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  6. Fruit salad vs. Ricotta

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
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 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 11% 10% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3%
Ricotta
Ricotta
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 0% 40% 2.2% 3% 3.3% 45% 2% 13% 9.9% 43% 2.8% 9%
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%

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 B2 0.014mg 0.195mg 14%
Vitamin B12 0µg 0.34µg 14%
Vitamin A 30µg 120µg 10%
Zinc 0.14mg 1.16mg 9%
Monounsaturated fat 0.005g 3.627g 9%
Calories 50kcal 174kcal 6%
Manganese 0.151mg 0.006mg 6%
Vitamin C 3.3mg 0mg 4%
Fiber 1g 0g 4%
Carbs 13.05g 3.04g 3%
Copper 0.05mg 0.021mg 3%
Sodium 5mg 84mg 3%
Vitamin B5 0.053mg 0.213mg 3%
Choline 17.5mg 3%
Iron 0.25mg 0.38mg 2%
Vitamin B3 0.356mg 0.104mg 2%
Folate 3µg 12µg 2%
Polyunsaturated fat 0.011g 0.385g 2%
Vitamin D 0 IU 10 IU 1%
Magnesium 8mg 11mg 1%
Vitamin E 0.11mg 1%
Vitamin D 0µg 0.2µg 1%
Vitamin B6 0.027mg 0.043mg 1%
Vitamin K 1.1µg 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%

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%

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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.