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  6. Ricotta vs. Omelette

Ricotta vs. Omelette — In-Depth Nutrition Comparison

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What are the main differences between ricotta and omelette?

  • Ricotta is richer in calcium, yet omelette is richer in choline, vitamin B5, selenium, vitamin B12, vitamin B2, iron, and vitamin D.
  • Omelette's daily need coverage for cholesterol is 87% higher.
  • Ricotta has 4 times more calcium than omelette. Ricotta has 207mg of calcium, while omelette has 48mg.
  • Omelette contains less saturated fat.
  • Omelette has a lower glycemic index than ricotta.

We used Cheese, ricotta, whole milk and Egg, whole, cooked, omelet types in this comparison.

Infographic

Ricotta vs Omelette 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 7.9% 14% 10% 56% 21% 30% 72% 20% 3.1% 141%
Contains more CalciumCalcium +331.3%
Contains less SodiumSodium -45.8%
Contains more PotassiumPotassium +11.4%
Contains more IronIron +289.5%
Contains more CopperCopper +200%
Contains more ManganeseManganese +300%
Contains more SeleniumSelenium +77.9%
~equal in Magnesium ~11mg
~equal in Zinc ~1.09mg
~equal in Phosphorus ~167mg

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 0% 57% 26% 26% 8.5% 89% 1.2% 77% 33% 95% 11% 29% 135%
Contains more Vitamin B3Vitamin B3 +62.5%
Contains more Vitamin AVitamin A +43.3%
Contains more Vitamin EVitamin E +1072.7%
Contains more Vitamin DVitamin D +750%
Contains more Vitamin B1Vitamin B1 +161.5%
Contains more Vitamin B2Vitamin B2 +97.9%
Contains more Vitamin B5Vitamin B5 +505.2%
Contains more Vitamin B6Vitamin B6 +232.6%
Contains more Vitamin B12Vitamin B12 +123.5%
Contains more Vitamin KVitamin K +309.1%
Contains more FolateFolate +225%
Contains more CholineCholine +1314.9%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Ricotta Omelette DV% diff.
Cholesterol 51mg 313mg 87%
Choline 17.5mg 247.6mg 42%
Saturated fat 8.295g 3.319g 23%
Vitamin B5 0.213mg 1.289mg 22%
Selenium 14.5µg 25.8µg 21%
Vitamin B12 0.34µg 0.76µg 18%
Polyunsaturated fat 0.385g 2.712g 16%
Calcium 207mg 48mg 16%
Vitamin B2 0.195mg 0.386mg 15%
Iron 0.38mg 1.48mg 14%
Vitamin E 0.11mg 1.29mg 8%
Vitamin B6 0.043mg 0.143mg 8%
Vitamin D 0.2µg 1.7µg 8%
Folate 12µg 39µg 7%
Vitamin D 10IU 69IU 7%
Vitamin A 120µg 172µg 6%
Copper 0.021mg 0.063mg 5%
Monounsaturated fat 3.627g 4.843g 3%
Sodium 84mg 155mg 3%
Vitamin K 1.1µg 4.5µg 3%
Vitamin B1 0.013mg 0.034mg 2%
Fats 12.98g 11.66g 2%
Phosphorus 158mg 167mg 1%
Manganese 0.006mg 0.024mg 1%
Zinc 1.16mg 1.09mg 1%
Protein 11.26g 10.57g 1%
Carbs 3.04g 0.64g 1%
Calories 174kcal 154kcal 1%
Net carbs 3.04g 0.64g N/A
Magnesium 11mg 11mg 0%
Potassium 105mg 117mg 0%
Sugar 0.27g 0.31g N/A
Vitamin B3 0.104mg 0.064mg 0%
Trans fat 0.709g N/A
Tryptophan 0.125mg 0.14mg 0%
Threonine 0.517mg 0.467mg 0%
Isoleucine 0.589mg 0.565mg 0%
Leucine 1.221mg 0.913mg 0%
Lysine 1.338mg 0.767mg 0%
Methionine 0.281mg 0.319mg 0%
Phenylalanine 0.556mg 0.572mg 0%
Valine 0.692mg 0.722mg 0%
Histidine 0.459mg 0.26mg 0%
Omega-3 - DHA 0g 0.049g N/A
Omega-3 - DPA 0g 0.006g N/A
Omega-6 - Eicosadienoic acid 0.015g N/A

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
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 g
Contains more FatsFats +11.3%
Contains more CarbsCarbs +375%
~equal in Protein ~10.57g
~equal in Water ~76.13g
~equal in Other ~1g

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
31% 45% 25%
Saturated fat: Sat. Fat 3.319 g
Monounsaturated fat: Mono. Fat 4.843 g
Polyunsaturated fat: Poly. Fat 2.712 g
Contains less Sat. FatSaturated fat -60%
Contains more Mono. FatMonounsaturated fat +33.5%
Contains more Poly. FatPolyunsaturated fat +604.4%

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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. Omelette - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/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.