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  6. Brown rice vs. Ricotta

Brown rice vs. Ricotta — In-Depth Nutrition Comparison

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Summary of differences between brown rice and ricotta

  • Brown rice has more manganese, vitamin B3, vitamin B1, and copper; however, ricotta is higher in calcium, selenium, vitamin B1,2 and vitamin B2.
  • Brown rice covers your daily need for manganese, 42% more than ricotta.
  • Brown rice has 25 times more vitamin B3 than ricotta. While brown rice has 2.561mg of vitamin B3, ricotta has only 0.104mg.
  • Brown rice has less saturated fat.
  • The glycemic index of brown rice is higher.

These are the specific foods used in this comparison Rice, brown, long-grain, cooked and Cheese, ricotta, whole milk.

Infographic

Brown rice 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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
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 +254.5%
Contains more IronIron +47.4%
Contains more CopperCopper +404.8%
Contains less SodiumSodium -95.2%
Contains more ManganeseManganese +16133.3%
Contains more CalciumCalcium +6800%
Contains more PotassiumPotassium +22.1%
Contains more ZincZinc +63.4%
Contains more PhosphorusPhosphorus +53.4%
Contains more SeleniumSelenium +150%

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 0% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
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 EVitamin E +54.5%
Contains more Vitamin B1Vitamin B1 +1269.2%
Contains more Vitamin B3Vitamin B3 +2362.5%
Contains more Vitamin B5Vitamin B5 +78.4%
Contains more Vitamin B6Vitamin B6 +186%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +182.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +450%
Contains more FolateFolate +33.3%
Contains more CholineCholine +90.2%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Brown rice Ricotta DV% diff.
Manganese 0.974mg 0.006mg 42%
Saturated fat 0.26g 8.295g 37%
Calcium 3mg 207mg 20%
Fats 0.97g 12.98g 18%
Protein 2.74g 11.26g 17%
Cholesterol 0mg 51mg 17%
Selenium 5.8µg 14.5µg 16%
Vitamin B3 2.561mg 0.104mg 15%
Vitamin B1 0.178mg 0.013mg 14%
Vitamin B12 0µg 0.34µg 14%
Vitamin A 0µg 120µg 13%
Starch 24.79g 10%
Vitamin B2 0.069mg 0.195mg 10%
Copper 0.106mg 0.021mg 9%
Phosphorus 103mg 158mg 8%
Carbs 25.58g 3.04g 8%
Monounsaturated fat 0.369g 3.627g 8%
Magnesium 39mg 11mg 7%
Vitamin B6 0.123mg 0.043mg 6%
Fiber 1.6g 0g 6%
Zinc 0.71mg 1.16mg 4%
Vitamin B5 0.38mg 0.213mg 3%
Calories 123kcal 174kcal 3%
Sodium 4mg 84mg 3%
Iron 0.56mg 0.38mg 2%
Choline 9.2mg 17.5mg 2%
Vitamin D 0µg 0.2µg 1%
Potassium 86mg 105mg 1%
Vitamin K 0.2µg 1.1µg 1%
Folate 9µg 12µg 1%
Vitamin D 0IU 10IU 1%
Net carbs 23.98g 3.04g N/A
Sugar 0.24g 0.27g N/A
Vitamin E 0.17mg 0.11mg 0%
Polyunsaturated fat 0.366g 0.385g 0%
Tryptophan 0.033mg 0.125mg 0%
Threonine 0.095mg 0.517mg 0%
Isoleucine 0.109mg 0.589mg 0%
Leucine 0.214mg 1.221mg 0%
Lysine 0.099mg 1.338mg 0%
Methionine 0.058mg 0.281mg 0%
Phenylalanine 0.133mg 0.556mg 0%
Valine 0.151mg 0.692mg 0%
Histidine 0.066mg 0.459mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 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 +741.4%
Contains more ProteinProtein +310.9%
Contains more FatsFats +1238.1%
Contains more OtherOther +131.8%
~equal in Water ~71.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 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 -96.9%
Contains more Mono. FatMonounsaturated fat +882.9%
~equal in Polyunsaturated fat ~0.385g

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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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.