Quinoa vs. Ricotta — In-Depth Nutrition Comparison
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Summary of differences between quinoa and ricotta
- Quinoa has more manganese, copper, iron, magnesium, and fiber; however, ricotta is higher in selenium, calcium, and vitamin B12.
- Ricotta covers your daily need for saturated fat, 40% more than quinoa.
- Quinoa has less saturated fat.
- The glycemic index of quinoa is higher.
These are the specific foods used in this comparison Quinoa, cooked and Cheese, ricotta, whole milk.
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.
| Contains more MagnesiumMagnesium | +481.8% |
| Contains more PotassiumPotassium | +63.8% |
| Contains more IronIron | +292.1% |
| Contains more CopperCopper | +814.3% |
| Contains less SodiumSodium | -91.7% |
| Contains more ManganeseManganese | +10416.7% |
| Contains more CalciumCalcium | +1117.6% |
| Contains more SeleniumSelenium | +417.9% |
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.
| Contains more Vitamin EVitamin E | +472.7% |
| Contains more Vitamin B1Vitamin B1 | +723.1% |
| Contains more Vitamin B3Vitamin B3 | +296.2% |
| Contains more Vitamin B6Vitamin B6 | +186% |
| Contains more FolateFolate | +250% |
| Contains more CholineCholine | +31.4% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +77.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 0.231g | 8.295g | 37% |
| Manganese | 0.631mg | 0.006mg | 27% |
| Selenium | 2.8µg | 14.5µg | 21% |
| Copper | 0.192mg | 0.021mg | 19% |
| Calcium | 17mg | 207mg | 19% |
| Cholesterol | 0mg | 51mg | 17% |
| Fats | 1.92g | 12.98g | 17% |
| Vitamin B12 | 0µg | 0.34µg | 14% |
| Iron | 1.49mg | 0.38mg | 14% |
| Protein | 4.4g | 11.26g | 14% |
| Magnesium | 64mg | 11mg | 13% |
| Vitamin A | 0µg | 120µg | 13% |
| Fiber | 2.8g | 0g | 11% |
| Vitamin B1 | 0.107mg | 0.013mg | 8% |
| Folate | 42µg | 12µg | 8% |
| Monounsaturated fat | 0.528g | 3.627g | 8% |
| Starch | 17.63g | 7% | |
| Vitamin B2 | 0.11mg | 0.195mg | 7% |
| Vitamin B6 | 0.123mg | 0.043mg | 6% |
| Carbs | 21.3g | 3.04g | 6% |
| Polyunsaturated fat | 1.078g | 0.385g | 5% |
| Vitamin B5 | 0.213mg | 4% | |
| Calories | 120kcal | 174kcal | 3% |
| Sodium | 7mg | 84mg | 3% |
| Vitamin E | 0.63mg | 0.11mg | 3% |
| Vitamin B3 | 0.412mg | 0.104mg | 2% |
| Potassium | 172mg | 105mg | 2% |
| Vitamin D | 0µg | 0.2µg | 1% |
| Vitamin D | 0IU | 10IU | 1% |
| Phosphorus | 152mg | 158mg | 1% |
| Zinc | 1.09mg | 1.16mg | 1% |
| Vitamin K | 0µg | 1.1µg | 1% |
| Choline | 23mg | 17.5mg | 1% |
| Net carbs | 18.5g | 3.04g | N/A |
| Sugar | 0.87g | 0.27g | N/A |
| Tryptophan | 0.052mg | 0.125mg | 0% |
| Threonine | 0.131mg | 0.517mg | 0% |
| Isoleucine | 0.157mg | 0.589mg | 0% |
| Leucine | 0.261mg | 1.221mg | 0% |
| Lysine | 0.239mg | 1.338mg | 0% |
| Methionine | 0.096mg | 0.281mg | 0% |
| Phenylalanine | 0.185mg | 0.556mg | 0% |
| Valine | 0.185mg | 0.692mg | 0% |
| Histidine | 0.127mg | 0.459mg | 0% |
| Omega-3 - DHA | 0.015g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +600.7% |
| Contains more ProteinProtein | +155.9% |
| Contains more FatsFats | +576% |
| Contains more OtherOther | +32.5% |
~equal in
Water
~71.7g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -97.2% |
| Contains more Poly. FatPolyunsaturated fat | +180% |
| Contains more Mono. FatMonounsaturated fat | +586.9% |
