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. Kiwi

Ricotta vs. Kiwi — In-Depth Nutrition Comparison

Compare

The main differences between ricotta and kiwi

  • Ricotta is richer in selenium, phosphorus, calcium, vitamin B12, and vitamin B2, yet kiwi is richer in vitamin C, vitamin K, and copper.
  • Daily need coverage for vitamin C for kiwi is 103% higher.
  • Ricotta has a lower glycemic index than kiwi.

Food types used in this article are Cheese, ricotta, whole milk and Kiwifruit, green, raw.

Infographic

Ricotta vs Kiwi 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%
Kiwi
Kiwi
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 10% 28% 12% 43% 3.8% 15% 0.39% 13% 1.1%
Contains more CalciumCalcium +508.8%
Contains more IronIron +22.6%
Contains more ZincZinc +728.6%
Contains more PhosphorusPhosphorus +364.7%
Contains more SeleniumSelenium +7150%
Contains more MagnesiumMagnesium +54.5%
Contains more PotassiumPotassium +197.1%
Contains more CopperCopper +519%
Contains less SodiumSodium -96.4%
Contains more ManganeseManganese +1533.3%

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%
Kiwi
Kiwi
7
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 309% 1.3% 29% 0% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19% 4.3%
Contains more Vitamin AVitamin A +2900%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +680%
Contains more Vitamin B5Vitamin B5 +16.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +124.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +1227.3%
Contains more Vitamin B1Vitamin B1 +107.7%
Contains more Vitamin B3Vitamin B3 +227.9%
Contains more Vitamin B6Vitamin B6 +46.5%
Contains more Vitamin KVitamin K +3563.6%
Contains more FolateFolate +108.3%

All nutrients comparison - raw data values

Nutrient Ricotta Kiwi DV% diff.
Vitamin C 0mg 92.7mg 103%
Saturated fat 8.295g 0.029g 38%
Vitamin K 1.1µg 40.3µg 33%
Selenium 14.5µg 0.2µg 26%
Protein 11.26g 1.14g 20%
Fats 12.98g 0.52g 19%
Phosphorus 158mg 34mg 18%
Cholesterol 51mg 0mg 17%
Calcium 207mg 34mg 17%
Vitamin B12 0.34µg 0µg 14%
Vitamin A 120µg 4µg 13%
Vitamin B2 0.195mg 0.025mg 13%
Fiber 0g 3g 12%
Copper 0.021mg 0.13mg 12%
Monounsaturated fat 3.627g 0.047g 9%
Vitamin E 0.11mg 1.46mg 9%
Zinc 1.16mg 0.14mg 9%
Calories 174kcal 61kcal 6%
Potassium 105mg 312mg 6%
Fructose 4.35g 5%
Carbs 3.04g 14.66g 4%
Sodium 84mg 3mg 4%
Manganese 0.006mg 0.098mg 4%
Folate 12µg 25µg 3%
Choline 17.5mg 7.8mg 2%
Vitamin B6 0.043mg 0.063mg 2%
Polyunsaturated fat 0.385g 0.287g 1%
Vitamin B1 0.013mg 0.027mg 1%
Vitamin D 0.2µg 0µg 1%
Iron 0.38mg 0.31mg 1%
Vitamin D 10IU 0IU 1%
Magnesium 11mg 17mg 1%
Vitamin B5 0.213mg 0.183mg 1%
Vitamin B3 0.104mg 0.341mg 1%
Net carbs 3.04g 11.66g N/A
Sugar 0.27g 8.99g N/A
Tryptophan 0.125mg 0.015mg 0%
Threonine 0.517mg 0.047mg 0%
Isoleucine 0.589mg 0.051mg 0%
Leucine 1.221mg 0.066mg 0%
Lysine 1.338mg 0.061mg 0%
Methionine 0.281mg 0.024mg 0%
Phenylalanine 0.556mg 0.044mg 0%
Valine 0.692mg 0.057mg 0%
Histidine 0.459mg 0.027mg 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
Kiwi
Kiwi
2
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more ProteinProtein +887.7%
Contains more FatsFats +2396.2%
Contains more OtherOther +67.2%
Contains more CarbsCarbs +382.2%
Contains more WaterWater +15.9%

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
Kiwi
Kiwi
1
8% 13% 79%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 g
Contains more Mono. FatMonounsaturated fat +7617%
Contains more Poly. FatPolyunsaturated fat +34.1%
Contains less Sat. FatSaturated fat -99.7%

People also compare

Ricotta
Ricotta vs Romano cheese
Romano cheese
Ricotta
Ricotta vs Roquefort
Roquefort
Ricotta
Ricotta vs Swiss cheese
Swiss cheese
Kiwi
Kiwi vs Banana
Banana
Kiwi
Kiwi vs Pineapple
Pineapple
Kiwi
Kiwi vs Strawberry
Strawberry

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. Kiwi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.