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  6. Ricotta vs. Olive oil

Ricotta vs. Olive oil — In-Depth Nutrition Comparison

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How are Ricotta and Olive oil different?

  • Ricotta is higher in Selenium, Phosphorus, Calcium, Vitamin B2, Vitamin B12, and Vitamin A RAE, however, Olive oil is richer in Vitamin E , and Vitamin K.
  • Daily need coverage for Vitamin E from Olive oil is 95% higher.
  • Olive oil has less Cholesterol.

Cheese, ricotta, whole milk and Oil, olive, salad or cooking are the varieties used in this article.

Infographic

Ricotta vs Olive 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.
Ricotta
Ricotta
8
:
2
Olive oil
Olive oil
Contains more Calcium +20600%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +10400%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains more Iron +47.4%
Contains less Sodium -97.6%
Ricotta
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 63% 15% 8% 68% 10% 11% 32% 7% 1% 80%
Olive oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 0% 0% 1% 1% 0% 0% 0% 0%
Contains more Calcium +20600%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +10400%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains more Iron +47.4%
Contains less Sodium -97.6%

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
9
:
2
Olive oil
Olive oil
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +12945.5%
Contains more Vitamin K +5372.7%
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%
Olive oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 287% 0% 0% 0% 0% 0% 0% 0% 0% 0% 151%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +12945.5%
Contains more Vitamin K +5372.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ricotta
Ricotta
4
:
1
Olive oil
Olive oil
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +670.4%
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
Olive oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +670.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ricotta
Ricotta
1
:
2
Olive oil
Olive oil
Contains less Saturated Fat -39.9%
Contains more Monounsaturated Fat +1911.6%
Contains more Polyunsaturated fat +2633.2%
Ricotta
67% 29% 3%
Saturated Fat: 8.295 g
Monounsaturated Fat: 3.627 g
Polyunsaturated fat: 0.385 g
Olive oil
14% 75% 11%
Saturated Fat: 13.808 g
Monounsaturated Fat: 72.961 g
Polyunsaturated fat: 10.523 g
Contains less Saturated Fat -39.9%
Contains more Monounsaturated Fat +1911.6%
Contains more Polyunsaturated fat +2633.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ricotta Olive oil Opinion
Net carbs 3.04g 0g Ricotta
Protein 11.26g 0g Ricotta
Fats 12.98g 100g Olive oil
Carbs 3.04g 0g Ricotta
Calories 174kcal 884kcal Olive oil
Sugar 0.27g 0g Olive oil
Calcium 207mg 1mg Ricotta
Iron 0.38mg 0.56mg Olive oil
Magnesium 11mg 0mg Ricotta
Phosphorus 158mg 0mg Ricotta
Potassium 105mg 1mg Ricotta
Sodium 84mg 2mg Olive oil
Zinc 1.16mg 0mg Ricotta
Copper 0.021mg 0mg Ricotta
Manganese 0.006mg 0mg Ricotta
Selenium 14.5µg 0µg Ricotta
Vitamin A 445IU 0IU Ricotta
Vitamin A RAE 120µg 0µg Ricotta
Vitamin E 0.11mg 14.35mg Olive oil
Vitamin D 10IU 0IU Ricotta
Vitamin D 0.2µg 0µg Ricotta
Vitamin B1 0.013mg 0mg Ricotta
Vitamin B2 0.195mg 0mg Ricotta
Vitamin B3 0.104mg 0mg Ricotta
Vitamin B5 0.213mg 0mg Ricotta
Vitamin B6 0.043mg 0mg Ricotta
Folate 12µg 0µg Ricotta
Vitamin B12 0.34µg 0µg Ricotta
Vitamin K 1.1µg 60.2µg Olive oil
Tryptophan 0.125mg 0mg Ricotta
Threonine 0.517mg 0mg Ricotta
Isoleucine 0.589mg 0mg Ricotta
Leucine 1.221mg 0mg Ricotta
Lysine 1.338mg 0mg Ricotta
Methionine 0.281mg 0mg Ricotta
Phenylalanine 0.556mg 0mg Ricotta
Valine 0.692mg 0mg Ricotta
Histidine 0.459mg 0mg Ricotta
Cholesterol 51mg 0mg Olive oil
Saturated Fat 8.295g 13.808g Ricotta
Monounsaturated Fat 3.627g 72.961g Olive oil
Polyunsaturated fat 0.385g 10.523g Olive oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ricotta Olive oil
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
36%
Olive oil
Minerals Daily Need Coverage Score
29%
Ricotta
2%
Olive oil

Comparison summary

Which food is richer in minerals?
Ricotta
Ricotta is relatively richer in minerals
Which food is lower in Saturated Fat?
Ricotta
Ricotta is lower in Saturated Fat (difference - 5.513g)
Which food is richer in vitamins?
Ricotta
Ricotta is relatively richer in vitamins
Which food is lower in Sugar?
Olive oil
Olive oil is lower in Sugar (difference - 0.27g)
Which food contains less Sodium?
Olive oil
Olive oil contains less Sodium (difference - 82mg)
Which food is lower in Cholesterol?
Olive oil
Olive oil is lower in Cholesterol (difference - 51mg)
Which food is lower in glycemic index?
Olive oil
Olive oil is lower in glycemic index (difference - 27)
Which food is cheaper?
Olive oil
Olive oil is cheaper (difference - $0.6)

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. Olive oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171413/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.