Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Ricotta vs. Egg white — In-Depth Nutrition Comparison

Compare

Significant differences between Ricotta and Egg white

  • Ricotta has more Phosphorus, Calcium, Vitamin A RAE, Vitamin B12, and Zinc, however, Egg white is richer in Vitamin B2, and Selenium.
  • Ricotta covers your daily Saturated Fat needs 41% more than Egg white.
  • Egg white contains less Saturated Fat.

Specific food types used in this comparison are Cheese, ricotta, whole milk and Egg, white, raw, fresh.

Infographic

Ricotta vs Egg white 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.
Contains more Calcium +2857.1%
Contains more Iron +375%
Contains more Phosphorus +953.3%
Contains less Sodium -49.4%
Contains more Zinc +3766.7%
Contains more Potassium +55.2%
Contains more Manganese +83.3%
Contains more Selenium +37.9%
Equal in Magnesium - 11
Equal in Copper - 0.023
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 63% 15% 8% 68% 10% 11% 32% 7% 1% 80%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 3% 8% 7% 15% 22% 1% 8% 2% 110%
Contains more Calcium +2857.1%
Contains more Iron +375%
Contains more Phosphorus +953.3%
Contains less Sodium -49.4%
Contains more Zinc +3766.7%
Contains more Potassium +55.2%
Contains more Manganese +83.3%
Contains more Selenium +37.9%
Equal in Magnesium - 11
Equal in Copper - 0.023

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +225%
Contains more Vitamin B5 +12.1%
Contains more Vitamin B6 +760%
Contains more Folate +200%
Contains more Vitamin B12 +277.8%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +125.1%
Equal in Vitamin B3 - 0.105
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 1% 102% 2% 12% 2% 3% 12% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +225%
Contains more Vitamin B5 +12.1%
Contains more Vitamin B6 +760%
Contains more Folate +200%
Contains more Vitamin B12 +277.8%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +125.1%
Equal in Vitamin B3 - 0.105

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +7535.3%
Contains more Carbs +316.4%
Contains more Other +61.9%
Contains more Water +22.1%
Equal in Protein - 10.9
11% 13% 3% 72%
Protein: 11.26 g
Fats: 12.98 g
Carbs: 3.04 g
Water: 71.7 g
Other: 1.02 g
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
Contains more Fats +7535.3%
Contains more Carbs +316.4%
Contains more Other +61.9%
Contains more Water +22.1%
Equal in Protein - 10.9

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ricotta Egg white Opinion
Net carbs 3.04g 0.73g Ricotta
Protein 11.26g 10.9g Ricotta
Fats 12.98g 0.17g Ricotta
Carbs 3.04g 0.73g Ricotta
Calories 174kcal 52kcal Ricotta
Fructose 0.07g Egg white
Sugar 0.27g 0.71g Ricotta
Calcium 207mg 7mg Ricotta
Iron 0.38mg 0.08mg Ricotta
Magnesium 11mg 11mg
Phosphorus 158mg 15mg Ricotta
Potassium 105mg 163mg Egg white
Sodium 84mg 166mg Ricotta
Zinc 1.16mg 0.03mg Ricotta
Copper 0.021mg 0.023mg Egg white
Manganese 0.006mg 0.011mg Egg white
Selenium 14.5µg 20µg Egg white
Vitamin A 445IU 0IU Ricotta
Vitamin A RAE 120µg 0µg Ricotta
Vitamin E 0.11mg 0mg Ricotta
Vitamin D 10IU 0IU Ricotta
Vitamin D 0.2µg 0µg Ricotta
Vitamin B1 0.013mg 0.004mg Ricotta
Vitamin B2 0.195mg 0.439mg Egg white
Vitamin B3 0.104mg 0.105mg Egg white
Vitamin B5 0.213mg 0.19mg Ricotta
Vitamin B6 0.043mg 0.005mg Ricotta
Folate 12µg 4µg Ricotta
Vitamin B12 0.34µg 0.09µg Ricotta
Vitamin K 1.1µg 0µg Ricotta
Tryptophan 0.125mg 0.125mg
Threonine 0.517mg 0.449mg Ricotta
Isoleucine 0.589mg 0.661mg Egg white
Leucine 1.221mg 1.016mg Ricotta
Lysine 1.338mg 0.806mg Ricotta
Methionine 0.281mg 0.399mg Egg white
Phenylalanine 0.556mg 0.686mg Egg white
Valine 0.692mg 0.809mg Egg white
Histidine 0.459mg 0.29mg Ricotta
Cholesterol 51mg 0mg Egg white
Saturated Fat 8.295g 0g Egg white
Monounsaturated Fat 3.627g 0g Ricotta
Polyunsaturated fat 0.385g 0g Ricotta

Which food is preferable for your diet?

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

People also compare

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
11%
Egg white
Minerals Daily Need Coverage Score
29%
Ricotta
17%
Egg white

Comparison summary

Which food is lower in Sugar?
Ricotta
Ricotta is lower in Sugar (difference - 0.44g)
Which food contains less Sodium?
Ricotta
Ricotta contains less Sodium (difference - 82mg)
Which food is richer in vitamins?
Ricotta
Ricotta is relatively richer in vitamins
Which food is lower in Cholesterol?
Egg white
Egg white is lower in Cholesterol (difference - 51mg)
Which food is lower in Saturated Fat?
Egg white
Egg white is lower in Saturated Fat (difference - 8.295g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 27)
Which food is cheaper?
Egg white
Egg white is cheaper (difference - $1)
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.

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. Egg white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.