Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Ricotta vs. Avocado oil — In-Depth Nutrition Comparison

Compare

What are the differences between ricotta and avocado oil?

  • Ricotta is richer than avocado oil in selenium, phosphorus, calcium, vitamin B2, vitamin B12, zinc, and vitamin A.
  • Ricotta's daily need coverage for selenium is 26% more.
  • The amount of saturated fat in ricotta is lower.
  • The glycemic index of avocado oil is lower.

We used Cheese, ricotta, whole milk and Oil, avocado types in this article.

Infographic

Ricotta vs Avocado oil 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 7.9% 62% 9.3% 14% 7% 32% 68% 11% 0.78% 79%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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.
Ricotta
12
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%
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% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 13% 3% 72%
Protein: 11.26 g
Fats: 12.98 g
Carbs: 3.04 g
Water: 71.7 g
Other: 1.02 g
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +670.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 29% 3%
Saturated fat: Sat. Fat 8.295 g
Monounsaturated fat: Mono. Fat 3.627 g
Polyunsaturated fat: Poly. Fat 0.385 g
12% 74% 14%
Saturated fat: Sat. Fat 11.56 g
Monounsaturated fat: Mono. Fat 70.554 g
Polyunsaturated fat: Poly. Fat 13.486 g
Contains less Sat. FatSaturated fat -28.2%
Contains more Mono. FatMonounsaturated fat +1845.2%
Contains more Poly. FatPolyunsaturated fat +3402.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ricotta Avocado oil DV% diff.
Monounsaturated fat 3.627g 70.554g 167%
Fats 12.98g 100g 134%
Polyunsaturated fat 0.385g 13.486g 87%
Calories 174kcal 884kcal 36%
Selenium 14.5µg 0µg 26%
Protein 11.26g 0g 23%
Phosphorus 158mg 0mg 23%
Calcium 207mg 0mg 21%
Cholesterol 51mg 17%
Vitamin B2 0.195mg 0mg 15%
Saturated fat 8.295g 11.56g 15%
Vitamin B12 0.34µg 0µg 14%
Vitamin A 120µg 0µg 13%
Zinc 1.16mg 0mg 11%
Iron 0.38mg 0mg 5%
Vitamin B5 0.213mg 0mg 4%
Sodium 84mg 0mg 4%
Vitamin B6 0.043mg 0mg 3%
Folate 12µg 0µg 3%
Choline 17.5mg 3%
Potassium 105mg 0mg 3%
Magnesium 11mg 0mg 3%
Copper 0.021mg 0mg 2%
Vitamin K 1.1µg 1%
Vitamin B1 0.013mg 0mg 1%
Vitamin B3 0.104mg 0mg 1%
Vitamin D 0.2µg 1%
Vitamin E 0.11mg 1%
Vitamin D 10IU 1%
Carbs 3.04g 0g 1%
Net carbs 3.04g 0g N/A
Sugar 0.27g N/A
Manganese 0.006mg 0mg 0%
Tryptophan 0.125mg 0%
Threonine 0.517mg 0%
Isoleucine 0.589mg 0%
Leucine 1.221mg 0%
Lysine 1.338mg 0%
Methionine 0.281mg 0%
Phenylalanine 0.556mg 0%
Valine 0.692mg 0%
Histidine 0.459mg 0%

Which food is preferable for your diet?

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

People also compare

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
14%
Ricotta
0%
Avocado oil
Minerals Daily Need Coverage Score
29%
Ricotta
0%
Avocado oil

Comparison summary

Which food is richer in minerals?
Ricotta
Ricotta is relatively richer in minerals
Which food is lower in Saturated fat?
Ricotta
Ricotta is lower in Saturated fat (difference - 3.265g)
Which food is richer in vitamins?
Ricotta
Ricotta is relatively richer in vitamins
Which food is lower in Cholesterol?
Avocado oil
Avocado oil is lower in Cholesterol (difference - 51mg)
Which food is lower in Sugar?
Avocado oil
Avocado oil is lower in Sugar (difference - 0.27g)
Which food contains less Sodium?
Avocado oil
Avocado oil contains less Sodium (difference - 84mg)
Which food is lower in glycemic index?
Avocado oil
Avocado oil is lower in glycemic index (difference - 27)
Which food is cheaper?
?
The foods are relatively equal in price ($2)

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. Ricotta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170851/nutrients
  2. Avocado oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173573/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.