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  6. Ricotta vs. Spinach raw

Ricotta vs. Spinach raw — In-Depth Nutrition Comparison

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Summary of differences between ricotta and spinach raw

  • Ricotta has more selenium; however, spinach raw is higher in vitamin K, vitamin A, folate, manganese, vitamin C, iron, and magnesium.
  • Spinach raw covers your daily need for vitamin K, 402% more than ricotta.

These are the specific foods used in this comparison Cheese, ricotta, whole milk and Spinach, raw.

Infographic

Ricotta vs Spinach raw 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains more CalciumCalcium +109.1%
Contains more ZincZinc +118.9%
Contains more PhosphorusPhosphorus +222.4%
Contains more SeleniumSelenium +1350%
Contains more MagnesiumMagnesium +618.2%
Contains more PotassiumPotassium +431.4%
Contains more IronIron +613.2%
Contains more CopperCopper +519%
Contains more ManganeseManganese +14850%
~equal in Sodium ~79mg

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +227.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +290.8%
Contains more Vitamin EVitamin E +1745.5%
Contains more Vitamin B1Vitamin B1 +500%
Contains more Vitamin B3Vitamin B3 +596.2%
Contains more Vitamin B6Vitamin B6 +353.5%
Contains more Vitamin KVitamin K +43800%
Contains more FolateFolate +1516.7%
Contains more CholineCholine +10.3%
~equal in Vitamin B2 ~0.189mg

All nutrients comparison - raw data values

Nutrient Ricotta Spinach raw DV% diff.
Vitamin K 1.1µg 482.9µg 402%
Folate 12µg 194µg 46%
Manganese 0.006mg 0.897mg 39%
Vitamin A 120µg 469µg 39%
Saturated fat 8.295g 0.063g 37%
Vitamin C 0mg 28.1mg 31%
Iron 0.38mg 2.71mg 29%
Selenium 14.5µg 1µg 25%
Fats 12.98g 0.39g 19%
Protein 11.26g 2.86g 17%
Cholesterol 51mg 0mg 17%
Magnesium 11mg 79mg 16%
Phosphorus 158mg 49mg 16%
Vitamin B12 0.34µg 0µg 14%
Vitamin E 0.11mg 2.03mg 13%
Potassium 105mg 558mg 13%
Copper 0.021mg 0.13mg 12%
Vitamin B6 0.043mg 0.195mg 12%
Calcium 207mg 99mg 11%
Fiber 0g 2.2g 9%
Monounsaturated fat 3.627g 0.01g 9%
Calories 174kcal 23kcal 8%
Zinc 1.16mg 0.53mg 6%
Vitamin B1 0.013mg 0.078mg 5%
Vitamin B3 0.104mg 0.724mg 4%
Vitamin B5 0.213mg 0.065mg 3%
Vitamin D 0.2µg 0µg 1%
Vitamin D 10IU 0IU 1%
Polyunsaturated fat 0.385g 0.165g 1%
Carbs 3.04g 3.63g 0%
Net carbs 3.04g 1.43g N/A
Sugar 0.27g 0.42g N/A
Sodium 84mg 79mg 0%
Vitamin B2 0.195mg 0.189mg 0%
Choline 17.5mg 19.3mg 0%
Tryptophan 0.125mg 0.039mg 0%
Threonine 0.517mg 0.122mg 0%
Isoleucine 0.589mg 0.147mg 0%
Leucine 1.221mg 0.223mg 0%
Lysine 1.338mg 0.174mg 0%
Methionine 0.281mg 0.053mg 0%
Phenylalanine 0.556mg 0.129mg 0%
Valine 0.692mg 0.161mg 0%
Histidine 0.459mg 0.064mg 0%
Fructose 0.15g 0%

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
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more ProteinProtein +293.7%
Contains more FatsFats +3228.2%
Contains more CarbsCarbs +19.4%
Contains more WaterWater +27.5%
Contains more OtherOther +68.6%

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
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains more Mono. FatMonounsaturated fat +36170%
Contains more Poly. FatPolyunsaturated fat +133.3%
Contains less Sat. FatSaturated fat -99.2%

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.