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Ricotta vs. Pomelo — In-Depth Nutrition Comparison

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Differences between ricotta and pomelo

  • Ricotta has more calcium, phosphorus, vitamin B12, vitamin B2, zinc, and vitamin A, while pomelo has more vitamin C.
  • Pomelo's daily need coverage for vitamin C is 68% higher.
  • Ricotta has a lower glycemic index. The glycemic index of ricotta is 27, while the glycemic index of pomelo is 78.

The food types used in this comparison are Cheese, ricotta, whole milk and Pummelo, raw.

Infographic

Ricotta vs Pomelo infographic
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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%
Pomelo
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 4.3% 1.2% 19% 4.1% 16% 2.2% 7.3% 0.13% 2.2% 0%
Contains more MagnesiumMagnesium +83.3%
Contains more CalciumCalcium +5075%
Contains more IronIron +245.5%
Contains more ZincZinc +1350%
Contains more PhosphorusPhosphorus +829.4%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +105.7%
Contains more CopperCopper +128.6%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +183.3%

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
10
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%
Pomelo
3
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 203% 0% 0% 0% 8.5% 6.2% 4.1% 0% 8.3% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +622.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +19.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +161.5%
Contains more Vitamin B3Vitamin B3 +111.5%

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
Pomelo
2
10% 89%
Protein: 0.76 g
Fats: 0.04 g
Carbs: 9.62 g
Water: 89.1 g
Other: 0.48 g
Contains more ProteinProtein +1381.6%
Contains more FatsFats +32350%
Contains more OtherOther +112.5%
Contains more CarbsCarbs +216.4%
Contains more WaterWater +24.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ricotta Pomelo DV% diff.
Vitamin C 0mg 61mg 68%
Saturated fat 8.295g 38%
Selenium 14.5µg 26%
Protein 11.26g 0.76g 21%
Fats 12.98g 0.04g 20%
Calcium 207mg 4mg 20%
Phosphorus 158mg 17mg 20%
Cholesterol 51mg 0mg 17%
Vitamin B12 0.34µg 0µg 14%
Vitamin B2 0.195mg 0.027mg 13%
Vitamin A 120µg 0µg 13%
Zinc 1.16mg 0.08mg 10%
Monounsaturated fat 3.627g 9%
Calories 174kcal 38kcal 7%
Vitamin B5 0.213mg 4%
Sodium 84mg 1mg 4%
Fiber 0g 1g 4%
Copper 0.021mg 0.048mg 3%
Polyunsaturated fat 0.385g 3%
Iron 0.38mg 0.11mg 3%
Choline 17.5mg 3%
Folate 12µg 3%
Potassium 105mg 216mg 3%
Carbs 3.04g 9.62g 2%
Vitamin B1 0.013mg 0.034mg 2%
Vitamin D 10IU 1%
Vitamin K 1.1µg 1%
Vitamin B6 0.043mg 0.036mg 1%
Vitamin B3 0.104mg 0.22mg 1%
Magnesium 11mg 6mg 1%
Vitamin D 0.2µg 1%
Vitamin E 0.11mg 1%
Net carbs 3.04g 8.62g N/A
Sugar 0.27g N/A
Manganese 0.006mg 0.017mg 0%
Tryptophan 0.125mg 0%
Threonine 0.517mg 0%
Isoleucine 0.589mg 0%
Leucine 1.221mg 0%
Lysine 1.338mg 0%
Methionine 0.281mg 0%
Phenylalanine 0.556mg 0%
Valine 0.692mg 0%
Histidine 0.459mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ricotta Pomelo
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
18%
Pomelo
Minerals Daily Need Coverage Score
29%
Ricotta
6%
Pomelo

Comparison summary

Which food is richer in minerals?
Ricotta
Ricotta is relatively richer in minerals
Which food is lower in glycemic index?
Ricotta
Ricotta is lower in glycemic index (difference - 51)
Which food is richer in vitamins?
Ricotta
Ricotta is relatively richer in vitamins
Which food is lower in Cholesterol?
Pomelo
Pomelo is lower in Cholesterol (difference - 51mg)
Which food is lower in Sugar?
Pomelo
Pomelo is lower in Sugar (difference - 0.27g)
Which food contains less Sodium?
Pomelo
Pomelo contains less Sodium (difference - 83mg)
Which food is lower in Saturated fat?
Pomelo
Pomelo is lower in Saturated fat (difference - 8.295g)
Which food is cheaper?
Pomelo
Pomelo is cheaper (difference - $1.7)

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. Pomelo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167754/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.