Ricotta vs. Tofu — In-Depth Nutrition Comparison
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Important differences between ricotta and tofu
- Ricotta has more vitamin B12; however, tofu has more manganese, calcium, copper, iron, vitamin B1, magnesium, and fiber.
- Tofu's daily need coverage for manganese is 51% more.
- Ricotta has a higher glycemic index than tofu.
The food varieties used in the comparison are Cheese, ricotta, whole milk and Tofu, raw, firm, prepared with calcium sulfate.
Infographic
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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.
| Contains more MagnesiumMagnesium | +427.3% |
| Contains more CalciumCalcium | +230% |
| Contains more PotassiumPotassium | +125.7% |
| Contains more IronIron | +600% |
| Contains more CopperCopper | +1700% |
| Contains more ZincZinc | +35.3% |
| Contains more PhosphorusPhosphorus | +20.3% |
| Contains less SodiumSodium | -83.3% |
| Contains more ManganeseManganese | +19583.3% |
| Contains more SeleniumSelenium | +20% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +91.2% |
| Contains more Vitamin B5Vitamin B5 | +60.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1115.4% |
| Contains more Vitamin B3Vitamin B3 | +266.3% |
| Contains more Vitamin B6Vitamin B6 | +114% |
| Contains more FolateFolate | +141.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.006mg | 1.181mg | 51% |
| Calcium | 207mg | 683mg | 48% |
| Copper | 0.021mg | 0.378mg | 40% |
| Saturated fat | 8.295g | 1.261g | 32% |
| Polyunsaturated fat | 0.385g | 4.921g | 30% |
| Iron | 0.38mg | 2.66mg | 29% |
| Cholesterol | 51mg | 0mg | 17% |
| Vitamin B12 | 0.34µg | 0µg | 14% |
| Vitamin A | 120µg | 13% | |
| Vitamin B1 | 0.013mg | 0.158mg | 12% |
| Protein | 11.26g | 17.27g | 12% |
| Magnesium | 11mg | 58mg | 11% |
| Fiber | 0g | 2.3g | 9% |
| Vitamin B2 | 0.195mg | 0.102mg | 7% |
| Fats | 12.98g | 8.72g | 7% |
| Selenium | 14.5µg | 17.4µg | 5% |
| Phosphorus | 158mg | 190mg | 5% |
| Zinc | 1.16mg | 1.57mg | 4% |
| Vitamin B6 | 0.043mg | 0.092mg | 4% |
| Potassium | 105mg | 237mg | 4% |
| Monounsaturated fat | 3.627g | 1.925g | 4% |
| Folate | 12µg | 29µg | 4% |
| Sodium | 84mg | 14mg | 3% |
| Choline | 17.5mg | 3% | |
| Vitamin B5 | 0.213mg | 0.133mg | 2% |
| Calories | 174kcal | 144kcal | 2% |
| Vitamin B3 | 0.104mg | 0.381mg | 2% |
| Vitamin D | 0.2µg | 0µg | 1% |
| Vitamin E | 0.11mg | 1% | |
| Vitamin K | 1.1µg | 1% | |
| Vitamin D | 10IU | 0IU | 1% |
| Vitamin C | 0mg | 0.2mg | 0% |
| Carbs | 3.04g | 2.78g | 0% |
| Net carbs | 3.04g | 0.48g | N/A |
| Sugar | 0.27g | N/A | |
| Tryptophan | 0.125mg | 0.235mg | 0% |
| Threonine | 0.517mg | 0.785mg | 0% |
| Isoleucine | 0.589mg | 0.849mg | 0% |
| Leucine | 1.221mg | 1.392mg | 0% |
| Lysine | 1.338mg | 0.883mg | 0% |
| Methionine | 0.281mg | 0.211mg | 0% |
| Phenylalanine | 0.556mg | 0.835mg | 0% |
| Valine | 0.692mg | 0.87mg | 0% |
| Histidine | 0.459mg | 0.431mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +48.9% |
| Contains more ProteinProtein | +53.4% |
| Contains more OtherOther | +37.3% |
~equal in
Carbs
~2.78g
~equal in
Water
~69.83g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +88.4% |
| Contains less Sat. FatSaturated fat | -84.8% |
| Contains more Poly. FatPolyunsaturated fat | +1178.2% |
