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Potato vs. Ricotta — In-Depth Nutrition Comparison

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How are potatoes and ricotta different?

  • Potatoes are richer in vitamin C, vitamin B6, and copper, while ricotta is higher in selenium, calcium, phosphorus, vitamin B12, and vitamin B2.
  • Ricotta covers your daily need for saturated fat, 41% more than potatoes.
  • Potatoes are lower in saturated fat.
  • Potatoes have a higher glycemic index (86) than ricotta (27).

Potatoes, flesh and skin, raw and Cheese, ricotta, whole milk types were used in this article.

Infographic

Potato 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.
Potato
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
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 +109.1%
Contains more PotassiumPotassium +304.8%
Contains more IronIron +113.2%
Contains more CopperCopper +423.8%
Contains less SodiumSodium -92.9%
Contains more ManganeseManganese +3233.3%
Contains more CalciumCalcium +1625%
Contains more ZincZinc +286.7%
Contains more PhosphorusPhosphorus +177.2%
Contains more SeleniumSelenium +3525%

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.
Potato
7
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 66% 0% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
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 B1Vitamin B1 +523.1%
Contains more Vitamin B3Vitamin B3 +920.2%
Contains more Vitamin B5Vitamin B5 +38.5%
Contains more Vitamin B6Vitamin B6 +593%
Contains more Vitamin KVitamin K +81.8%
Contains more FolateFolate +25%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1000%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +509.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +44.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
3
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 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 +475.3%
Contains more ProteinProtein +449.3%
Contains more FatsFats +14322.2%
~equal in Water ~71.7g
~equal in Other ~1.02g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 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 -99.7%
Contains more Mono. FatMonounsaturated fat +181250%
Contains more Poly. FatPolyunsaturated fat +816.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Potato Ricotta DV% diff.
Saturated fat 0.025g 8.295g 38%
Selenium 0.4µg 14.5µg 26%
Vitamin C 19.7mg 0mg 22%
Vitamin B6 0.298mg 0.043mg 20%
Fats 0.09g 12.98g 20%
Calcium 12mg 207mg 20%
Protein 2.05g 11.26g 18%
Cholesterol 0mg 51mg 17%
Vitamin B12 0µg 0.34µg 14%
Phosphorus 57mg 158mg 14%
Vitamin B2 0.032mg 0.195mg 13%
Vitamin A 0µg 120µg 13%
Copper 0.11mg 0.021mg 10%
Monounsaturated fat 0.002g 3.627g 9%
Potassium 425mg 105mg 9%
Manganese 0.2mg 0.006mg 8%
Fiber 2.1g 0g 8%
Zinc 0.3mg 1.16mg 8%
Vitamin B3 1.061mg 0.104mg 6%
Starch 15.29g 6%
Vitamin B1 0.081mg 0.013mg 6%
Calories 77kcal 174kcal 5%
Iron 0.81mg 0.38mg 5%
Carbs 17.49g 3.04g 5%
Sodium 6mg 84mg 3%
Magnesium 23mg 11mg 3%
Polyunsaturated fat 0.042g 0.385g 2%
Vitamin B5 0.295mg 0.213mg 2%
Vitamin D 0µg 0.2µg 1%
Vitamin E 0.01mg 0.11mg 1%
Vitamin D 0IU 10IU 1%
Vitamin K 2µg 1.1µg 1%
Folate 15µg 12µg 1%
Choline 12.1mg 17.5mg 1%
Net carbs 15.39g 3.04g N/A
Sugar 0.82g 0.27g N/A
Tryptophan 0.021mg 0.125mg 0%
Threonine 0.067mg 0.517mg 0%
Isoleucine 0.066mg 0.589mg 0%
Leucine 0.098mg 1.221mg 0%
Lysine 0.107mg 1.338mg 0%
Methionine 0.032mg 0.281mg 0%
Phenylalanine 0.081mg 0.556mg 0%
Valine 0.103mg 0.692mg 0%
Histidine 0.035mg 0.459mg 0%
Fructose 0.26g 0%

Which food is preferable for your diet?

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

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
17%
Potato
14%
Ricotta
Minerals Daily Need Coverage Score
19%
Potato
29%
Ricotta

Comparison summary

Which food is lower in Sugar?
Ricotta
Ricotta is lower in Sugar (difference - 0.55g)
Which food is lower in glycemic index?
Ricotta
Ricotta is lower in glycemic index (difference - 59)
Which food is lower in Cholesterol?
Potato
Potato is lower in Cholesterol (difference - 51mg)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 78mg)
Which food is lower in Saturated fat?
Potato
Potato is lower in Saturated fat (difference - 8.27g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $1.8)
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.
Which food is richer in vitamins?
?
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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.