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  6. Ricotta vs. Heart of palm

Ricotta vs. Heart of palm — In-Depth Nutrition Comparison

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How are ricotta and heart of palm different?

  • Ricotta is richer in selenium, calcium, and vitamin B12, while heart of palm is higher in copper, vitamin B6, potassium, zinc, and iron.
  • Heart of palm covers your daily need for copper, 69% more than ricotta.

Cheese, ricotta, whole milk and Hearts of palm, raw types were used in this article.

Infographic

Ricotta vs Heart of palm 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 7.1% 5.4% 159% 63% 215% 102% 60% 1.8% 0% 3.8%
Contains more CalciumCalcium +1050%
Contains more PhosphorusPhosphorus +12.9%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1971.4%
Contains more PotassiumPotassium +1620%
Contains more IronIron +344.7%
Contains more CopperCopper +2966.7%
Contains more ZincZinc +221.6%
Contains less SodiumSodium -83.3%
~equal in Magnesium ~10mg

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.
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 27% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
Contains more Vitamin AVitamin A +3900%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +354.5%
Contains more Vitamin B1Vitamin B1 +284.6%
Contains more Vitamin B3Vitamin B3 +765.4%
Contains more Vitamin B6Vitamin B6 +1783.7%
Contains more FolateFolate +100%
~equal in Vitamin B2 ~0.18mg

All nutrients comparison - raw data values

Nutrient Ricotta Heart of palm DV% diff.
Copper 0.021mg 0.644mg 69%
Vitamin B6 0.043mg 0.81mg 59%
Potassium 105mg 1806mg 50%
Saturated fat 8.295g 0.046g 37%
Selenium 14.5µg 0.7µg 25%
Zinc 1.16mg 3.73mg 23%
Fats 12.98g 0.2g 20%
Calcium 207mg 18mg 19%
Cholesterol 51mg 0mg 17%
Protein 11.26g 2.7g 17%
Iron 0.38mg 1.69mg 16%
Vitamin B12 0.34µg 0µg 14%
Vitamin A 120µg 3µg 13%
Monounsaturated fat 3.627g 0.005g 9%
Vitamin C 0mg 8mg 9%
Carbs 3.04g 25.61g 8%
Fiber 0g 1.5g 6%
Vitamin B3 0.104mg 0.9mg 5%
Vitamin B5 0.213mg 4%
Choline 17.5mg 0mg 3%
Folate 12µg 24µg 3%
Vitamin B1 0.013mg 0.05mg 3%
Calories 174kcal 115kcal 3%
Vitamin E 0.11mg 0.5mg 3%
Sodium 84mg 14mg 3%
Phosphorus 158mg 140mg 3%
Polyunsaturated fat 0.385g 0.089g 2%
Vitamin D 0.2µg 0µg 1%
Vitamin K 1.1µg 0µg 1%
Vitamin D 10IU 0IU 1%
Vitamin B2 0.195mg 0.18mg 1%
Net carbs 3.04g 24.11g N/A
Magnesium 11mg 10mg 0%
Sugar 0.27g 17.16g N/A
Manganese 0.006mg 0%
Tryptophan 0.125mg 0%
Threonine 0.517mg 0%
Isoleucine 0.589mg 0%
Leucine 1.221mg 0%
Lysine 1.338mg 0%
Methionine 0.281mg 0%
Phenylalanine 0.556mg 0%
Valine 0.692mg 0%
Histidine 0.459mg 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
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
Contains more ProteinProtein +317%
Contains more FatsFats +6390%
Contains more CarbsCarbs +742.4%
Contains more OtherOther +95.1%
~equal in Water ~69.5g

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
33% 4% 64%
Saturated fat: Sat. Fat 0.046 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +72440%
Contains more Poly. FatPolyunsaturated fat +332.6%
Contains less Sat. FatSaturated fat -99.4%

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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. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/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.