Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Dairy
  4. Ricotta
  5. Compare
  6. Ricotta vs. Sunflower seeds

Ricotta vs. Sunflower seeds — In-Depth Nutrition Comparison

Compare

Important differences between ricotta and sunflower seeds

  • Ricotta has less vitamin E, copper, vitamin B1, vitamin B6, manganese, magnesium, phosphorus, selenium, iron, and folate.
  • Sunflower seeds' daily need coverage for vitamin E is 234% more.

The food varieties used in the comparison are Cheese, ricotta, whole milk and Seeds, sunflower seed kernels, dried.

Infographic

Ricotta vs Sunflower seeds 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 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Contains more CalciumCalcium +165.4%
Contains more MagnesiumMagnesium +2854.5%
Contains more PotassiumPotassium +514.3%
Contains more IronIron +1281.6%
Contains more CopperCopper +8471.4%
Contains more ZincZinc +331%
Contains more PhosphorusPhosphorus +317.7%
Contains less SodiumSodium -89.3%
Contains more ManganeseManganese +32400%
Contains more SeleniumSelenium +265.5%

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 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin AVitamin A +3900%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +31872.7%
Contains more Vitamin B1Vitamin B1 +11284.6%
Contains more Vitamin B2Vitamin B2 +82.1%
Contains more Vitamin B3Vitamin B3 +7914.4%
Contains more Vitamin B5Vitamin B5 +430.5%
Contains more Vitamin B6Vitamin B6 +3027.9%
Contains more FolateFolate +1791.7%
Contains more CholineCholine +214.9%

All nutrients comparison - raw data values

Nutrient Ricotta Sunflower seeds DV% diff.
Vitamin E 0.11mg 35.17mg 234%
Copper 0.021mg 1.8mg 198%
Polyunsaturated fat 0.385g 23.137g 152%
Vitamin B1 0.013mg 1.48mg 122%
Vitamin B6 0.043mg 1.345mg 100%
Manganese 0.006mg 1.95mg 85%
Magnesium 11mg 325mg 75%
Phosphorus 158mg 660mg 72%
Selenium 14.5µg 53µg 70%
Iron 0.38mg 5.25mg 61%
Fats 12.98g 51.46g 59%
Folate 12µg 227µg 54%
Vitamin B3 0.104mg 8.335mg 51%
Monounsaturated fat 3.627g 18.528g 37%
Zinc 1.16mg 5mg 35%
Fiber 0g 8.6g 34%
Calories 174kcal 584kcal 21%
Protein 11.26g 20.78g 19%
Vitamin B5 0.213mg 1.13mg 18%
Saturated fat 8.295g 4.455g 17%
Cholesterol 51mg 0mg 17%
Potassium 105mg 645mg 16%
Vitamin B12 0.34µg 0µg 14%
Vitamin A 120µg 3µg 13%
Calcium 207mg 78mg 13%
Vitamin B2 0.195mg 0.355mg 12%
Choline 17.5mg 55.1mg 7%
Carbs 3.04g 20g 6%
Sodium 84mg 9mg 3%
Vitamin C 0mg 1.4mg 2%
Vitamin K 1.1µg 0µg 1%
Vitamin D 10IU 0IU 1%
Vitamin D 0.2µg 0µg 1%
Net carbs 3.04g 11.4g N/A
Sugar 0.27g 2.62g N/A
Tryptophan 0.125mg 0.348mg 0%
Threonine 0.517mg 0.928mg 0%
Isoleucine 0.589mg 1.139mg 0%
Leucine 1.221mg 1.659mg 0%
Lysine 1.338mg 0.937mg 0%
Methionine 0.281mg 0.494mg 0%
Phenylalanine 0.556mg 1.169mg 0%
Valine 0.692mg 1.315mg 0%
Histidine 0.459mg 0.632mg 0%
Omega-3 - EPA 0g 0.014g N/A

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
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more WaterWater +1415.9%
Contains more ProteinProtein +84.5%
Contains more FatsFats +296.5%
Contains more CarbsCarbs +557.9%
Contains more OtherOther +197.1%

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
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
Contains less Sat. FatSaturated fat -46.3%
Contains more Mono. FatMonounsaturated fat +410.8%
Contains more Poly. FatPolyunsaturated fat +5909.6%

People also compare

Ricotta
Ricotta vs Romano cheese
Romano cheese
Ricotta
Ricotta vs Roquefort
Roquefort
Ricotta
Ricotta vs Swiss cheese
Swiss cheese
Sunflower seeds
Sunflower seeds vs Sesame
Sesame
Sunflower seeds
Sunflower seeds vs Safflower
Safflower
Sunflower seeds
Sunflower seeds vs Chia seeds
Chia seeds

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. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.