Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Dairy
  4. Ricotta
  5. Compare
  6. Ricotta vs. Egg white

Ricotta vs. Egg white — In-Depth Nutrition Comparison

Compare

Significant differences between ricotta and egg whites

  • Ricotta has more phosphorus, calcium, fats, vitamin A, vitamin B12, and zinc; however, egg whites are richer in vitamin B2 and selenium.
  • Ricotta covers your daily saturated fat needs 41% more than egg whites.
  • Egg whites contain less saturated fat.
  • Ricotta has a higher glycemic index. The glycemic index of ricotta is 27, while the glycemic index of egg whites is 0.

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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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 7.9% 2.1% 14% 3% 7.7% 0.82% 6.4% 22% 1.4% 109%
Contains more CalciumCalcium +2857.1%
Contains more IronIron +375%
Contains more ZincZinc +3766.7%
Contains more PhosphorusPhosphorus +953.3%
Contains less SodiumSodium -49.4%
Contains more PotassiumPotassium +55.2%
Contains more ManganeseManganese +83.3%
Contains more SeleniumSelenium +37.9%
~equal in Magnesium ~11mg
~equal in Copper ~0.023mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 3% 40% 2.2% 3.3% 45% 2% 13% 9.9% 43% 2.8% 9%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 1% 101% 2% 11% 1.2% 11% 0% 3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +225%
Contains more Vitamin B5Vitamin B5 +12.1%
Contains more Vitamin B6Vitamin B6 +760%
Contains more Vitamin B12Vitamin B12 +277.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +200%
Contains more Vitamin B2Vitamin B2 +125.1%
~equal in Vitamin C ~0mg
~equal in Vitamin B3 ~0.105mg

All nutrients comparison - raw data values

Nutrient Ricotta Egg white DV% diff.
Saturated fat 8.295g 0g 38%
Fats 12.98g 0.17g 20%
Calcium 207mg 7mg 20%
Phosphorus 158mg 15mg 20%
Vitamin B2 0.195mg 0.439mg 19%
Cholesterol 51mg 0mg 17%
Vitamin A 120µg 0µg 13%
Zinc 1.16mg 0.03mg 10%
Selenium 14.5µg 20µg 10%
Vitamin B12 0.34µg 0.09µg 10%
Monounsaturated fat 3.627g 0g 9%
Calories 174kcal 52kcal 6%
Iron 0.38mg 0.08mg 4%
Sodium 84mg 166mg 4%
Vitamin B6 0.043mg 0.005mg 3%
Choline 17.5mg 1.1mg 3%
Polyunsaturated fat 0.385g 0g 3%
Potassium 105mg 163mg 2%
Folate 12µg 4µg 2%
Protein 11.26g 10.9g 1%
Carbs 3.04g 0.73g 1%
Vitamin D* 10 IU 0 IU 1%
Vitamin D 0.2µg 0µg 1%
Vitamin E 0.11mg 0mg 1%
Vitamin B1 0.013mg 0.004mg 1%
Vitamin K 1.1µg 0µg 1%
Protein per 100 calories 6.5g 21g N/A
Calories per 10 g protein 155kcal 48kcal N/A
Weight per 100 calories 57g 192g N/A
Unsaturated / Saturated Fat ratio 0.48 N/A
Net carbs 3.04g 0.73g N/A
Magnesium 11mg 11mg 0%
Sugar 0.27g 0.71g N/A
Copper 0.021mg 0.023mg 0%
Manganese 0.006mg 0.011mg 0%
Vitamin B3 0.104mg 0.105mg 0%
Vitamin B5 0.213mg 0.19mg 0%
Tryptophan 0.125mg 0.125mg 0%
Threonine 0.517mg 0.449mg 0%
Isoleucine 0.589mg 0.661mg 0%
Leucine 1.221mg 1.016mg 0%
Lysine 1.338mg 0.806mg 0%
Methionine 0.281mg 0.399mg 0%
Phenylalanine 0.556mg 0.686mg 0%
Valine 0.692mg 0.809mg 0%
Histidine 0.459mg 0.29mg 0%
Fructose 0.07g 0%

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
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
Contains more FatsFats +7535.3%
Contains more CarbsCarbs +316.4%
Contains more WaterWater +22.1%
~equal in Protein ~10.9g

People also compare

Ricotta
Ricotta vs Romano cheese
Romano cheese
Ricotta
Ricotta vs Roquefort
Roquefort
Ricotta
Ricotta vs Swiss cheese
Swiss cheese
Egg white
Egg white vs Yolk
Yolk
Egg white
Egg white vs Egg
Egg
Egg white
Egg white vs Omelette
Omelette

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.