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  6. Ricotta vs. Sauerkraut

Ricotta vs. Sauerkraut — In-Depth Nutrition Comparison

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A recap on differences between ricotta and sauerkraut

  • Ricotta is higher in selenium, phosphorus, calcium, vitamin B12, and vitamin B2, yet sauerkraut is higher in vitamin C and iron.
  • Ricotta covers your daily saturated fat needs 41% more than sauerkraut.

Food varieties used in this article are Cheese, ricotta, whole milk and Sauerkraut, canned, solids and liquids.

Infographic

Ricotta vs Sauerkraut 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 9.3% 9% 15% 55% 32% 5.2% 8.6% 86% 20% 3.3%
Contains more CalciumCalcium +590%
Contains more ZincZinc +510.5%
Contains more PhosphorusPhosphorus +690%
Contains less SodiumSodium -87.3%
Contains more SeleniumSelenium +2316.7%
Contains more MagnesiumMagnesium +18.2%
Contains more PotassiumPotassium +61.9%
Contains more IronIron +286.8%
Contains more CopperCopper +357.1%
Contains more ManganeseManganese +2416.7%

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 49% 0.33% 2.8% 0% 5.3% 5.1% 2.7% 5.6% 30% 0% 33% 18% 5.7%
Contains more Vitamin AVitamin A +11900%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +786.4%
Contains more Vitamin B5Vitamin B5 +129%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +68.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +27.3%
Contains more Vitamin B1Vitamin B1 +61.5%
Contains more Vitamin B3Vitamin B3 +37.5%
Contains more Vitamin B6Vitamin B6 +202.3%
Contains more Vitamin KVitamin K +1081.8%
Contains more FolateFolate +100%

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
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
Contains more ProteinProtein +1137.4%
Contains more FatsFats +9171.4%
Contains more CarbsCarbs +40.8%
Contains more WaterWater +29%
Contains more OtherOther +110.8%

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
30% 11% 59%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.067 g
Contains more Mono. FatMonounsaturated fat +27800%
Contains more Poly. FatPolyunsaturated fat +474.6%
Contains less Sat. FatSaturated fat -99.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ricotta Sauerkraut DV% diff.
Saturated fat 8.295g 0.034g 38%
Selenium 14.5µg 0.6µg 25%
Sodium 84mg 661mg 25%
Protein 11.26g 0.91g 21%
Phosphorus 158mg 20mg 20%
Fats 12.98g 0.14g 20%
Calcium 207mg 30mg 18%
Cholesterol 51mg 0mg 17%
Vitamin C 0mg 14.7mg 16%
Iron 0.38mg 1.47mg 14%
Vitamin B12 0.34µg 0µg 14%
Vitamin B2 0.195mg 0.022mg 13%
Vitamin A 120µg 1µg 13%
Fiber 0g 2.9g 12%
Vitamin K 1.1µg 13µg 10%
Monounsaturated fat 3.627g 0.013g 9%
Zinc 1.16mg 0.19mg 9%
Calories 174kcal 19kcal 8%
Copper 0.021mg 0.096mg 8%
Vitamin B6 0.043mg 0.13mg 7%
Manganese 0.006mg 0.151mg 6%
Folate 12µg 24µg 3%
Vitamin B5 0.213mg 0.093mg 2%
Polyunsaturated fat 0.385g 0.067g 2%
Potassium 105mg 170mg 2%
Vitamin D 10IU 0IU 1%
Choline 17.5mg 10.4mg 1%
Vitamin B1 0.013mg 0.021mg 1%
Vitamin D 0.2µg 0µg 1%
Carbs 3.04g 4.28g 0%
Net carbs 3.04g 1.38g N/A
Magnesium 11mg 13mg 0%
Sugar 0.27g 1.78g N/A
Vitamin E 0.11mg 0.14mg 0%
Vitamin B3 0.104mg 0.143mg 0%
Tryptophan 0.125mg 0.008mg 0%
Threonine 0.517mg 0.025mg 0%
Isoleucine 0.589mg 0.021mg 0%
Leucine 1.221mg 0.029mg 0%
Lysine 1.338mg 0.031mg 0%
Methionine 0.281mg 0.009mg 0%
Phenylalanine 0.556mg 0.023mg 0%
Valine 0.692mg 0.03mg 0%
Histidine 0.459mg 0.016mg 0%
Fructose 0.04g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ricotta Sauerkraut
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
12%
Sauerkraut
Minerals Daily Need Coverage Score
29%
Ricotta
24%
Sauerkraut

Comparison summary

Which food is lower in Cholesterol?
Sauerkraut
Sauerkraut is lower in Cholesterol (difference - 51mg)
Which food is lower in Saturated fat?
Sauerkraut
Sauerkraut is lower in Saturated fat (difference - 8.261g)
Which food is cheaper?
Sauerkraut
Sauerkraut is cheaper (difference - $1)
Which food is lower in Sugar?
Ricotta
Ricotta is lower in Sugar (difference - 1.51g)
Which food contains less Sodium?
Ricotta
Ricotta contains less Sodium (difference - 577mg)
Which food is lower in glycemic index?
Ricotta
Ricotta is lower in glycemic index (difference - 5)
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. Sauerkraut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169279/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.