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  6. Ricotta vs. Kohlrabi

Ricotta vs. Kohlrabi — In-Depth Nutrition Comparison

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What are the differences between Ricotta and Kohlrabi?

  • Ricotta is higher in Selenium, Calcium, Phosphorus, Vitamin B12, Vitamin B2, and Vitamin A RAE, yet Kohlrabi is higher in Vitamin C, and Fiber.
  • Kohlrabi's daily need coverage for Vitamin C is 69% more.

We used Cheese, ricotta, whole milk and Kohlrabi, raw types in this article.

Infographic

Ricotta vs Kohlrabi 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
4
:
6
Kohlrabi
Kohlrabi
Contains more Calcium +762.5%
Contains more Phosphorus +243.5%
Contains more Zinc +3766.7%
Contains more Selenium +1971.4%
Contains more Magnesium +72.7%
Contains more Potassium +233.3%
Contains less Sodium -76.2%
Contains more Copper +514.3%
Contains more Manganese +2216.7%
Equal in Iron - 0.4
Ricotta
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 63% 15% 8% 68% 10% 11% 32% 7% 1% 80%
Kohlrabi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 14% 20% 31% 3% 1% 43% 19% 4%
Contains more Calcium +762.5%
Contains more Phosphorus +243.5%
Contains more Zinc +3766.7%
Contains more Selenium +1971.4%
Contains more Magnesium +72.7%
Contains more Potassium +233.3%
Contains less Sodium -76.2%
Contains more Copper +514.3%
Contains more Manganese +2216.7%
Equal in Iron - 0.4

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
6
:
6
Kohlrabi
Kohlrabi
Contains more Vitamin A +1136.1%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +875%
Contains more Vitamin B5 +29.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +1000%
Contains more Vitamin E +336.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +284.6%
Contains more Vitamin B3 +284.6%
Contains more Vitamin B6 +248.8%
Contains more Folate +33.3%
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%
Kohlrabi
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 10% 0% 207% 13% 5% 8% 10% 35% 12% 0% 1%
Contains more Vitamin A +1136.1%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +875%
Contains more Vitamin B5 +29.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +1000%
Contains more Vitamin E +336.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +284.6%
Contains more Vitamin B3 +284.6%
Contains more Vitamin B6 +248.8%
Contains more Folate +33.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ricotta
Ricotta
3
:
2
Kohlrabi
Kohlrabi
Contains more Protein +562.4%
Contains more Fats +12880%
Contains more Carbs +103.9%
Contains more Water +26.9%
Equal in Other - 1
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
Kohlrabi
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Contains more Protein +562.4%
Contains more Fats +12880%
Contains more Carbs +103.9%
Contains more Water +26.9%
Equal in Other - 1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ricotta
Ricotta
2
:
1
Kohlrabi
Kohlrabi
Contains more Monounsaturated Fat +51714.3%
Contains more Polyunsaturated fat +702.1%
Contains less Saturated Fat -99.8%
Ricotta
67% 29% 3%
Saturated Fat: 8.295 g
Monounsaturated Fat: 3.627 g
Polyunsaturated fat: 0.385 g
Kohlrabi
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.048 g
Contains more Monounsaturated Fat +51714.3%
Contains more Polyunsaturated fat +702.1%
Contains less Saturated Fat -99.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ricotta Kohlrabi Opinion
Net carbs 3.04g 2.6g Ricotta
Protein 11.26g 1.7g Ricotta
Fats 12.98g 0.1g Ricotta
Carbs 3.04g 6.2g Kohlrabi
Calories 174kcal 27kcal Ricotta
Sugar 0.27g 2.6g Ricotta
Fiber 0g 3.6g Kohlrabi
Calcium 207mg 24mg Ricotta
Iron 0.38mg 0.4mg Kohlrabi
Magnesium 11mg 19mg Kohlrabi
Phosphorus 158mg 46mg Ricotta
Potassium 105mg 350mg Kohlrabi
Sodium 84mg 20mg Kohlrabi
Zinc 1.16mg 0.03mg Ricotta
Copper 0.021mg 0.129mg Kohlrabi
Manganese 0.006mg 0.139mg Kohlrabi
Selenium 14.5µg 0.7µg Ricotta
Vitamin A 445IU 36IU Ricotta
Vitamin A RAE 120µg 2µg Ricotta
Vitamin E 0.11mg 0.48mg Kohlrabi
Vitamin D 10IU 0IU Ricotta
Vitamin D 0.2µg 0µg Ricotta
Vitamin C 0mg 62mg Kohlrabi
Vitamin B1 0.013mg 0.05mg Kohlrabi
Vitamin B2 0.195mg 0.02mg Ricotta
Vitamin B3 0.104mg 0.4mg Kohlrabi
Vitamin B5 0.213mg 0.165mg Ricotta
Vitamin B6 0.043mg 0.15mg Kohlrabi
Folate 12µg 16µg Kohlrabi
Vitamin B12 0.34µg 0µg Ricotta
Vitamin K 1.1µg 0.1µg Ricotta
Tryptophan 0.125mg 0.01mg Ricotta
Threonine 0.517mg 0.049mg Ricotta
Isoleucine 0.589mg 0.078mg Ricotta
Leucine 1.221mg 0.067mg Ricotta
Lysine 1.338mg 0.056mg Ricotta
Methionine 0.281mg 0.013mg Ricotta
Phenylalanine 0.556mg 0.039mg Ricotta
Valine 0.692mg 0.05mg Ricotta
Histidine 0.459mg 0.019mg Ricotta
Cholesterol 51mg 0mg Kohlrabi
Saturated Fat 8.295g 0.013g Kohlrabi
Monounsaturated Fat 3.627g 0.007g Ricotta
Polyunsaturated fat 0.385g 0.048g Ricotta

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ricotta Kohlrabi
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
25%
Kohlrabi
Minerals Daily Need Coverage Score
29%
Ricotta
15%
Kohlrabi

Comparison summary

Which food is lower in Sugar?
Ricotta
Ricotta is lower in Sugar (difference - 2.33g)
Which food contains less Sodium?
Kohlrabi
Kohlrabi contains less Sodium (difference - 64mg)
Which food is lower in Cholesterol?
Kohlrabi
Kohlrabi is lower in Cholesterol (difference - 51mg)
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 8.282g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 7)
Which food is cheaper?
Kohlrabi
Kohlrabi is cheaper (difference - $1.4)
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. Kohlrabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168424/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.