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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, Copper, Iron, and Fiber.
  • 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.
Ricotta
Ricotta
5
:
5
Mustard Greens Raw
Mustard Greens Raw
Contains more Calcium +80%
Contains more Phosphorus +172.4%
Contains more Zinc +364%
Contains more Selenium +1511.1%
Contains more Iron +331.6%
Contains more Magnesium +190.9%
Contains more Potassium +265.7%
Contains less Sodium -76.2%
Contains more Copper +685.7%
Ricotta
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 63% 15% 8% 68% 10% 11% 32% 7% 1% 80%
Mustard Greens Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 62% 23% 25% 34% 3% 7% 56% 0% 5%
Contains more Calcium +80%
Contains more Phosphorus +172.4%
Contains more Zinc +364%
Contains more Selenium +1511.1%
Contains more Iron +331.6%
Contains more Magnesium +190.9%
Contains more Potassium +265.7%
Contains less Sodium -76.2%
Contains more Copper +685.7%

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
4
:
7
Mustard Greens Raw
Mustard Greens Raw
Contains more Vitamin D +∞%
Contains more Vitamin B2 +77.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +579.6%
Contains more Vitamin E +1727.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +515.4%
Contains more Vitamin B3 +669.2%
Contains more Vitamin B6 +318.6%
Contains more Vitamin K +23309.1%
Equal in Vitamin B5 - 0.21
Equal in Folate - 12
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%
Mustard Greens Raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 182% 41% 0% 234% 20% 26% 15% 13% 42% 9% 0% 644%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +77.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +579.6%
Contains more Vitamin E +1727.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +515.4%
Contains more Vitamin B3 +669.2%
Contains more Vitamin B6 +318.6%
Contains more Vitamin K +23309.1%
Equal in Vitamin B5 - 0.21
Equal in Folate - 12

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ricotta
Ricotta
2
:
3
Mustard Greens Raw
Mustard Greens Raw
Contains more Protein +293.7%
Contains more Fats +2990.5%
Contains more Carbs +53.6%
Contains more Water +26.5%
Contains more Other +32.4%
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
Mustard Greens Raw
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 Protein +293.7%
Contains more Fats +2990.5%
Contains more Carbs +53.6%
Contains more Water +26.5%
Contains more Other +32.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ricotta
Ricotta
2
:
1
Mustard Greens Raw
Mustard Greens Raw
Contains more Monounsaturated Fat +3842.4%
Contains more Polyunsaturated fat +913.2%
Contains less Saturated Fat -99.9%
Ricotta
67% 29% 3%
Saturated Fat: 8.295 g
Monounsaturated Fat: 3.627 g
Polyunsaturated fat: 0.385 g
Mustard Greens Raw
7% 66% 27%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.092 g
Polyunsaturated fat: 0.038 g
Contains more Monounsaturated Fat +3842.4%
Contains more Polyunsaturated fat +913.2%
Contains less Saturated Fat -99.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ricotta Mustard Greens Raw
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 Mustard Greens Raw Opinion
Net carbs 3.04g 1.47g Ricotta
Protein 11.26g 2.86g Ricotta
Fats 12.98g 0.42g Ricotta
Carbs 3.04g 4.67g Mustard Greens Raw
Calories 174kcal 27kcal Ricotta
Sugar 0.27g 1.32g Ricotta
Fiber 0g 3.2g Mustard Greens Raw
Calcium 207mg 115mg Ricotta
Iron 0.38mg 1.64mg Mustard Greens Raw
Magnesium 11mg 32mg Mustard Greens Raw
Phosphorus 158mg 58mg Ricotta
Potassium 105mg 384mg Mustard Greens Raw
Sodium 84mg 20mg Mustard Greens Raw
Zinc 1.16mg 0.25mg Ricotta
Copper 0.021mg 0.165mg Mustard Greens Raw
Manganese 0.006mg Ricotta
Selenium 14.5µg 0.9µg Ricotta
Vitamin A 445IU 3024IU Mustard Greens Raw
Vitamin A RAE 120µg 151µg Mustard Greens Raw
Vitamin E 0.11mg 2.01mg Mustard Greens Raw
Vitamin D 10IU 0IU Ricotta
Vitamin D 0.2µg 0µg Ricotta
Vitamin C 0mg 70mg Mustard Greens Raw
Vitamin B1 0.013mg 0.08mg Mustard Greens Raw
Vitamin B2 0.195mg 0.11mg Ricotta
Vitamin B3 0.104mg 0.8mg Mustard Greens Raw
Vitamin B5 0.213mg 0.21mg Ricotta
Vitamin B6 0.043mg 0.18mg Mustard Greens Raw
Folate 12µg 12µg
Vitamin B12 0.34µg 0µg Ricotta
Vitamin K 1.1µg 257.5µg Mustard Greens Raw
Tryptophan 0.125mg Ricotta
Threonine 0.517mg Ricotta
Isoleucine 0.589mg Ricotta
Leucine 1.221mg Ricotta
Lysine 1.338mg Ricotta
Methionine 0.281mg Ricotta
Phenylalanine 0.556mg Ricotta
Valine 0.692mg Ricotta
Histidine 0.459mg Ricotta
Cholesterol 51mg 0mg Mustard Greens Raw
Saturated Fat 8.295g 0.01g Mustard Greens Raw
Monounsaturated Fat 3.627g 0.092g Ricotta
Polyunsaturated fat 0.385g 0.038g Ricotta

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ricotta Mustard Greens Raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
102%
Mustard Greens Raw
Minerals Daily Need Coverage Score
29%
Ricotta
25%
Mustard Greens Raw

Comparison summary

Which food is lower in Sugar?
Ricotta
Ricotta is lower in Sugar (difference - 1.05g)
Which food is lower in glycemic index?
Ricotta
Ricotta is lower in glycemic index (difference - 5)
Which food contains less Sodium?
Mustard Greens Raw
Mustard Greens Raw contains less Sodium (difference - 64mg)
Which food is lower in Cholesterol?
Mustard Greens Raw
Mustard Greens Raw is lower in Cholesterol (difference - 51mg)
Which food is lower in Saturated Fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated Fat (difference - 8.285g)
Which food is cheaper?
Mustard Greens Raw
Mustard Greens Raw is cheaper (difference - $0.6)
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. 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.