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Ricotta vs. Spelt — In-Depth Nutrition Comparison

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What are the main differences between ricotta and spelt?

  • Ricotta has less manganese, copper, iron, fiber, vitamin B3, phosphorus, magnesium, vitamin B1, and zinc than spelt.
  • Spelt's daily need coverage for manganese is 129% higher.
  • Ricotta has 20 times more saturated fat than spelt. Ricotta has 8.295g of saturated fat, while spelt has 0.406g.
  • Ricotta has a lower glycemic index than spelt.

We used Cheese, ricotta, whole milk and Spelt, uncooked types in this comparison.

Infographic

Ricotta vs Spelt 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%
Spelt
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 8.1% 34% 167% 170% 89% 172% 1% 389% 64%
Contains more CalciumCalcium +666.7%
Contains more SeleniumSelenium +23.9%
Contains more MagnesiumMagnesium +1136.4%
Contains more PotassiumPotassium +269.5%
Contains more IronIron +1068.4%
Contains more CopperCopper +2333.3%
Contains more ZincZinc +182.8%
Contains more PhosphorusPhosphorus +153.8%
Contains less SodiumSodium -90.5%
Contains more ManganeseManganese +49616.7%

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%
Spelt
7
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% 16% 0% 91% 26% 128% 64% 53% 0% 9% 34% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +72.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +618.2%
Contains more Vitamin B1Vitamin B1 +2700%
Contains more Vitamin B3Vitamin B3 +6479.8%
Contains more Vitamin B5Vitamin B5 +401.4%
Contains more Vitamin B6Vitamin B6 +434.9%
Contains more Vitamin KVitamin K +227.3%
Contains more FolateFolate +275%
~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
Spelt
3
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 g
Contains more FatsFats +434.2%
Contains more WaterWater +550.6%
Contains more ProteinProtein +29.4%
Contains more CarbsCarbs +2208.9%
Contains more OtherOther +75.5%

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
Spelt
2
19% 21% 60%
Saturated fat: Sat. Fat 0.406 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 1.258 g
Contains more Mono. FatMonounsaturated fat +715.1%
Contains less Sat. FatSaturated fat -95.1%
Contains more Poly. FatPolyunsaturated fat +226.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ricotta Spelt DV% diff.
Manganese 0.006mg 2.983mg 129%
Copper 0.021mg 0.511mg 54%
Iron 0.38mg 4.44mg 51%
Fiber 0g 10.7g 43%
Vitamin B3 0.104mg 6.843mg 42%
Saturated fat 8.295g 0.406g 36%
Phosphorus 158mg 401mg 35%
Magnesium 11mg 136mg 30%
Vitamin B1 0.013mg 0.364mg 29%
Carbs 3.04g 70.19g 22%
Starch 53.92g 22%
Zinc 1.16mg 3.28mg 19%
Calcium 207mg 27mg 18%
Cholesterol 51mg 0mg 17%
Vitamin B5 0.213mg 1.068mg 17%
Fats 12.98g 2.43g 16%
Vitamin B12 0.34µg 0µg 14%
Vitamin B6 0.043mg 0.23mg 14%
Vitamin A 120µg 0µg 13%
Folate 12µg 45µg 8%
Monounsaturated fat 3.627g 0.445g 8%
Calories 174kcal 338kcal 8%
Potassium 105mg 388mg 8%
Protein 11.26g 14.57g 7%
Polyunsaturated fat 0.385g 1.258g 6%
Vitamin B2 0.195mg 0.113mg 6%
Selenium 14.5µg 11.7µg 5%
Vitamin E 0.11mg 0.79mg 5%
Sodium 84mg 8mg 3%
Choline 17.5mg 3%
Vitamin K 1.1µg 3.6µg 2%
Vitamin D 10IU 1%
Vitamin D 0.2µg 1%
Net carbs 3.04g 59.49g N/A
Sugar 0.27g 6.82g N/A
Tryptophan 0.125mg 0.132mg 0%
Threonine 0.517mg 0.443mg 0%
Isoleucine 0.589mg 0.552mg 0%
Leucine 1.221mg 1.07mg 0%
Lysine 1.338mg 0.409mg 0%
Methionine 0.281mg 0.258mg 0%
Phenylalanine 0.556mg 0.737mg 0%
Valine 0.692mg 0.681mg 0%
Histidine 0.459mg 0.36mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ricotta Spelt
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
32%
Spelt
Minerals Daily Need Coverage Score
29%
Ricotta
119%
Spelt

Comparison summary

Which food is lower in Cholesterol?
Spelt
Spelt is lower in Cholesterol (difference - 51mg)
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 76mg)
Which food is lower in Saturated fat?
Spelt
Spelt is lower in Saturated fat (difference - 7.889g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $2)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is lower in Sugar?
Ricotta
Ricotta is lower in Sugar (difference - 6.55g)
Which food is lower in glycemic index?
Ricotta
Ricotta is lower in glycemic index (difference - 36)
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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/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.