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  6. Ricotta vs. Pomegranate

Ricotta vs. Pomegranate — In-Depth Nutrition Comparison

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Important differences between Ricotta and Pomegranate

  • Ricotta has more Selenium, Calcium, Phosphorus, Vitamin B12, and Vitamin A RAE, however, Pomegranate has more Fiber, Copper, and Vitamin K.
  • Ricotta's daily need coverage for Saturated Fat is 41% more.

The food varieties used in the comparison are Cheese, ricotta, whole milk and Pomegranates, raw.

Infographic

Ricotta vs Pomegranate 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
Pomegranate
Pomegranate
Contains more Calcium +1970%
Contains more Iron +26.7%
Contains more Phosphorus +338.9%
Contains more Zinc +231.4%
Contains more Selenium +2800%
Contains more Potassium +124.8%
Contains less Sodium -96.4%
Contains more Copper +652.4%
Contains more Manganese +1883.3%
Equal in Magnesium - 12
Ricotta
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 63% 15% 8% 68% 10% 11% 32% 7% 1% 80%
Pomegranate
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 12% 9% 16% 21% 1% 10% 53% 16% 3%
Contains more Calcium +1970%
Contains more Iron +26.7%
Contains more Phosphorus +338.9%
Contains more Zinc +231.4%
Contains more Selenium +2800%
Contains more Potassium +124.8%
Contains less Sodium -96.4%
Contains more Copper +652.4%
Contains more Manganese +1883.3%
Equal in Magnesium - 12

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
:
8
Pomegranate
Pomegranate
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +267.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +445.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +415.4%
Contains more Vitamin B3 +181.7%
Contains more Vitamin B5 +77%
Contains more Vitamin B6 +74.4%
Contains more Folate +216.7%
Contains more Vitamin K +1390.9%
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%
Pomegranate
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 12% 0% 34% 17% 13% 6% 23% 18% 29% 0% 41%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +267.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +445.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +415.4%
Contains more Vitamin B3 +181.7%
Contains more Vitamin B5 +77%
Contains more Vitamin B6 +74.4%
Contains more Folate +216.7%
Contains more Vitamin K +1390.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ricotta
Ricotta
3
:
2
Pomegranate
Pomegranate
Contains more Protein +574.3%
Contains more Fats +1009.4%
Contains more Other +92.5%
Contains more Carbs +515.1%
Equal in Water - 77.93
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
Pomegranate
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Contains more Protein +574.3%
Contains more Fats +1009.4%
Contains more Other +92.5%
Contains more Carbs +515.1%
Equal in Water - 77.93

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ricotta
Ricotta
2
:
1
Pomegranate
Pomegranate
Contains more Monounsaturated Fat +3800%
Contains more Polyunsaturated fat +387.3%
Contains less Saturated Fat -98.6%
Ricotta
67% 29% 3%
Saturated Fat: 8.295 g
Monounsaturated Fat: 3.627 g
Polyunsaturated fat: 0.385 g
Pomegranate
41% 32% 27%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.093 g
Polyunsaturated fat: 0.079 g
Contains more Monounsaturated Fat +3800%
Contains more Polyunsaturated fat +387.3%
Contains less Saturated Fat -98.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ricotta Pomegranate
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 vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Ricotta Pomegranate Opinion
Net carbs 3.04g 14.7g Pomegranate
Protein 11.26g 1.67g Ricotta
Fats 12.98g 1.17g Ricotta
Carbs 3.04g 18.7g Pomegranate
Calories 174kcal 83kcal Ricotta
Sugar 0.27g 13.67g Ricotta
Fiber 0g 4g Pomegranate
Calcium 207mg 10mg Ricotta
Iron 0.38mg 0.3mg Ricotta
Magnesium 11mg 12mg Pomegranate
Phosphorus 158mg 36mg Ricotta
Potassium 105mg 236mg Pomegranate
Sodium 84mg 3mg Pomegranate
Zinc 1.16mg 0.35mg Ricotta
Copper 0.021mg 0.158mg Pomegranate
Manganese 0.006mg 0.119mg Pomegranate
Selenium 14.5µg 0.5µg Ricotta
Vitamin A 445IU 0IU Ricotta
Vitamin A RAE 120µg 0µg Ricotta
Vitamin E 0.11mg 0.6mg Pomegranate
Vitamin D 10IU 0IU Ricotta
Vitamin D 0.2µg 0µg Ricotta
Vitamin C 0mg 10.2mg Pomegranate
Vitamin B1 0.013mg 0.067mg Pomegranate
Vitamin B2 0.195mg 0.053mg Ricotta
Vitamin B3 0.104mg 0.293mg Pomegranate
Vitamin B5 0.213mg 0.377mg Pomegranate
Vitamin B6 0.043mg 0.075mg Pomegranate
Folate 12µg 38µg Pomegranate
Vitamin B12 0.34µg 0µg Ricotta
Vitamin K 1.1µg 16.4µg Pomegranate
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 Pomegranate
Saturated Fat 8.295g 0.12g Pomegranate
Monounsaturated Fat 3.627g 0.093g Ricotta
Polyunsaturated fat 0.385g 0.079g Ricotta

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ricotta Pomegranate
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
16%
Pomegranate
Minerals Daily Need Coverage Score
29%
Ricotta
14%
Pomegranate

Comparison summary

Which food is lower in Sugar?
Ricotta
Ricotta is lower in Sugar (difference - 13.4g)
Which food is lower in glycemic index?
Ricotta
Ricotta is lower in glycemic index (difference - 27)
Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 81mg)
Which food is lower in Cholesterol?
Pomegranate
Pomegranate is lower in Cholesterol (difference - 51mg)
Which food is lower in Saturated Fat?
Pomegranate
Pomegranate is lower in Saturated Fat (difference - 8.175g)
Which food is cheaper?
Pomegranate
Pomegranate is cheaper (difference - $1)
Which food is richer in vitamins?
Pomegranate
Pomegranate is relatively richer in vitamins
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.

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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.