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  6. Ricotta vs. Semolina

Ricotta vs. Semolina — In-Depth Nutrition Comparison

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Important differences between Ricotta and Semolina

  • Ricotta has more Vitamin B12, Calcium, and Vitamin B2, however, Semolina has more Manganese, Vitamin B6, Vitamin B3, Copper, and Vitamin B1.
  • Semolina's daily need coverage for Manganese is 45% more.

The food varieties used in the comparison are Cheese, ricotta, whole milk and Rice, white, long-grain, parboiled, unenriched, dry.

Infographic

Ricotta vs Semolina 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
3
:
7
Semolina
Semolina
Contains more Calcium +191.5%
Contains more Zinc +13.7%
Contains more Iron +94.7%
Contains more Magnesium +145.5%
Contains more Potassium +65.7%
Contains less Sodium -97.6%
Contains more Copper +1252.4%
Contains more Manganese +17150%
Contains more Selenium +37.2%
Equal in Phosphorus - 153
Ricotta
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 63% 15% 8% 68% 10% 11% 32% 7% 1% 80%
Semolina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 28% 20% 66% 16% 1% 28% 95% 135% 109%
Contains more Calcium +191.5%
Contains more Zinc +13.7%
Contains more Iron +94.7%
Contains more Magnesium +145.5%
Contains more Potassium +65.7%
Contains less Sodium -97.6%
Contains more Copper +1252.4%
Contains more Manganese +17150%
Contains more Selenium +37.2%
Equal in Phosphorus - 153

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
:
4
Semolina
Semolina
Contains more Vitamin A +∞%
Contains more Vitamin E +266.7%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +290%
Contains more Folate +50%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +1000%
Contains more Vitamin B1 +1623.1%
Contains more Vitamin B3 +4753.8%
Contains more Vitamin B5 +215.5%
Contains more Vitamin B6 +951.2%
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%
Semolina
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 56% 12% 95% 41% 105% 6% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +266.7%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +290%
Contains more Folate +50%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +1000%
Contains more Vitamin B1 +1623.1%
Contains more Vitamin B3 +4753.8%
Contains more Vitamin B5 +215.5%
Contains more Vitamin B6 +951.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ricotta
Ricotta
4
:
1
Semolina
Semolina
Contains more Protein +49.9%
Contains more Fats +1160.2%
Contains more Water +627.2%
Contains more Other +43.7%
Contains more Carbs +2560.9%
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
Semolina
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Contains more Protein +49.9%
Contains more Fats +1160.2%
Contains more Water +627.2%
Contains more Other +43.7%
Contains more Carbs +2560.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ricotta
Ricotta
2
:
1
Semolina
Semolina
Contains more Monounsaturated Fat +1305.8%
Contains more Polyunsaturated fat +19.6%
Contains less Saturated Fat -96.5%
Ricotta
67% 29% 3%
Saturated Fat: 8.295 g
Monounsaturated Fat: 3.627 g
Polyunsaturated fat: 0.385 g
Semolina
34% 30% 37%
Saturated Fat: 0.294 g
Monounsaturated Fat: 0.258 g
Polyunsaturated fat: 0.322 g
Contains more Monounsaturated Fat +1305.8%
Contains more Polyunsaturated fat +19.6%
Contains less Saturated Fat -96.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ricotta Semolina Opinion
Net carbs 3.04g 79.09g Semolina
Protein 11.26g 7.51g Ricotta
Fats 12.98g 1.03g Ricotta
Carbs 3.04g 80.89g Semolina
Calories 174kcal 374kcal Semolina
Starch 68.29g Semolina
Fructose 0.02g Semolina
Sugar 0.27g 0.33g Ricotta
Fiber 0g 1.8g Semolina
Calcium 207mg 71mg Ricotta
Iron 0.38mg 0.74mg Semolina
Magnesium 11mg 27mg Semolina
Phosphorus 158mg 153mg Ricotta
Potassium 105mg 174mg Semolina
Sodium 84mg 2mg Semolina
Zinc 1.16mg 1.02mg Ricotta
Copper 0.021mg 0.284mg Semolina
Manganese 0.006mg 1.035mg Semolina
Selenium 14.5µg 19.9µg Semolina
Vitamin A 445IU 0IU Ricotta
Vitamin A RAE 120µg Ricotta
Vitamin E 0.11mg 0.03mg Ricotta
Vitamin D 10IU 0IU Ricotta
Vitamin D 0.2µg 0µg Ricotta
Vitamin B1 0.013mg 0.224mg Semolina
Vitamin B2 0.195mg 0.05mg Ricotta
Vitamin B3 0.104mg 5.048mg Semolina
Vitamin B5 0.213mg 0.672mg Semolina
Vitamin B6 0.043mg 0.452mg Semolina
Folate 12µg 8µg Ricotta
Vitamin B12 0.34µg 0µg Ricotta
Vitamin K 1.1µg 0.1µg Ricotta
Tryptophan 0.125mg 0.103mg Ricotta
Threonine 0.517mg 0.271mg Ricotta
Isoleucine 0.589mg 0.339mg Ricotta
Leucine 1.221mg 0.656mg Ricotta
Lysine 1.338mg 0.215mg Ricotta
Methionine 0.281mg 0.183mg Ricotta
Phenylalanine 0.556mg 0.398mg Ricotta
Valine 0.692mg 0.47mg Ricotta
Histidine 0.459mg 0.185mg Ricotta
Cholesterol 51mg 0mg Semolina
Saturated Fat 8.295g 0.294g Semolina
Monounsaturated Fat 3.627g 0.258g Ricotta
Polyunsaturated fat 0.385g 0.322g Ricotta

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ricotta Semolina
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
26%
Semolina
Minerals Daily Need Coverage Score
29%
Ricotta
52%
Semolina

Comparison summary

Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 82mg)
Which food is lower in Cholesterol?
Semolina
Semolina is lower in Cholesterol (difference - 51mg)
Which food is lower in Saturated Fat?
Semolina
Semolina is lower in Saturated Fat (difference - 8.001g)
Which food is cheaper?
Semolina
Semolina is cheaper (difference - $0.6)
Which food is lower in Sugar?
Ricotta
Ricotta is lower in Sugar (difference - 0.06g)
Which food is lower in glycemic index?
Ricotta
Ricotta is lower in glycemic index (difference - 27)
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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/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.