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  6. Mixed nuts vs. Ricotta

Mixed nuts vs. Ricotta — In-Depth Nutrition Comparison

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Summary of differences between mixed nuts and ricotta

  • Ricotta has less copper, manganese, magnesium, vitamin E, vitamin B3, phosphorus, selenium, fiber, iron, and vitamin B6 than mixed nuts.
  • Mixed nuts cover your daily need for copper, 98% more than ricotta.

These are the specific foods used in this comparison Nuts, mixed nuts, oil roasted, with peanuts, without salt added and Cheese, ricotta, whole milk.

Infographic

Mixed nuts 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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
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 MagnesiumMagnesium +1981.8%
Contains more PotassiumPotassium +501.9%
Contains more IronIron +586.8%
Contains more CopperCopper +4219%
Contains more ZincZinc +189.7%
Contains more PhosphorusPhosphorus +188.6%
Contains less SodiumSodium -94%
Contains more ManganeseManganese +33900%
Contains more SeleniumSelenium +133.8%
Contains more CalciumCalcium +76.9%

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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
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 EVitamin E +7009.1%
Contains more Vitamin B1Vitamin B1 +1353.8%
Contains more Vitamin B3Vitamin B3 +7312.5%
Contains more Vitamin B5Vitamin B5 +435.2%
Contains more Vitamin B6Vitamin B6 +718.6%
Contains more Vitamin KVitamin K +418.2%
Contains more FolateFolate +591.7%
Contains more CholineCholine +197.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B2 ~0.195mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 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 +78%
Contains more FatsFats +315.6%
Contains more CarbsCarbs +592.4%
Contains more OtherOther +182.4%
Contains more WaterWater +3347.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 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 more Mono. FatMonounsaturated fat +685.4%
Contains more Poly. FatPolyunsaturated fat +3695.3%
~equal in Saturated fat ~8.295g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mixed nuts Ricotta DV% diff.
Copper 0.907mg 0.021mg 98%
Polyunsaturated fat 14.612g 0.385g 95%
Manganese 2.04mg 0.006mg 88%
Fats 53.95g 12.98g 63%
Monounsaturated fat 28.488g 3.627g 62%
Magnesium 229mg 11mg 52%
Vitamin E 7.82mg 0.11mg 51%
Vitamin B3 7.709mg 0.104mg 48%
Phosphorus 456mg 158mg 43%
Selenium 33.9µg 14.5µg 35%
Fiber 7g 0g 28%
Iron 2.61mg 0.38mg 28%
Vitamin B6 0.352mg 0.043mg 24%
Calories 607kcal 174kcal 22%
Zinc 3.36mg 1.16mg 20%
Vitamin B5 1.14mg 0.213mg 19%
Folate 83µg 12µg 18%
Protein 20.04g 11.26g 18%
Cholesterol 0mg 51mg 17%
Potassium 632mg 105mg 16%
Vitamin B1 0.189mg 0.013mg 15%
Vitamin B12 0µg 0.34µg 14%
Vitamin A 0µg 120µg 13%
Calcium 117mg 207mg 9%
Choline 52mg 17.5mg 6%
Carbs 21.05g 3.04g 6%
Vitamin K 5.7µg 1.1µg 4%
Sodium 5mg 84mg 3%
Saturated fat 8.711g 8.295g 2%
Starch 4.2g 2%
Vitamin D 0IU 10IU 1%
Vitamin D 0µg 0.2µg 1%
Vitamin C 0.5mg 0mg 1%
Net carbs 14.05g 3.04g N/A
Sugar 4.15g 0.27g N/A
Vitamin B2 0.196mg 0.195mg 0%
Trans fat 0.055g N/A
Tryptophan 0.22mg 0.125mg 0%
Threonine 0.703mg 0.517mg 0%
Isoleucine 0.826mg 0.589mg 0%
Leucine 1.656mg 1.221mg 0%
Lysine 0.782mg 1.338mg 0%
Methionine 0.283mg 0.281mg 0%
Phenylalanine 1.182mg 0.556mg 0%
Valine 1.001mg 0.692mg 0%
Histidine 0.572mg 0.459mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mixed nuts 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
50%
Mixed nuts
14%
Ricotta
Minerals Daily Need Coverage Score
139%
Mixed nuts
29%
Ricotta

Comparison summary

Which food is lower in Sugar?
Ricotta
Ricotta is lower in Sugar (difference - 3.88g)
Which food is lower in Saturated fat?
Ricotta
Ricotta is lower in Saturated fat (difference - 0.416g)
Which food is cheaper?
Ricotta
Ricotta is cheaper (difference - $1)
Which food is lower in Cholesterol?
Mixed nuts
Mixed nuts is lower in Cholesterol (difference - 51mg)
Which food contains less Sodium?
Mixed nuts
Mixed nuts contains less Sodium (difference - 79mg)
Which food is lower in glycemic index?
Mixed nuts
Mixed nuts is lower in glycemic index (difference - 3)
Which food is richer in minerals?
Mixed nuts
Mixed nuts is relatively richer in minerals
Which food is richer in vitamins?
Mixed nuts
Mixed nuts is relatively richer in vitamins

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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.