamin B6 0.027mg 0.043mg 1%
Vitamin K 1.1µg 1%
Vitamin D 0IU 10IU 1%
Magnesium 8mg 11mg 1%
Vitamin D 0µg 0.2µg 1%
Vitamin E 0.11mg 1%
Net carbs 12.05g 3.04g N/A
Potassium 116mg 105mg 0%
Sugar 0.27g N/A
Vitamin B1 0.011mg 0.013mg 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fruit salad Ricotta
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
3%
Fruit salad
14%
Ricotta
Minerals Daily Need Coverage Score
8%
Fruit salad
29%
Ricotta

Comparison summary

Which food is richer in minerals?
Ricotta
Ricotta is relatively richer in minerals
Which food is lower in glycemic index?
Ricotta
Ricotta is lower in glycemic index (difference - 27)
Which food is richer in vitamins?
Ricotta
Ricotta is relatively richer in vitamins
Which food is lower in Cholesterol?
Fruit salad
Fruit salad is lower in Cholesterol (difference - 51mg)
Which food is lower in Sugar?
Fruit salad
Fruit salad is lower in Sugar (difference - 0.27g)
Which food contains less Sodium?
Fruit salad
Fruit salad contains less Sodium (difference - 79mg)
Which food is lower in Saturated fat?
Fruit salad
Fruit salad is lower in Saturated fat (difference - 8.291g)
Which food is cheaper?
Fruit salad
Fruit salad is cheaper (difference - $2)

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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.