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Ricotta vs. Puff pastry — In-Depth Nutrition Comparison

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What are the differences between ricotta and puff pastry?

  • Ricotta is higher in calcium, vitamin B12, and phosphorus, yet puff pastry is higher in iron, vitamin B1, vitamin B3, manganese, and selenium.
  • Puff pastry's daily need coverage for iron is 28% more.
  • The glycemic index of ricotta is lower.

We used Cheese, ricotta, whole milk and Puff pastry, frozen, ready-to-bake, baked types in this article.

Infographic

Ricotta vs Puff pastry 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 11% 3% 5.5% 98% 38% 15% 26% 33% 65% 134%
Contains more CalciumCalcium +1970%
Contains more PotassiumPotassium +69.4%
Contains more ZincZinc +114.8%
Contains more PhosphorusPhosphorus +163.3%
Contains less SodiumSodium -66.8%
Contains more MagnesiumMagnesium +45.5%
Contains more IronIron +584.2%
Contains more CopperCopper +447.6%
Contains more ManganeseManganese +8150%
Contains more SeleniumSelenium +69%

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% 0% 11% 0% 81% 60% 71% 0% 4.4% 0% 41% 41% 3.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +126.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +182.3%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin B1Vitamin B1 +2384.6%
Contains more Vitamin B2Vitamin B2 +32.3%
Contains more Vitamin B3Vitamin B3 +3553.8%
Contains more Vitamin KVitamin K +1381.8%
Contains more FolateFolate +358.3%
~equal in Vitamin C ~0mg

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
7% 39% 46% 7%
Protein: 7.4 g
Fats: 38.5 g
Carbs: 45.7 g
Water: 7.4 g
Other: 1 g
Contains more ProteinProtein +52.2%
Contains more WaterWater +868.9%
Contains more FatsFats +196.6%
Contains more CarbsCarbs +1403.3%
~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
15% 24% 61%
Saturated fat: Sat. Fat 5.502 g
Monounsaturated fat: Mono. Fat 8.828 g
Polyunsaturated fat: Poly. Fat 22.228 g
Contains less Sat. FatSaturated fat -33.7%
Contains more Mono. FatMonounsaturated fat +143.4%
Contains more Poly. FatPolyunsaturated fat +5673.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ricotta Puff pastry
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index 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 Puff pastry DV% diff.
Polyunsaturated fat 0.385g 22.228g 146%
Fats 12.98g 38.5g 39%
Iron 0.38mg 2.6mg 28%
Vitamin B1 0.013mg 0.323mg 26%
Vitamin B3 0.104mg 3.8mg 23%
Manganese 0.006mg 0.495mg 21%
Calcium 207mg 10mg 20%
Calories 174kcal 558kcal 19%
Selenium 14.5µg 24.5µg 18%
Cholesterol 51mg 0mg 17%
Phosphorus 158mg 60mg 14%
Vitamin B12 0.34µg 0µg 14%
Carbs 3.04g 45.7g 14%
Monounsaturated fat 3.627g 8.828g 13%
Vitamin A 120µg 0µg 13%
Vitamin K 1.1µg 16.3µg 13%
Saturated fat 8.295g 5.502g 13%
Folate 12µg 55µg 11%
Copper 0.021mg 0.115mg 10%
Protein 11.26g 7.4g 8%
Sodium 84mg 253mg 7%
Fiber 0g 1.5g 6%
Zinc 1.16mg 0.54mg 6%
Vitamin B2 0.195mg 0.258mg 5%
Vitamin B5 0.213mg 0mg 4%
Vitamin E 0.11mg 0.55mg 3%
Choline 17.5mg 6.2mg 2%
Vitamin B6 0.043mg 0.019mg 2%
Potassium 105mg 62mg 1%
Magnesium 11mg 16mg 1%
Vitamin D 10IU 0IU 1%
Vitamin D 0.2µg 0µg 1%
Net carbs 3.04g 44.2g N/A
Sugar 0.27g 0.75g N/A
Tryptophan 0.125mg 0.086mg 0%
Threonine 0.517mg 0.198mg 0%
Isoleucine 0.589mg 0.275mg 0%
Leucine 1.221mg 0.514mg 0%
Lysine 1.338mg 0.144mg 0%
Methionine 0.281mg 0.131mg 0%
Phenylalanine 0.556mg 0.367mg 0%
Valine 0.692mg 0.312mg 0%
Histidine 0.459mg 0.158mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ricotta Puff pastry
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
24%
Puff pastry
Minerals Daily Need Coverage Score
29%
Ricotta
43%
Puff pastry

Comparison summary

Which food is lower in Sugar?
Ricotta
Ricotta is lower in Sugar (difference - 0.48g)
Which food contains less Sodium?
Ricotta
Ricotta contains less Sodium (difference - 169mg)
Which food is lower in glycemic index?
Ricotta
Ricotta is lower in glycemic index (difference - 29)
Which food is lower in Cholesterol?
Puff pastry
Puff pastry is lower in Cholesterol (difference - 51mg)
Which food is lower in Saturated fat?
Puff pastry
Puff pastry is lower in Saturated fat (difference - 2.793g)
Which food is cheaper?
Puff pastry
Puff pastry is cheaper (difference - $2)
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. Puff pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172738/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.