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Ricotta vs. Sweet potato — In-Depth Nutrition Comparison

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Summary of differences between ricotta and sweet potato

  • Ricotta has more selenium, calcium, phosphorus, and vitamin B12; however, sweet potato is higher in vitamin A, copper, vitamin B6, and fiber.
  • Sweet potato covers your daily need for vitamin A, 275% more than ricotta.
  • The glycemic index of sweet potato is higher.

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

Infographic

Ricotta vs Sweet potato 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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Contains more CalciumCalcium +590%
Contains more ZincZinc +286.7%
Contains more PhosphorusPhosphorus +236.2%
Contains more SeleniumSelenium +2316.7%
Contains more MagnesiumMagnesium +127.3%
Contains more PotassiumPotassium +221%
Contains more IronIron +60.5%
Contains more CopperCopper +619%
Contains less SodiumSodium -34.5%
Contains more ManganeseManganese +4200%

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +219.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +42.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +490.8%
Contains more Vitamin EVitamin E +136.4%
Contains more Vitamin B1Vitamin B1 +500%
Contains more Vitamin B3Vitamin B3 +435.6%
Contains more Vitamin B5Vitamin B5 +275.6%
Contains more Vitamin B6Vitamin B6 +386%
Contains more Vitamin KVitamin K +63.6%
~equal in Folate ~11µg

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
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more ProteinProtein +617.2%
Contains more FatsFats +25860%
Contains more CarbsCarbs +561.8%
~equal in Water ~77.28g
~equal in Other ~0.98g

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
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
Contains more Mono. FatMonounsaturated fat +362600%
Contains more Poly. FatPolyunsaturated fat +2650%
Contains less Sat. FatSaturated fat -99.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ricotta Sweet potato
Lower in Cholesterol ok
Lower in Sodium 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 Sweet potato DV% diff.
Vitamin A 120µg 709µg 65%
Saturated fat 8.295g 0.018g 38%
Selenium 14.5µg 0.6µg 25%
Fats 12.98g 0.05g 20%
Protein 11.26g 1.57g 19%
Calcium 207mg 30mg 18%
Cholesterol 51mg 0mg 17%
Phosphorus 158mg 47mg 16%
Vitamin B12 0.34µg 0µg 14%
Copper 0.021mg 0.151mg 14%
Vitamin B6 0.043mg 0.209mg 13%
Vitamin B5 0.213mg 0.8mg 12%
Fiber 0g 3g 12%
Manganese 0.006mg 0.258mg 11%
Vitamin B2 0.195mg 0.061mg 10%
Monounsaturated fat 3.627g 0.001g 9%
Zinc 1.16mg 0.3mg 8%
Potassium 105mg 337mg 7%
Carbs 3.04g 20.12g 6%
Starch 12.65g 5%
Vitamin B1 0.013mg 0.078mg 5%
Calories 174kcal 86kcal 4%
Vitamin C 0mg 2.4mg 3%
Vitamin B3 0.104mg 0.557mg 3%
Iron 0.38mg 0.61mg 3%
Magnesium 11mg 25mg 3%
Polyunsaturated fat 0.385g 0.014g 2%
Choline 17.5mg 12.3mg 1%
Vitamin E 0.11mg 0.26mg 1%
Vitamin D 0.2µg 0µg 1%
Vitamin K 1.1µg 1.8µg 1%
Vitamin D 10IU 0IU 1%
Sodium 84mg 55mg 1%
Fructose 0.7g 1%
Net carbs 3.04g 17.12g N/A
Sugar 0.27g 4.18g N/A
Folate 12µg 11µg 0%
Tryptophan 0.125mg 0.031mg 0%
Threonine 0.517mg 0.083mg 0%
Isoleucine 0.589mg 0.055mg 0%
Leucine 1.221mg 0.092mg 0%
Lysine 1.338mg 0.066mg 0%
Methionine 0.281mg 0.029mg 0%
Phenylalanine 0.556mg 0.089mg 0%
Valine 0.692mg 0.086mg 0%
Histidine 0.459mg 0.031mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ricotta Sweet potato
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
31%
Sweet potato
Minerals Daily Need Coverage Score
29%
Ricotta
20%
Sweet potato

Comparison summary

Which food is lower in Cholesterol?
Sweet potato
Sweet potato is lower in Cholesterol (difference - 51mg)
Which food contains less Sodium?
Sweet potato
Sweet potato contains less Sodium (difference - 29mg)
Which food is lower in Saturated fat?
Sweet potato
Sweet potato is lower in Saturated fat (difference - 8.277g)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $1.8)
Which food is lower in Sugar?
Ricotta
Ricotta is lower in Sugar (difference - 3.91g)
Which food is lower in glycemic index?
Ricotta
Ricotta is lower in glycemic index (difference - 43)
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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.