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  6. Ricotta vs. Kiwifruit

Ricotta vs. Kiwifruit — In-Depth Nutrition Comparison

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The main differences between Ricotta and Kiwifruit

  • Ricotta is richer in Selenium, Phosphorus, Calcium, Vitamin B12, Vitamin B2, and Vitamin A RAE, yet Kiwifruit is richer in Vitamin C, and Vitamin K.
  • Daily need coverage for Vitamin C from Kiwifruit is 103% higher.

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

Infographic

Ricotta vs Kiwifruit 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.
Ricotta
Ricotta
5
:
5
Kiwifruit
Kiwifruit
Contains more Calcium +508.8%
Contains more Iron +22.6%
Contains more Phosphorus +364.7%
Contains more Zinc +728.6%
Contains more Selenium +7150%
Contains more Magnesium +54.5%
Contains more Potassium +197.1%
Contains less Sodium -96.4%
Contains more Copper +519%
Contains more Manganese +1533.3%
Ricotta
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 63% 15% 8% 68% 10% 11% 32% 7% 1% 80%
Kiwifruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
Contains more Calcium +508.8%
Contains more Iron +22.6%
Contains more Phosphorus +364.7%
Contains more Zinc +728.6%
Contains more Selenium +7150%
Contains more Magnesium +54.5%
Contains more Potassium +197.1%
Contains less Sodium -96.4%
Contains more Copper +519%
Contains more Manganese +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.
Ricotta
Ricotta
5
:
7
Kiwifruit
Kiwifruit
Contains more Vitamin A +411.5%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +680%
Contains more Vitamin B5 +16.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +1227.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +107.7%
Contains more Vitamin B3 +227.9%
Contains more Vitamin B6 +46.5%
Contains more Folate +108.3%
Contains more Vitamin K +3563.6%
Ricotta
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%
Kiwifruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 30% 0% 309% 7% 6% 7% 11% 15% 19% 0% 101%
Contains more Vitamin A +411.5%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +680%
Contains more Vitamin B5 +16.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +1227.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +107.7%
Contains more Vitamin B3 +227.9%
Contains more Vitamin B6 +46.5%
Contains more Folate +108.3%
Contains more Vitamin K +3563.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ricotta
Ricotta
3
:
2
Kiwifruit
Kiwifruit
Contains more Protein +887.7%
Contains more Fats +2396.2%
Contains more Other +67.2%
Contains more Carbs +382.2%
Contains more Water +15.9%
Ricotta
11% 13% 3% 72%
Protein: 11.26 g
Fats: 12.98 g
Carbs: 3.04 g
Water: 71.7 g
Other: 1.02 g
Kiwifruit
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more Protein +887.7%
Contains more Fats +2396.2%
Contains more Other +67.2%
Contains more Carbs +382.2%
Contains more Water +15.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ricotta
Ricotta
2
:
1
Kiwifruit
Kiwifruit
Contains more Monounsaturated Fat +7617%
Contains more Polyunsaturated fat +34.1%
Contains less Saturated Fat -99.7%
Ricotta
67% 29% 3%
Saturated Fat: 8.295 g
Monounsaturated Fat: 3.627 g
Polyunsaturated fat: 0.385 g
Kiwifruit
8% 13% 79%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.287 g
Contains more Monounsaturated Fat +7617%
Contains more Polyunsaturated fat +34.1%
Contains less Saturated Fat -99.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ricotta Kiwifruit Opinion
Net carbs 3.04g 11.66g Kiwifruit
Protein 11.26g 1.14g Ricotta
Fats 12.98g 0.52g Ricotta
Carbs 3.04g 14.66g Kiwifruit
Calories 174kcal 61kcal Ricotta
Fructose 4.35g Kiwifruit
Sugar 0.27g 8.99g Ricotta
Fiber 0g 3g Kiwifruit
Calcium 207mg 34mg Ricotta
Iron 0.38mg 0.31mg Ricotta
Magnesium 11mg 17mg Kiwifruit
Phosphorus 158mg 34mg Ricotta
Potassium 105mg 312mg Kiwifruit
Sodium 84mg 3mg Kiwifruit
Zinc 1.16mg 0.14mg Ricotta
Copper 0.021mg 0.13mg Kiwifruit
Manganese 0.006mg 0.098mg Kiwifruit
Selenium 14.5µg 0.2µg Ricotta
Vitamin A 445IU 87IU Ricotta
Vitamin A RAE 120µg 4µg Ricotta
Vitamin E 0.11mg 1.46mg Kiwifruit
Vitamin D 10IU 0IU Ricotta
Vitamin D 0.2µg 0µg Ricotta
Vitamin C 0mg 92.7mg Kiwifruit
Vitamin B1 0.013mg 0.027mg Kiwifruit
Vitamin B2 0.195mg 0.025mg Ricotta
Vitamin B3 0.104mg 0.341mg Kiwifruit
Vitamin B5 0.213mg 0.183mg Ricotta
Vitamin B6 0.043mg 0.063mg Kiwifruit
Folate 12µg 25µg Kiwifruit
Vitamin B12 0.34µg 0µg Ricotta
Vitamin K 1.1µg 40.3µg Kiwifruit
Tryptophan 0.125mg 0.015mg Ricotta
Threonine 0.517mg 0.047mg Ricotta
Isoleucine 0.589mg 0.051mg Ricotta
Leucine 1.221mg 0.066mg Ricotta
Lysine 1.338mg 0.061mg Ricotta
Methionine 0.281mg 0.024mg Ricotta
Phenylalanine 0.556mg 0.044mg Ricotta
Valine 0.692mg 0.057mg Ricotta
Histidine 0.459mg 0.027mg Ricotta
Cholesterol 51mg 0mg Kiwifruit
Saturated Fat 8.295g 0.029g Kiwifruit
Monounsaturated Fat 3.627g 0.047g Ricotta
Polyunsaturated fat 0.385g 0.287g Ricotta

Which food is preferable for your diet?

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

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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%
Ricotta
42%
Kiwifruit
Minerals Daily Need Coverage Score
29%
Ricotta
14%
Kiwifruit

Comparison summary

Which food is lower in Sugar?
Ricotta
Ricotta is lower in Sugar (difference - 8.72g)
Which food is lower in glycemic index?
Ricotta
Ricotta is lower in glycemic index (difference - 31)
Which food contains less Sodium?
Kiwifruit
Kiwifruit contains less Sodium (difference - 81mg)
Which food is lower in Cholesterol?
Kiwifruit
Kiwifruit is lower in Cholesterol (difference - 51mg)
Which food is lower in Saturated Fat?
Kiwifruit
Kiwifruit is lower in Saturated Fat (difference - 8.266g)
Which food is cheaper?
Kiwifruit
Kiwifruit is cheaper (difference - $1.5)
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.
Which food is richer in vitamins?
?
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. Kiwifruit - 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.