Ricotta vs. Mashed potato — In-Depth Nutrition Comparison
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A recap on differences between ricotta and mashed potato
- Ricotta is higher in selenium, calcium, phosphorus, vitamin B2, vitamin B12, and zinc, yet mashed potato is higher in vitamin B3.
- Ricotta covers your daily saturated fat needs 39% more than mashed potato.
- The glycemic index of ricotta is lower.
Food varieties used in this article are Cheese, ricotta, whole milk and Fast foods, potato, mashed.
Infographic
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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.
| Contains more CalciumCalcium | +1050% |
| Contains more IronIron | +22.6% |
| Contains more ZincZinc | +427.3% |
| Contains more PhosphorusPhosphorus | +167.8% |
| Contains less SodiumSodium | -72.5% |
| Contains more SeleniumSelenium | +1712.5% |
| Contains more MagnesiumMagnesium | +36.4% |
| Contains more PotassiumPotassium | +172.4% |
| Contains more CopperCopper | +66.7% |
| 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.
| Contains more Vitamin AVitamin A | +179.1% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +1200% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B12Vitamin B12 | +385.7% |
| Contains more FolateFolate | +33.3% |
| Contains more CholineCholine | +30.6% |
| Contains more Vitamin EVitamin E | +281.8% |
| Contains more Vitamin B1Vitamin B1 | +15.4% |
| Contains more Vitamin B3Vitamin B3 | +938.5% |
| Contains more Vitamin B6Vitamin B6 | +179.1% |
| Contains more Vitamin KVitamin K | +436.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 8.295g | 0.577g | 35% |
| Selenium | 14.5µg | 0.8µg | 25% |
| Calcium | 207mg | 18mg | 19% |
| Protein | 11.26g | 1.65g | 19% |
| Cholesterol | 51mg | 0mg | 17% |
| Fats | 12.98g | 2.82g | 16% |
| Vitamin B2 | 0.195mg | 0.015mg | 14% |
| Phosphorus | 158mg | 59mg | 14% |
| Vitamin B12 | 0.34µg | 0.07µg | 11% |
| Sodium | 84mg | 306mg | 10% |
| Zinc | 1.16mg | 0.22mg | 9% |
| Vitamin A | 120µg | 43µg | 9% |
| Monounsaturated fat | 3.627g | 0.72g | 7% |
| Vitamin B6 | 0.043mg | 0.12mg | 6% |
| Polyunsaturated fat | 0.385g | 1.342g | 6% |
| Vitamin B3 | 0.104mg | 1.08mg | 6% |
| Potassium | 105mg | 286mg | 5% |
| Fiber | 0g | 1.3g | 5% |
| Starch | 12.1g | 5% | |
| Vitamin K | 1.1µg | 5.9µg | 4% |
| Vitamin B5 | 0.213mg | 4% | |
| Calories | 174kcal | 89kcal | 4% |
| Carbs | 3.04g | 14.65g | 4% |
| Manganese | 0.006mg | 0.098mg | 4% |
| Vitamin E | 0.11mg | 0.42mg | 2% |
| Copper | 0.021mg | 0.035mg | 2% |
| Vitamin D | 0.2µg | 0µg | 1% |
| Iron | 0.38mg | 0.31mg | 1% |
| Magnesium | 11mg | 15mg | 1% |
| Folate | 12µg | 9µg | 1% |
| Choline | 17.5mg | 13.4mg | 1% |
| Vitamin D | 10IU | 0IU | 1% |
| Net carbs | 3.04g | 13.35g | N/A |
| Sugar | 0.27g | 0.5g | N/A |
| Vitamin B1 | 0.013mg | 0.015mg | 0% |
| Trans fat | 0.105g | N/A | |
| 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% | |
| Fructose | 0.2g | 0% | |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - ALA | 0.174g | N/A | |
| Omega-3 - DPA | 0g | 0.001g | N/A |
| Omega-6 - Eicosadienoic acid | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 1.146g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
11.26 g
Fats:
12.98 g
Carbs:
3.04 g
Water:
71.7 g
Other:
1.02 g
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
| Contains more ProteinProtein | +582.4% |
| Contains more FatsFats | +360.3% |
| Contains more CarbsCarbs | +381.9% |
| Contains more WaterWater | +11% |
| Contains more OtherOther | +23.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
8.295 g
Monounsaturated fat:
Mono. Fat
3.627 g
Polyunsaturated fat:
Poly. Fat
0.385 g
Saturated fat:
Sat. Fat
0.577 g
Monounsaturated fat:
Mono. Fat
0.72 g
Polyunsaturated fat:
Poly. Fat
1.342 g
| Contains more Mono. FatMonounsaturated fat | +403.8% |
| Contains less Sat. FatSaturated fat | -93% |
| Contains more Poly. FatPolyunsaturated fat | +248.6% |
