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  6. Ricotta vs. Coconut

Ricotta vs. Coconut — In-Depth Nutrition Comparison

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Significant differences between Ricotta and Coconut

  • Ricotta has more Calcium, Vitamin B12, Vitamin B2, and Vitamin A RAE, however, Coconut is richer in Manganese, Copper, Fiber, and Iron.
  • Coconut covers your daily Saturated Fat needs 107% more than Ricotta.

Specific food types used in this comparison are Cheese, ricotta, whole milk and Nuts, coconut meat, raw.

Infographic

Ricotta vs Coconut 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
4
:
6
Coconut
Coconut
Contains more Calcium +1378.6%
Contains more Phosphorus +39.8%
Contains more Selenium +43.6%
Contains more Iron +539.5%
Contains more Magnesium +190.9%
Contains more Potassium +239%
Contains less Sodium -76.2%
Contains more Copper +1971.4%
Contains more Manganese +24900%
Equal in Zinc - 1.1
Ricotta
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 63% 15% 8% 68% 10% 11% 32% 7% 1% 80%
Coconut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
Contains more Calcium +1378.6%
Contains more Phosphorus +39.8%
Contains more Selenium +43.6%
Contains more Iron +539.5%
Contains more Magnesium +190.9%
Contains more Potassium +239%
Contains less Sodium -76.2%
Contains more Copper +1971.4%
Contains more Manganese +24900%
Equal in Zinc - 1.1

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
:
7
Coconut
Coconut
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +875%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +450%
Contains more Vitamin E +118.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +407.7%
Contains more Vitamin B3 +419.2%
Contains more Vitamin B5 +40.8%
Contains more Vitamin B6 +25.6%
Contains more Folate +116.7%
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%
Coconut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 11% 17% 5% 11% 18% 13% 20% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +875%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +450%
Contains more Vitamin E +118.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +407.7%
Contains more Vitamin B3 +419.2%
Contains more Vitamin B5 +40.8%
Contains more Vitamin B6 +25.6%
Contains more Folate +116.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ricotta
Ricotta
3
:
2
Coconut
Coconut
Contains more Protein +238.1%
Contains more Water +52.6%
Contains more Fats +158%
Contains more Carbs +401%
Equal in Other - 0.96
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
Coconut
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Contains more Protein +238.1%
Contains more Water +52.6%
Contains more Fats +158%
Contains more Carbs +401%
Equal in Other - 0.96

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ricotta
Ricotta
3
:
0
Coconut
Coconut
Contains less Saturated Fat -72.1%
Contains more Monounsaturated Fat +154.5%
Equal in Polyunsaturated fat - 0.366
Ricotta
67% 29% 3%
Saturated Fat: 8.295 g
Monounsaturated Fat: 3.627 g
Polyunsaturated fat: 0.385 g
Coconut
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 g
Contains less Saturated Fat -72.1%
Contains more Monounsaturated Fat +154.5%
Equal in Polyunsaturated fat - 0.366

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ricotta Coconut Opinion
Net carbs 3.04g 6.23g Coconut
Protein 11.26g 3.33g Ricotta
Fats 12.98g 33.49g Coconut
Carbs 3.04g 15.23g Coconut
Calories 174kcal 354kcal Coconut
Sugar 0.27g 6.23g Ricotta
Fiber 0g 9g Coconut
Calcium 207mg 14mg Ricotta
Iron 0.38mg 2.43mg Coconut
Magnesium 11mg 32mg Coconut
Phosphorus 158mg 113mg Ricotta
Potassium 105mg 356mg Coconut
Sodium 84mg 20mg Coconut
Zinc 1.16mg 1.1mg Ricotta
Copper 0.021mg 0.435mg Coconut
Manganese 0.006mg 1.5mg Coconut
Selenium 14.5µg 10.1µg Ricotta
Vitamin A 445IU 0IU Ricotta
Vitamin A RAE 120µg 0µg Ricotta
Vitamin E 0.11mg 0.24mg Coconut
Vitamin D 10IU 0IU Ricotta
Vitamin D 0.2µg 0µg Ricotta
Vitamin C 0mg 3.3mg Coconut
Vitamin B1 0.013mg 0.066mg Coconut
Vitamin B2 0.195mg 0.02mg Ricotta
Vitamin B3 0.104mg 0.54mg Coconut
Vitamin B5 0.213mg 0.3mg Coconut
Vitamin B6 0.043mg 0.054mg Coconut
Folate 12µg 26µg Coconut
Vitamin B12 0.34µg 0µg Ricotta
Vitamin K 1.1µg 0.2µg Ricotta
Tryptophan 0.125mg 0.039mg Ricotta
Threonine 0.517mg 0.121mg Ricotta
Isoleucine 0.589mg 0.131mg Ricotta
Leucine 1.221mg 0.247mg Ricotta
Lysine 1.338mg 0.147mg Ricotta
Methionine 0.281mg 0.062mg Ricotta
Phenylalanine 0.556mg 0.169mg Ricotta
Valine 0.692mg 0.202mg Ricotta
Histidine 0.459mg 0.077mg Ricotta
Cholesterol 51mg 0mg Coconut
Saturated Fat 8.295g 29.698g Ricotta
Monounsaturated Fat 3.627g 1.425g Ricotta
Polyunsaturated fat 0.385g 0.366g Ricotta

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ricotta Coconut
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%
Coconut
Minerals Daily Need Coverage Score
29%
Ricotta
63%
Coconut

Comparison summary

Which food is lower in Sugar?
Ricotta
Ricotta is lower in Sugar (difference - 5.96g)
Which food is lower in Saturated Fat?
Ricotta
Ricotta is lower in Saturated Fat (difference - 21.403g)
Which food is lower in glycemic index?
Ricotta
Ricotta is lower in glycemic index (difference - 32)
Which food is cheaper?
Ricotta
Ricotta is cheaper (difference - $0.6)
Which food contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 64mg)
Which food is lower in Cholesterol?
Coconut
Coconut is lower in Cholesterol (difference - 51mg)
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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.