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  6. Ricotta vs. Onion

Ricotta vs. Onion — In-Depth Nutrition Comparison

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How are Ricotta and Onion different?

  • Ricotta is richer in Selenium, Phosphorus, Calcium, Vitamin B12, Vitamin A RAE, Vitamin B2, and Zinc, while Onion is higher in Vitamin C.
  • Ricotta covers your daily need of Saturated Fat 41% more than Onion.

Cheese, ricotta, whole milk and Onions, raw types were used in this article.

Infographic

Ricotta vs Onion 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
6
:
4
Onion
Onion
Contains more Calcium +800%
Contains more Iron +81%
Contains more Phosphorus +444.8%
Contains more Zinc +582.4%
Contains more Selenium +2800%
Contains more Potassium +39%
Contains less Sodium -95.2%
Contains more Copper +85.7%
Contains more Manganese +2050%
Equal in Magnesium - 10
Ricotta
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 63% 15% 8% 68% 10% 11% 32% 7% 1% 80%
Onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 8% 8% 13% 13% 1% 5% 14% 17% 3%
Contains more Calcium +800%
Contains more Iron +81%
Contains more Phosphorus +444.8%
Contains more Zinc +582.4%
Contains more Selenium +2800%
Contains more Potassium +39%
Contains less Sodium -95.2%
Contains more Copper +85.7%
Contains more Manganese +2050%
Equal in Magnesium - 10

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
7
:
5
Onion
Onion
Contains more Vitamin A +22150%
Contains more Vitamin E +450%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +622.2%
Contains more Vitamin B5 +73.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +175%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +253.8%
Contains more Vitamin B3 +11.5%
Contains more Vitamin B6 +179.1%
Contains more Folate +58.3%
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%
Onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 25% 12% 7% 3% 8% 28% 15% 0% 1%
Contains more Vitamin A +22150%
Contains more Vitamin E +450%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +622.2%
Contains more Vitamin B5 +73.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +175%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +253.8%
Contains more Vitamin B3 +11.5%
Contains more Vitamin B6 +179.1%
Contains more Folate +58.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ricotta
Ricotta
3
:
2
Onion
Onion
Contains more Protein +923.6%
Contains more Fats +12880%
Contains more Other +191.4%
Contains more Carbs +207.2%
Contains more Water +24.3%
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
Onion
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more Protein +923.6%
Contains more Fats +12880%
Contains more Other +191.4%
Contains more Carbs +207.2%
Contains more Water +24.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ricotta
Ricotta
2
:
1
Onion
Onion
Contains more Monounsaturated Fat +27800%
Contains more Polyunsaturated fat +2164.7%
Contains less Saturated Fat -99.5%
Ricotta
67% 29% 3%
Saturated Fat: 8.295 g
Monounsaturated Fat: 3.627 g
Polyunsaturated fat: 0.385 g
Onion
58% 18% 24%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.017 g
Contains more Monounsaturated Fat +27800%
Contains more Polyunsaturated fat +2164.7%
Contains less Saturated Fat -99.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ricotta Onion
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Ricotta Onion Opinion
Net carbs 3.04g 7.64g Onion
Protein 11.26g 1.1g Ricotta
Fats 12.98g 0.1g Ricotta
Carbs 3.04g 9.34g Onion
Calories 174kcal 40kcal Ricotta
Fructose 1.29g Onion
Sugar 0.27g 4.24g Ricotta
Fiber 0g 1.7g Onion
Calcium 207mg 23mg Ricotta
Iron 0.38mg 0.21mg Ricotta
Magnesium 11mg 10mg Ricotta
Phosphorus 158mg 29mg Ricotta
Potassium 105mg 146mg Onion
Sodium 84mg 4mg Onion
Zinc 1.16mg 0.17mg Ricotta
Copper 0.021mg 0.039mg Onion
Manganese 0.006mg 0.129mg Onion
Selenium 14.5µg 0.5µg Ricotta
Vitamin A 445IU 2IU Ricotta
Vitamin A RAE 120µg 0µg Ricotta
Vitamin E 0.11mg 0.02mg Ricotta
Vitamin D 10IU 0IU Ricotta
Vitamin D 0.2µg 0µg Ricotta
Vitamin C 0mg 7.4mg Onion
Vitamin B1 0.013mg 0.046mg Onion
Vitamin B2 0.195mg 0.027mg Ricotta
Vitamin B3 0.104mg 0.116mg Onion
Vitamin B5 0.213mg 0.123mg Ricotta
Vitamin B6 0.043mg 0.12mg Onion
Folate 12µg 19µg Onion
Vitamin B12 0.34µg 0µg Ricotta
Vitamin K 1.1µg 0.4µg Ricotta
Tryptophan 0.125mg 0.014mg Ricotta
Threonine 0.517mg 0.021mg Ricotta
Isoleucine 0.589mg 0.014mg Ricotta
Leucine 1.221mg 0.025mg Ricotta
Lysine 1.338mg 0.039mg Ricotta
Methionine 0.281mg 0.002mg Ricotta
Phenylalanine 0.556mg 0.025mg Ricotta
Valine 0.692mg 0.021mg Ricotta
Histidine 0.459mg 0.014mg Ricotta
Cholesterol 51mg 0mg Onion
Saturated Fat 8.295g 0.042g Onion
Monounsaturated Fat 3.627g 0.013g Ricotta
Polyunsaturated fat 0.385g 0.017g Ricotta

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ricotta Onion
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
8%
Onion
Minerals Daily Need Coverage Score
29%
Ricotta
8%
Onion

Comparison summary

Which food is richer in minerals?
Ricotta
Ricotta is relatively richer in minerals
Which food is lower in Sugar?
Ricotta
Ricotta is lower in Sugar (difference - 3.97g)
Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 80mg)
Which food is lower in Cholesterol?
Onion
Onion is lower in Cholesterol (difference - 51mg)
Which food is lower in Saturated Fat?
Onion
Onion is lower in Saturated Fat (difference - 8.253g)
Which food is lower in glycemic index?
Onion
Onion is lower in glycemic index (difference - 12)
Which food is cheaper?
Onion
Onion is cheaper (difference - $1.8)
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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.