Ricotta vs. Ham — In-Depth Nutrition Comparison
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Significant differences between ricotta and ham
- Ricotta has more calcium; however, ham is richer in vitamin B1, vitamin B6, vitamin B3, zinc, iron, vitamin B12, and choline.
- Ham covers your daily vitamin B1 needs 62% more than ricotta.
- Ham has 26 times less calcium than ricotta. Ricotta has 207mg of calcium, while ham has 8mg.
- Ham contains less saturated fat.
- Ricotta has a higher glycemic index. The glycemic index of ricotta is 27, while the glycemic index of ham is 0.
Specific food types used in this comparison are Cheese, ricotta, whole milk and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.
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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 CalciumCalcium | +2487.5% |
| Contains less SodiumSodium | -93% |
| Contains more MagnesiumMagnesium | +27.3% |
| Contains more PotassiumPotassium | +173.3% |
| Contains more IronIron | +289.5% |
| Contains more CopperCopper | +276.2% |
| Contains more ZincZinc | +148.3% |
| Contains more PhosphorusPhosphorus | +24.1% |
| Contains more ManganeseManganese | +800% |
| Contains more SeleniumSelenium | +34.5% |
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 AVitamin A | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +300% |
| Contains more Vitamin EVitamin E | +127.3% |
| Contains more Vitamin DVitamin D | +300% |
| Contains more Vitamin B1Vitamin B1 | +5700% |
| Contains more Vitamin B3Vitamin B3 | +3768.3% |
| Contains more Vitamin B5Vitamin B5 | +89.2% |
| Contains more Vitamin B6Vitamin B6 | +830.2% |
| Contains more Vitamin B12Vitamin B12 | +91.2% |
| Contains more CholineCholine | +386.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +134.7% |
| Contains more CarbsCarbs | +102.7% |
| Contains more ProteinProtein | +85.9% |
| Contains more OtherOther | +328.4% |
~equal in
Water
~67.67g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +38.4% |
| Contains less Sat. FatSaturated fat | -78.2% |
| Contains more Poly. FatPolyunsaturated fat | +40.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B1 | 0.013mg | 0.754mg | 62% |
| Sodium | 84mg | 1203mg | 49% |
| Saturated fat | 8.295g | 1.81g | 29% |
| Vitamin B6 | 0.043mg | 0.4mg | 27% |
| Vitamin B3 | 0.104mg | 4.023mg | 24% |
| Calcium | 207mg | 8mg | 20% |
| Protein | 11.26g | 20.93g | 19% |
| Zinc | 1.16mg | 2.88mg | 16% |
| Iron | 0.38mg | 1.48mg | 14% |
| Vitamin B12 | 0.34µg | 0.65µg | 13% |
| Vitamin A | 120µg | 0µg | 13% |
| Choline | 17.5mg | 85.1mg | 12% |
| Fats | 12.98g | 5.53g | 11% |
| Selenium | 14.5µg | 19.5µg | 9% |
| Copper | 0.021mg | 0.079mg | 6% |
| Phosphorus | 158mg | 196mg | 5% |
| Potassium | 105mg | 287mg | 5% |
| Vitamin B5 | 0.213mg | 0.403mg | 4% |
| Vitamin D | 0.2µg | 0.8µg | 3% |
| Vitamin D | 10IU | 32IU | 3% |
| Monounsaturated fat | 3.627g | 2.62g | 3% |
| Folate | 12µg | 3µg | 2% |
| Manganese | 0.006mg | 0.054mg | 2% |
| Vitamin K | 1.1µg | 0µg | 1% |
| Polyunsaturated fat | 0.385g | 0.54g | 1% |
| Calories | 174kcal | 145kcal | 1% |
| Vitamin B2 | 0.195mg | 0.202mg | 1% |
| Vitamin E | 0.11mg | 0.25mg | 1% |
| Magnesium | 11mg | 14mg | 1% |
| Cholesterol | 51mg | 53mg | 1% |
| Carbs | 3.04g | 1.5g | 1% |
| Net carbs | 3.04g | 1.5g | N/A |
| Sugar | 0.27g | 0g | N/A |
| Tryptophan | 0.125mg | 0.251mg | 0% |
| Threonine | 0.517mg | 0.931mg | 0% |
| Isoleucine | 0.589mg | 0.918mg | 0% |
| Leucine | 1.221mg | 1.661mg | 0% |
| Lysine | 1.338mg | 1.775mg | 0% |
| Methionine | 0.281mg | 0.553mg | 0% |
| Phenylalanine | 0.556mg | 0.904mg | 0% |
| Valine | 0.692mg | 0.908mg | 0% |
| Histidine | 0.459mg | 0.75mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
44%
Minerals Daily Need Coverage Score
29%
55%
Comparison summary
Which food is lower in Cholesterol?
Ricotta is lower in Cholesterol (difference - 2mg)
Which food contains less Sodium?
Ricotta contains less Sodium (difference - 1119mg)
Which food is lower in Sugar?
Ham is lower in Sugar (difference - 0.27g)
Which food is lower in Saturated fat?
Ham is lower in Saturated fat (difference - 6.485g)
Which food is lower in glycemic index?
Ham is lower in glycemic index (difference - 27)
Which food is cheaper?
Ham is cheaper (difference - $1.5)
Which food is richer in minerals?
Ham is relatively richer in minerals
Which food is richer in vitamins?
Ham is relatively richer in vitamins