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  6. Ricotta vs. Buckwheat

Ricotta vs. Buckwheat — In-Depth Nutrition Comparison

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What are the main differences between Ricotta and Buckwheat?

  • Ricotta is richer in Selenium, Calcium, Vitamin B12, Vitamin A RAE, Phosphorus, and Vitamin B2, yet Buckwheat is richer in Manganese, and Copper.
  • Ricotta's daily need coverage for Saturated Fat is 41% higher.

We used Cheese, ricotta, whole milk and Buckwheat groats, roasted, cooked types in this comparison.

Infographic

Ricotta vs Buckwheat 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.
Ricotta
Ricotta
5
:
5
Buckwheat
Buckwheat
Contains more Calcium +2857.1%
Contains more Phosphorus +125.7%
Contains more Potassium +19.3%
Contains more Zinc +90.2%
Contains more Selenium +559.1%
Contains more Iron +110.5%
Contains more Magnesium +363.6%
Contains less Sodium -95.2%
Contains more Copper +595.2%
Contains more Manganese +6616.7%
Ricotta
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 63% 15% 8% 68% 10% 11% 32% 7% 1% 80%
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Contains more Calcium +2857.1%
Contains more Phosphorus +125.7%
Contains more Potassium +19.3%
Contains more Zinc +90.2%
Contains more Selenium +559.1%
Contains more Iron +110.5%
Contains more Magnesium +363.6%
Contains less Sodium -95.2%
Contains more Copper +595.2%
Contains more Manganese +6616.7%

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.
Ricotta
Ricotta
5
:
6
Buckwheat
Buckwheat
Contains more Vitamin A +∞%
Contains more Vitamin E +22.2%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +400%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +207.7%
Contains more Vitamin B3 +803.8%
Contains more Vitamin B5 +68.5%
Contains more Vitamin B6 +79.1%
Contains more Folate +16.7%
Contains more Vitamin K +72.7%
Ricotta
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 3% 6% 0% 4% 45% 2% 13% 10% 9% 43% 3%
Buckwheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
Contains more Vitamin A +∞%
Contains more Vitamin E +22.2%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +400%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +207.7%
Contains more Vitamin B3 +803.8%
Contains more Vitamin B5 +68.5%
Contains more Vitamin B6 +79.1%
Contains more Folate +16.7%
Contains more Vitamin K +72.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ricotta
Ricotta
3
:
2
Buckwheat
Buckwheat
Contains more Protein +233.1%
Contains more Fats +1993.5%
Contains more Other +137.2%
Contains more Carbs +555.9%
Equal in Water - 75.63
Ricotta
11% 13% 3% 72%
Protein: 11.26 g
Fats: 12.98 g
Carbs: 3.04 g
Water: 71.7 g
Other: 1.02 g
Buckwheat
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Contains more Protein +233.1%
Contains more Fats +1993.5%
Contains more Other +137.2%
Contains more Carbs +555.9%
Equal in Water - 75.63

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ricotta
Ricotta
2
:
1
Buckwheat
Buckwheat
Contains more Monounsaturated Fat +1829.3%
Contains more Polyunsaturated fat +104.8%
Contains less Saturated Fat -98.4%
Ricotta
67% 29% 3%
Saturated Fat: 8.295 g
Monounsaturated Fat: 3.627 g
Polyunsaturated fat: 0.385 g
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Contains more Monounsaturated Fat +1829.3%
Contains more Polyunsaturated fat +104.8%
Contains less Saturated Fat -98.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ricotta Buckwheat Opinion
Net carbs 3.04g 17.24g Buckwheat
Protein 11.26g 3.38g Ricotta
Fats 12.98g 0.62g Ricotta
Carbs 3.04g 19.94g Buckwheat
Calories 174kcal 92kcal Ricotta
Fructose 0.1g Buckwheat
Sugar 0.27g 0.9g Ricotta
Fiber 0g 2.7g Buckwheat
Calcium 207mg 7mg Ricotta
Iron 0.38mg 0.8mg Buckwheat
Magnesium 11mg 51mg Buckwheat
Phosphorus 158mg 70mg Ricotta
Potassium 105mg 88mg Ricotta
Sodium 84mg 4mg Buckwheat
Zinc 1.16mg 0.61mg Ricotta
Copper 0.021mg 0.146mg Buckwheat
Manganese 0.006mg 0.403mg Buckwheat
Selenium 14.5µg 2.2µg Ricotta
Vitamin A 445IU 0IU Ricotta
Vitamin A RAE 120µg 0µg Ricotta
Vitamin E 0.11mg 0.09mg Ricotta
Vitamin D 10IU 0IU Ricotta
Vitamin D 0.2µg 0µg Ricotta
Vitamin B1 0.013mg 0.04mg Buckwheat
Vitamin B2 0.195mg 0.039mg Ricotta
Vitamin B3 0.104mg 0.94mg Buckwheat
Vitamin B5 0.213mg 0.359mg Buckwheat
Vitamin B6 0.043mg 0.077mg Buckwheat
Folate 12µg 14µg Buckwheat
Vitamin B12 0.34µg 0µg Ricotta
Vitamin K 1.1µg 1.9µg Buckwheat
Tryptophan 0.125mg 0.049mg Ricotta
Threonine 0.517mg 0.129mg Ricotta
Isoleucine 0.589mg 0.127mg Ricotta
Leucine 1.221mg 0.212mg Ricotta
Lysine 1.338mg 0.172mg Ricotta
Methionine 0.281mg 0.044mg Ricotta
Phenylalanine 0.556mg 0.133mg Ricotta
Valine 0.692mg 0.173mg Ricotta
Histidine 0.459mg 0.079mg Ricotta
Cholesterol 51mg 0mg Buckwheat
Saturated Fat 8.295g 0.134g Buckwheat
Monounsaturated Fat 3.627g 0.188g Ricotta
Polyunsaturated fat 0.385g 0.188g Ricotta

Which food is preferable for your diet?

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

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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
8%
Buckwheat
Minerals Daily Need Coverage Score
29%
Ricotta
24%
Buckwheat

Comparison summary

Which food is lower in Sugar?
Ricotta
Ricotta is lower in Sugar (difference - 0.63g)
Which food is lower in glycemic index?
Ricotta
Ricotta is lower in glycemic index (difference - 24)
Which food is cheaper?
Ricotta
Ricotta is cheaper (difference - $0.4)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 80mg)
Which food is lower in Cholesterol?
Buckwheat
Buckwheat is lower in Cholesterol (difference - 51mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 8.161g)
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. Ricotta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170851/nutrients
  2. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.