Olive vs. Ricotta — In-Depth Nutrition Comparison
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How are olive and ricotta different?
- Olive is higher in iron, copper, and fiber; however, ricotta is richer in selenium, phosphorus, vitamin B2, and vitamin B12.
- Daily need coverage for iron for olive is 37% higher.
- Ricotta has less sodium.
Olives, ripe, canned (small-extra large) and Cheese, ricotta, whole milk are the varieties used in this article.
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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 IronIron | +768.4% |
| Contains more CopperCopper | +1095.2% |
| Contains more ManganeseManganese | +233.3% |
| Contains more MagnesiumMagnesium | +175% |
| Contains more CalciumCalcium | +135.2% |
| Contains more PotassiumPotassium | +1212.5% |
| Contains more ZincZinc | +427.3% |
| Contains more PhosphorusPhosphorus | +5166.7% |
| Contains less SodiumSodium | -88.6% |
| Contains more SeleniumSelenium | +1511.1% |
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 CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +1400% |
| Contains more Vitamin KVitamin K | +27.3% |
| Contains more Vitamin AVitamin A | +500% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +333.3% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +181.1% |
| Contains more Vitamin B5Vitamin B5 | +1320% |
| Contains more Vitamin B6Vitamin B6 | +377.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +69.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 3.3mg | 0.38mg | 37% |
| Saturated fat | 1.415g | 8.295g | 31% |
| Sodium | 735mg | 84mg | 28% |
| Copper | 0.251mg | 0.021mg | 26% |
| Selenium | 0.9µg | 14.5µg | 25% |
| Phosphorus | 3mg | 158mg | 22% |
| Protein | 0.84g | 11.26g | 21% |
| Cholesterol | 0mg | 51mg | 17% |
| Vitamin B2 | 0mg | 0.195mg | 15% |
| Vitamin B12 | 0µg | 0.34µg | 14% |
| Fiber | 3.2g | 0g | 13% |
| Calcium | 88mg | 207mg | 12% |
| Monounsaturated fat | 7.888g | 3.627g | 11% |
| Vitamin A | 20µg | 120µg | 11% |
| Vitamin E | 1.65mg | 0.11mg | 10% |
| Zinc | 0.22mg | 1.16mg | 9% |
| Vitamin B5 | 0.015mg | 0.213mg | 4% |
| Polyunsaturated fat | 0.911g | 0.385g | 4% |
| Fats | 10.68g | 12.98g | 4% |
| Folate | 0µg | 12µg | 3% |
| Vitamin B6 | 0.009mg | 0.043mg | 3% |
| Calories | 115kcal | 174kcal | 3% |
| Potassium | 8mg | 105mg | 3% |
| Magnesium | 4mg | 11mg | 2% |
| Manganese | 0.02mg | 0.006mg | 1% |
| Choline | 10.3mg | 17.5mg | 1% |
| Vitamin D | 0µg | 0.2µg | 1% |
| Vitamin C | 0.9mg | 0mg | 1% |
| Vitamin B1 | 0.003mg | 0.013mg | 1% |
| Carbs | 6.26g | 3.04g | 1% |
| Vitamin D | 0IU | 10IU | 1% |
| Net carbs | 3.06g | 3.04g | N/A |
| Sugar | 0g | 0.27g | N/A |
| Vitamin B3 | 0.037mg | 0.104mg | 0% |
| Vitamin K | 1.4µg | 1.1µg | 0% |
| Tryptophan | 0.125mg | 0% | |
| Threonine | 0.026mg | 0.517mg | 0% |
| Isoleucine | 0.031mg | 0.589mg | 0% |
| Leucine | 0.05mg | 1.221mg | 0% |
| Lysine | 0.032mg | 1.338mg | 0% |
| Methionine | 0.012mg | 0.281mg | 0% |
| Phenylalanine | 0.029mg | 0.556mg | 0% |
| Valine | 0.038mg | 0.692mg | 0% |
| Histidine | 0.023mg | 0.459mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +105.9% |
| Contains more WaterWater | +11.6% |
| Contains more OtherOther | +118.6% |
| Contains more ProteinProtein | +1240.5% |
| Contains more FatsFats | +21.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -82.9% |
| Contains more Mono. FatMonounsaturated fat | +117.5% |
| Contains more Poly. FatPolyunsaturated fat | +136.6% |
