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Ricotta vs. Coconut oil — In-Depth Nutrition Comparison

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Summary of differences between ricotta and coconut oil

  • Coconut oil has less selenium, phosphorus, calcium, vitamin B2, vitamin B12, zinc, and vitamin A than ricotta.
  • Coconut oil covers your daily need for saturated fat, 371% more than ricotta.
  • Coconut oil has less cholesterol.
  • The glycemic index of ricotta is higher.

These are the specific foods used in this comparison Cheese, ricotta, whole milk and Oil, coconut.

Infographic

Ricotta vs Coconut 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% 0.3% 0% 1.9% 0% 0.55% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +20600%
Contains more PotassiumPotassium +∞%
Contains more IronIron +660%
Contains more CopperCopper +∞%
Contains more ZincZinc +5700%
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
11
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% 2.2% 0% 0% 0% 0% 0% 0% 0% 1.5% 0% 0.16%
Contains more Vitamin AVitamin A +∞%
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 +83.3%
Contains more FolateFolate +∞%
Contains more CholineCholine +5733.3%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~0.11mg

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
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +238900%
Contains more OtherOther +12.1%
Contains more FatsFats +663.2%

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
91% 7% 2%
Saturated fat: Sat. Fat 82.475 g
Monounsaturated fat: Mono. Fat 6.332 g
Polyunsaturated fat: Poly. Fat 1.702 g
Contains less Sat. FatSaturated fat -89.9%
Contains more Mono. FatMonounsaturated fat +74.6%
Contains more Poly. FatPolyunsaturated fat +342.1%

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 oil
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok

All nutrients comparison - raw data values

Nutrient Ricotta Coconut oil DV% diff.
Saturated fat 8.295g 82.475g 337%
Fats 12.98g 99.06g 132%
Calories 174kcal 892kcal 36%
Selenium 14.5µg 0µg 26%
Protein 11.26g 0g 23%
Phosphorus 158mg 0mg 23%
Calcium 207mg 1mg 21%
Cholesterol 51mg 0mg 17%
Vitamin B2 0.195mg 0mg 15%
Vitamin B12 0.34µg 0µg 14%
Vitamin A 120µg 0µg 13%
Zinc 1.16mg 0.02mg 10%
Polyunsaturated fat 0.385g 1.702g 9%
Monounsaturated fat 3.627g 6.332g 7%
Vitamin B5 0.213mg 0mg 4%
Sodium 84mg 0mg 4%
Iron 0.38mg 0.05mg 4%
Potassium 105mg 0mg 3%
Choline 17.5mg 0.3mg 3%
Magnesium 11mg 0mg 3%
Folate 12µg 0µg 3%
Vitamin B6 0.043mg 0mg 3%
Copper 0.021mg 0mg 2%
Vitamin D 10IU 0IU 1%
Vitamin B3 0.104mg 0mg 1%
Carbs 3.04g 0g 1%
Vitamin B1 0.013mg 0mg 1%
Vitamin D 0.2µg 0µg 1%
Net carbs 3.04g 0g N/A
Sugar 0.27g 0g N/A
Vitamin E 0.11mg 0.11mg 0%
Manganese 0.006mg 0mg 0%
Vitamin K 1.1µg 0.6µg 0%
Trans fat 0.028g N/A
Tryptophan 0.125mg 0mg 0%
Threonine 0.517mg 0mg 0%
Isoleucine 0.589mg 0mg 0%
Leucine 1.221mg 0mg 0%
Lysine 1.338mg 0mg 0%
Methionine 0.281mg 0mg 0%
Phenylalanine 0.556mg 0mg 0%
Valine 0.692mg 0mg 0%
Histidine 0.459mg 0mg 0%
Omega-3 - ALA 0.019g N/A
Omega-6 - Linoleic acid 1.676g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ricotta Coconut oil
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
0%
Coconut oil
Minerals Daily Need Coverage Score
29%
Ricotta
0%
Coconut oil

Comparison summary

Which food is lower in Saturated fat?
Ricotta
Ricotta is lower in Saturated fat (difference - 74.18g)
Which food is cheaper?
Ricotta
Ricotta is cheaper (difference - $0.2)
Which food is richer in minerals?
Ricotta
Ricotta is relatively richer in minerals
Which food is richer in vitamins?
Ricotta
Ricotta is relatively richer in vitamins
Which food is lower in Cholesterol?
Coconut oil
Coconut oil is lower in Cholesterol (difference - 51mg)
Which food is lower in Sugar?
Coconut oil
Coconut oil is lower in Sugar (difference - 0.27g)
Which food contains less Sodium?
Coconut oil
Coconut oil contains less Sodium (difference - 84mg)
Which food is lower in glycemic index?
Coconut oil
Coconut oil is lower in glycemic index (difference - 27)

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 oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/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.