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  6. Ricotta vs. Brussels sprouts

Ricotta vs. Brussels sprouts — In-Depth Nutrition Comparison

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The main differences between ricotta and Brussels sprouts

  • Ricotta is richer in selenium, calcium, and vitamin B12, yet Brussels sprouts are richer in vitamin K, vitamin C, fiber, manganese, and vitamin B6.
  • Daily need coverage for vitamin K for Brussels sprouts is 147% higher.

Food types used in this article are Cheese, ricotta, whole milk and Brussels sprouts, raw.

Infographic

Ricotta vs Brussels sprouts 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 16% 13% 34% 53% 23% 11% 30% 3.3% 44% 8.7%
Contains more CalciumCalcium +392.9%
Contains more ZincZinc +176.2%
Contains more PhosphorusPhosphorus +129%
Contains more SeleniumSelenium +806.3%
Contains more MagnesiumMagnesium +109.1%
Contains more PotassiumPotassium +270.5%
Contains more IronIron +268.4%
Contains more CopperCopper +233.3%
Contains less SodiumSodium -70.2%
Contains more ManganeseManganese +5516.7%

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% 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 283% 13% 18% 0% 35% 21% 14% 19% 51% 0% 443% 46% 10%
Contains more Vitamin AVitamin A +215.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +116.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +700%
Contains more Vitamin B1Vitamin B1 +969.2%
Contains more Vitamin B3Vitamin B3 +616.3%
Contains more Vitamin B5Vitamin B5 +45.1%
Contains more Vitamin B6Vitamin B6 +409.3%
Contains more Vitamin KVitamin K +15990.9%
Contains more FolateFolate +408.3%
~equal in Choline ~19.1mg

All nutrients comparison - raw data values

Nutrient Ricotta Brussels sprouts DV% diff.
Polyunsaturated fat 0.385g 153g 1017%
Vitamin K 1.1µg 177µg 147%
Vitamin C 0mg 85mg 94%
Saturated fat 8.295g 0.062g 37%
Selenium 14.5µg 1.6µg 23%
Fats 12.98g 0.3g 20%
Calcium 207mg 42mg 17%
Cholesterol 51mg 0mg 17%
Protein 11.26g 3.38g 16%
Fiber 0g 3.8g 15%
Manganese 0.006mg 0.337mg 14%
Vitamin B12 0.34µg 0µg 14%
Vitamin B6 0.043mg 0.219mg 14%
Iron 0.38mg 1.4mg 13%
Phosphorus 158mg 69mg 13%
Folate 12µg 61µg 12%
Vitamin B1 0.013mg 0.139mg 11%
Monounsaturated fat 3.627g 0.023g 9%
Vitamin A 120µg 38µg 9%
Vitamin B2 0.195mg 0.09mg 8%
Potassium 105mg 389mg 8%
Calories 174kcal 43kcal 7%
Zinc 1.16mg 0.42mg 7%
Copper 0.021mg 0.07mg 5%
Vitamin E 0.11mg 0.88mg 5%
Vitamin B3 0.104mg 0.745mg 4%
Sodium 84mg 25mg 3%
Magnesium 11mg 23mg 3%
Carbs 3.04g 8.95g 2%
Vitamin B5 0.213mg 0.309mg 2%
Vitamin D 10IU 0IU 1%
Vitamin D 0.2µg 0µg 1%
Fructose 0.93g 1%
Net carbs 3.04g 5.15g N/A
Sugar 0.27g 2.2g N/A
Choline 17.5mg 19.1mg 0%
Tryptophan 0.125mg 0.037mg 0%
Threonine 0.517mg 0.12mg 0%
Isoleucine 0.589mg 0.132mg 0%
Leucine 1.221mg 0.152mg 0%
Lysine 1.338mg 0.154mg 0%
Methionine 0.281mg 0.032mg 0%
Phenylalanine 0.556mg 0.098mg 0%
Valine 0.692mg 0.155mg 0%
Histidine 0.459mg 0.076mg 0%

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
3% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 g
Contains more ProteinProtein +233.1%
Contains more FatsFats +4226.7%
Contains more CarbsCarbs +194.4%
Contains more WaterWater +19.9%
Contains more OtherOther +34.3%

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
100%
Saturated fat: Sat. Fat 0.062 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 153 g
Contains more Mono. FatMonounsaturated fat +15669.6%
Contains less Sat. FatSaturated fat -99.3%
Contains more Poly. FatPolyunsaturated fat +39640.3%

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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. Ricotta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170851/nutrients
  2. Brussels sprouts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/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.