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  6. Ricotta vs. Summer squash

Ricotta vs. Summer squash — In-Depth Nutrition Comparison

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What are the differences between ricotta and summer squash?

  • Ricotta is higher in selenium, calcium, phosphorus, vitamin B12, and zinc, yet summer squash is higher in vitamin C, vitamin B6, and manganese.
  • Ricotta's daily need coverage for saturated fat is 41% more.
  • The glycemic index of summer squash is lower.

We used Cheese, ricotta, whole milk and Squash, summer, all varieties, raw types in this article.

Infographic

Ricotta vs Summer squash 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 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
Contains more CalciumCalcium +1280%
Contains more ZincZinc +300%
Contains more PhosphorusPhosphorus +315.8%
Contains more SeleniumSelenium +7150%
Contains more MagnesiumMagnesium +54.5%
Contains more PotassiumPotassium +149.5%
Contains more CopperCopper +142.9%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +2816.7%
~equal in Iron ~0.35mg

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 57% 3.3% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
Contains more Vitamin AVitamin A +1100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +37.3%
Contains more Vitamin B5Vitamin B5 +37.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +161.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +269.2%
Contains more Vitamin B3Vitamin B3 +368.3%
Contains more Vitamin B6Vitamin B6 +407%
Contains more Vitamin KVitamin K +172.7%
Contains more FolateFolate +141.7%
~equal in Vitamin E ~0.12mg

All nutrients comparison - raw data values

Nutrient Ricotta Summer squash DV% diff.
Saturated fat 8.295g 0.044g 38%
Selenium 14.5µg 0.2µg 26%
Fats 12.98g 0.18g 20%
Protein 11.26g 1.21g 20%
Vitamin C 0mg 17mg 19%
Calcium 207mg 15mg 19%
Cholesterol 51mg 0mg 17%
Phosphorus 158mg 38mg 17%
Vitamin B12 0.34µg 0µg 14%
Vitamin B6 0.043mg 0.218mg 13%
Vitamin A 120µg 10µg 12%
Monounsaturated fat 3.627g 0.016g 9%
Zinc 1.16mg 0.29mg 8%
Calories 174kcal 16kcal 8%
Manganese 0.006mg 0.175mg 7%
Potassium 105mg 262mg 5%
Vitamin B2 0.195mg 0.142mg 4%
Sodium 84mg 2mg 4%
Folate 12µg 29µg 4%
Fiber 0g 1.1g 4%
Copper 0.021mg 0.051mg 3%
Vitamin B1 0.013mg 0.048mg 3%
Polyunsaturated fat 0.385g 0.089g 2%
Choline 17.5mg 6.7mg 2%
Vitamin K 1.1µg 3µg 2%
Vitamin B3 0.104mg 0.487mg 2%
Vitamin D 0.2µg 0µg 1%
Vitamin B5 0.213mg 0.155mg 1%
Fructose 0.95g 1%
Magnesium 11mg 17mg 1%
Vitamin D 10IU 0IU 1%
Carbs 3.04g 3.35g 0%
Net carbs 3.04g 2.25g N/A
Iron 0.38mg 0.35mg 0%
Sugar 0.27g 2.2g N/A
Vitamin E 0.11mg 0.12mg 0%
Tryptophan 0.125mg 0.011mg 0%
Threonine 0.517mg 0.028mg 0%
Isoleucine 0.589mg 0.042mg 0%
Leucine 1.221mg 0.069mg 0%
Lysine 1.338mg 0.065mg 0%
Methionine 0.281mg 0.017mg 0%
Phenylalanine 0.556mg 0.041mg 0%
Valine 0.692mg 0.053mg 0%
Histidine 0.459mg 0.025mg 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% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more ProteinProtein +830.6%
Contains more FatsFats +7111.1%
Contains more OtherOther +64.5%
Contains more CarbsCarbs +10.2%
Contains more WaterWater +32%

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% 60%
Saturated fat: Sat. Fat 0.044 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +22568.8%
Contains more Poly. FatPolyunsaturated fat +332.6%
Contains less Sat. FatSaturated fat -99.5%

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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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.