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  6. Ricotta vs. Maple sugar

Ricotta vs. Maple sugar — In-Depth Nutrition Comparison

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What are the main differences between ricotta and maple sugar?

  • Ricotta is richer in selenium, phosphorus, vitamin B12, vitamin B2, and calcium, yet maple sugar is richer in manganese, zinc, and iron.
  • Maple sugar's daily need coverage for manganese is 192% higher.
  • Ricotta has a lower glycemic index than maple sugar.

We used Cheese, ricotta, whole milk and Sugars, maple types in this comparison.

Infographic

Ricotta vs Maple sugar 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 14% 27% 24% 60% 33% 165% 1.3% 1.4% 577% 4.4%
Contains more CalciumCalcium +130%
Contains more PhosphorusPhosphorus +5166.7%
Contains more SeleniumSelenium +1712.5%
Contains more MagnesiumMagnesium +72.7%
Contains more PotassiumPotassium +161%
Contains more IronIron +323.7%
Contains more CopperCopper +371.4%
Contains more ZincZinc +422.4%
Contains less SodiumSodium -86.9%
Contains more ManganeseManganese +73600%

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
12
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 0% 0% 0% 0% 2.3% 3% 0.75% 2.9% 0.69% 0% 0% 0% 1.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +44.4%
Contains more Vitamin B2Vitamin B2 +1400%
Contains more Vitamin B3Vitamin B3 +160%
Contains more Vitamin B5Vitamin B5 +343.8%
Contains more Vitamin B6Vitamin B6 +1333.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +733.3%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Ricotta Maple sugar DV% diff.
Manganese 0.006mg 4.422mg 192%
Zinc 1.16mg 6.06mg 45%
Saturated fat 8.295g 0.036g 38%
Carbs 3.04g 90.9g 29%
Selenium 14.5µg 0.8µg 25%
Phosphorus 158mg 3mg 22%
Protein 11.26g 0.1g 22%
Fats 12.98g 0.2g 20%
Cholesterol 51mg 0mg 17%
Iron 0.38mg 1.61mg 15%
Vitamin B12 0.34µg 0µg 14%
Vitamin B2 0.195mg 0.013mg 14%
Vitamin A 120µg 0µg 13%
Calcium 207mg 90mg 12%
Calories 174kcal 354kcal 9%
Monounsaturated fat 3.627g 0.064g 9%
Copper 0.021mg 0.099mg 9%
Potassium 105mg 274mg 5%
Vitamin B5 0.213mg 0.048mg 3%
Vitamin B6 0.043mg 0.003mg 3%
Folate 12µg 0µg 3%
Choline 17.5mg 2.1mg 3%
Sodium 84mg 11mg 3%
Magnesium 11mg 19mg 2%
Polyunsaturated fat 0.385g 0.1g 2%
Vitamin E 0.11mg 0mg 1%
Vitamin D 0.2µg 0µg 1%
Vitamin D 10IU 0IU 1%
Vitamin K 1.1µg 0µg 1%
Net carbs 3.04g 90.9g N/A
Sugar 0.27g 84.87g N/A
Vitamin B1 0.013mg 0.009mg 0%
Vitamin B3 0.104mg 0.04mg 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
91% 8%
Protein: 0.1 g
Fats: 0.2 g
Carbs: 90.9 g
Water: 8 g
Other: 0.8 g
Contains more ProteinProtein +11160%
Contains more FatsFats +6390%
Contains more WaterWater +796.3%
Contains more OtherOther +27.5%
Contains more CarbsCarbs +2890.1%

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
18% 32% 50%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.1 g
Contains more Mono. FatMonounsaturated fat +5567.2%
Contains more Poly. FatPolyunsaturated fat +285%
Contains less Sat. FatSaturated fat -99.6%

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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. Maple sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169658/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.