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  6. Ricotta vs. Coconut milk

Ricotta vs. Coconut milk — In-Depth Nutrition Comparison

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Summary of differences between Ricotta and Coconut milk

  • Ricotta has more Calcium, Selenium, Vitamin B2, Vitamin B12, and Vitamin A RAE, however, Coconut milk is higher in Manganese, Copper, and Iron.
  • Coconut milk covers your daily need of Saturated Fat 64% more than Ricotta.

These are the specific foods used in this comparison Cheese, ricotta, whole milk and Nuts, coconut milk, raw (liquid expressed from grated meat and water).

Infographic

Ricotta vs Coconut milk 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 milk
Coconut milk
Contains more Calcium +1193.8%
Contains more Phosphorus +58%
Contains more Zinc +73.1%
Contains more Selenium +133.9%
Contains more Iron +331.6%
Contains more Magnesium +236.4%
Contains more Potassium +150.5%
Contains less Sodium -82.1%
Contains more Copper +1166.7%
Contains more Manganese +15166.7%
Ricotta
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 63% 15% 8% 68% 10% 11% 32% 7% 1% 80%
Coconut milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 62% 27% 43% 24% 2% 19% 89% 120% 34%
Contains more Calcium +1193.8%
Contains more Phosphorus +58%
Contains more Zinc +73.1%
Contains more Selenium +133.9%
Contains more Iron +331.6%
Contains more Magnesium +236.4%
Contains more Potassium +150.5%
Contains less Sodium -82.1%
Contains more Copper +1166.7%
Contains more Manganese +15166.7%

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
7
:
5
Coconut milk
Coconut milk
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B5 +16.4%
Contains more Vitamin B6 +30.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +1000%
Contains more Vitamin E +36.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +100%
Contains more Vitamin B3 +630.8%
Contains more Folate +33.3%
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 milk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 10% 7% 0% 15% 11% 8% 12% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B5 +16.4%
Contains more Vitamin B6 +30.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +1000%
Contains more Vitamin E +36.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +100%
Contains more Vitamin B3 +630.8%
Contains more Folate +33.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ricotta
Ricotta
3
:
2
Coconut milk
Coconut milk
Contains more Protein +391.7%
Contains more Other +43.7%
Contains more Fats +83.7%
Contains more Carbs +82.2%
Equal in Water - 67.62
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 milk
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
Contains more Protein +391.7%
Contains more Other +43.7%
Contains more Fats +83.7%
Contains more Carbs +82.2%
Equal in Water - 67.62

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ricotta
Ricotta
3
:
0
Coconut milk
Coconut milk
Contains less Saturated Fat -60.8%
Contains more Monounsaturated Fat +257.7%
Contains more Polyunsaturated fat +47.5%
Ricotta
67% 29% 3%
Saturated Fat: 8.295 g
Monounsaturated Fat: 3.627 g
Polyunsaturated fat: 0.385 g
Coconut milk
94% 5%
Saturated Fat: 21.14 g
Monounsaturated Fat: 1.014 g
Polyunsaturated fat: 0.261 g
Contains less Saturated Fat -60.8%
Contains more Monounsaturated Fat +257.7%
Contains more Polyunsaturated fat +47.5%

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 milk
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 milk Opinion
Net carbs 3.04g 3.34g Coconut milk
Protein 11.26g 2.29g Ricotta
Fats 12.98g 23.84g Coconut milk
Carbs 3.04g 5.54g Coconut milk
Calories 174kcal 230kcal Coconut milk
Sugar 0.27g 3.34g Ricotta
Fiber 0g 2.2g Coconut milk
Calcium 207mg 16mg Ricotta
Iron 0.38mg 1.64mg Coconut milk
Magnesium 11mg 37mg Coconut milk
Phosphorus 158mg 100mg Ricotta
Potassium 105mg 263mg Coconut milk
Sodium 84mg 15mg Coconut milk
Zinc 1.16mg 0.67mg Ricotta
Copper 0.021mg 0.266mg Coconut milk
Manganese 0.006mg 0.916mg Coconut milk
Selenium 14.5µg 6.2µg Ricotta
Vitamin A 445IU 0IU Ricotta
Vitamin A RAE 120µg 0µg Ricotta
Vitamin E 0.11mg 0.15mg Coconut milk
Vitamin D 10IU 0IU Ricotta
Vitamin D 0.2µg 0µg Ricotta
Vitamin C 0mg 2.8mg Coconut milk
Vitamin B1 0.013mg 0.026mg Coconut milk
Vitamin B2 0.195mg 0mg Ricotta
Vitamin B3 0.104mg 0.76mg Coconut milk
Vitamin B5 0.213mg 0.183mg Ricotta
Vitamin B6 0.043mg 0.033mg Ricotta
Folate 12µg 16µg Coconut milk
Vitamin B12 0.34µg 0µg Ricotta
Vitamin K 1.1µg 0.1µg Ricotta
Tryptophan 0.125mg 0.027mg Ricotta
Threonine 0.517mg 0.083mg Ricotta
Isoleucine 0.589mg 0.09mg Ricotta
Leucine 1.221mg 0.17mg Ricotta
Lysine 1.338mg 0.101mg Ricotta
Methionine 0.281mg 0.043mg Ricotta
Phenylalanine 0.556mg 0.116mg Ricotta
Valine 0.692mg 0.139mg Ricotta
Histidine 0.459mg 0.053mg Ricotta
Cholesterol 51mg 0mg Coconut milk
Saturated Fat 8.295g 21.14g Ricotta
Monounsaturated Fat 3.627g 1.014g Ricotta
Polyunsaturated fat 0.385g 0.261g Ricotta

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ricotta Coconut milk
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
5%
Coconut milk
Minerals Daily Need Coverage Score
29%
Ricotta
42%
Coconut milk

Comparison summary

Which food is lower in Sugar?
Ricotta
Ricotta is lower in Sugar (difference - 3.07g)
Which food is lower in Saturated Fat?
Ricotta
Ricotta is lower in Saturated Fat (difference - 12.845g)
Which food is lower in glycemic index?
Ricotta
Ricotta is lower in glycemic index (difference - 70)
Which food is cheaper?
Ricotta
Ricotta is cheaper (difference - $2)
Which food contains less Sodium?
Coconut milk
Coconut milk contains less Sodium (difference - 69mg)
Which food is lower in Cholesterol?
Coconut milk
Coconut milk 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 milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/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.