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  6. Ricotta vs. Mustard Greens Raw

Ricotta vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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What are the main differences between ricotta and mustard Greens Raw?

  • Ricotta is richer in selenium, phosphorus, and vitamin B12, yet mustard Greens Raw are richer in vitamin K, vitamin C, vitamin A, copper, and iron.
  • Mustard Greens Raw' daily need coverage for vitamin K is 214% higher.

We used Cheese, ricotta, whole milk and Mustard greens, raw types in this comparison.

Infographic

Ricotta vs Mustard Greens Raw 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 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Contains more CalciumCalcium +80%
Contains more ZincZinc +364%
Contains more PhosphorusPhosphorus +172.4%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1511.1%
Contains more MagnesiumMagnesium +190.9%
Contains more PotassiumPotassium +265.7%
Contains more IronIron +331.6%
Contains more CopperCopper +685.7%
Contains less SodiumSodium -76.2%

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%
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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +77.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +3400%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +25.8%
Contains more Vitamin EVitamin E +1727.3%
Contains more Vitamin B1Vitamin B1 +515.4%
Contains more Vitamin B3Vitamin B3 +669.2%
Contains more Vitamin B6Vitamin B6 +318.6%
Contains more Vitamin KVitamin K +23309.1%
~equal in Vitamin B5 ~0.21mg
~equal in Folate ~12µg

All nutrients comparison - raw data values

Nutrient Ricotta Mustard Greens Raw DV% diff.
Vitamin K 1.1µg 257.5µg 214%
Vitamin C 0mg 70mg 78%
Saturated fat 8.295g 0.01g 38%
Selenium 14.5µg 0.9µg 25%
Fats 12.98g 0.42g 19%
Protein 11.26g 2.86g 17%
Cholesterol 51mg 0mg 17%
Iron 0.38mg 1.64mg 16%
Copper 0.021mg 0.165mg 16%
Vitamin B12 0.34µg 0µg 14%
Phosphorus 158mg 58mg 14%
Vitamin E 0.11mg 2.01mg 13%
Fiber 0g 3.2g 13%
Vitamin B6 0.043mg 0.18mg 11%
Monounsaturated fat 3.627g 0.092g 9%
Calcium 207mg 115mg 9%
Potassium 105mg 384mg 8%
Zinc 1.16mg 0.25mg 8%
Vitamin B2 0.195mg 0.11mg 7%
Calories 174kcal 27kcal 7%
Vitamin B1 0.013mg 0.08mg 6%
Magnesium 11mg 32mg 5%
Vitamin B3 0.104mg 0.8mg 4%
Vitamin A 120µg 151µg 3%
Sodium 84mg 20mg 3%
Choline 17.5mg 0.5mg 3%
Polyunsaturated fat 0.385g 0.038g 2%
Vitamin D 0.2µg 0µg 1%
Carbs 3.04g 4.67g 1%
Vitamin D 10IU 0IU 1%
Net carbs 3.04g 1.47g N/A
Sugar 0.27g 1.32g N/A
Manganese 0.006mg 0%
Vitamin B5 0.213mg 0.21mg 0%
Folate 12µg 12µg 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
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more ProteinProtein +293.7%
Contains more FatsFats +2990.5%
Contains more CarbsCarbs +53.6%
Contains more WaterWater +26.5%
Contains more OtherOther +32.4%

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
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +3842.4%
Contains more Poly. FatPolyunsaturated fat +913.2%
Contains less Sat. FatSaturated fat -99.9%

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. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.