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  6. Ricotta vs. Flour

Ricotta vs. Flour — In-Depth Nutrition Comparison

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What are the differences between ricotta and flour?

  • Ricotta is higher in calcium, yet flour is higher in vitamin B1, iron, folate, vitamin B3, selenium, manganese, and vitamin B2.
  • Flour's daily need coverage for vitamin B1 is 64% more.
  • The glycemic index of ricotta is lower.

We used Cheese, ricotta, whole milk and Wheat flour, white, all-purpose, enriched, bleached types in this article.

Infographic

Ricotta vs Flour 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%
Flour
Flour
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more CalciumCalcium +1280%
Contains more ZincZinc +65.7%
Contains more PhosphorusPhosphorus +46.3%
Contains more MagnesiumMagnesium +100%
Contains more IronIron +1121.1%
Contains more CopperCopper +585.7%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +11266.7%
Contains more SeleniumSelenium +133.8%
~equal in Potassium ~107mg

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%
Flour
Flour
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 0% 0% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +83.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +266.7%
Contains more CholineCholine +68.3%
Contains more Vitamin B1Vitamin B1 +5938.5%
Contains more Vitamin B2Vitamin B2 +153.3%
Contains more Vitamin B3Vitamin B3 +5576.9%
Contains more Vitamin B5Vitamin B5 +105.6%
Contains more FolateFolate +1425%
~equal in Vitamin C ~0mg
~equal in Vitamin B6 ~0.044mg

All nutrients comparison - raw data values

Nutrient Ricotta Flour DV% diff.
Vitamin B1 0.013mg 0.785mg 64%
Iron 0.38mg 4.64mg 53%
Folate 12µg 183µg 43%
Saturated fat 8.295g 0.155g 37%
Vitamin B3 0.104mg 5.904mg 36%
Selenium 14.5µg 33.9µg 35%
Manganese 0.006mg 0.682mg 29%
Carbs 3.04g 76.31g 24%
Vitamin B2 0.195mg 0.494mg 23%
Calcium 207mg 15mg 19%
Fats 12.98g 0.98g 18%
Cholesterol 51mg 0mg 17%
Vitamin B12 0.34µg 0µg 14%
Copper 0.021mg 0.144mg 14%
Vitamin A 120µg 0µg 13%
Fiber 0g 2.7g 11%
Calories 174kcal 364kcal 10%
Monounsaturated fat 3.627g 0.087g 9%
Phosphorus 158mg 108mg 7%
Vitamin B5 0.213mg 0.438mg 5%
Sodium 84mg 2mg 4%
Zinc 1.16mg 0.7mg 4%
Magnesium 11mg 22mg 3%
Protein 11.26g 10.33g 2%
Vitamin D 10IU 0IU 1%
Vitamin K 1.1µg 0.3µg 1%
Choline 17.5mg 10.4mg 1%
Vitamin D 0.2µg 0µg 1%
Net carbs 3.04g 73.61g N/A
Potassium 105mg 107mg 0%
Sugar 0.27g 0.27g N/A
Vitamin E 0.11mg 0.06mg 0%
Vitamin B6 0.043mg 0.044mg 0%
Polyunsaturated fat 0.385g 0.413g 0%
Tryptophan 0.125mg 0.127mg 0%
Threonine 0.517mg 0.281mg 0%
Isoleucine 0.589mg 0.357mg 0%
Leucine 1.221mg 0.71mg 0%
Lysine 1.338mg 0.228mg 0%
Methionine 0.281mg 0.183mg 0%
Phenylalanine 0.556mg 0.52mg 0%
Valine 0.692mg 0.415mg 0%
Histidine 0.459mg 0.23mg 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
Flour
Flour
1
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more FatsFats +1224.5%
Contains more WaterWater +501.5%
Contains more OtherOther +121.7%
Contains more CarbsCarbs +2410.2%
~equal in Protein ~10.33g

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
Flour
Flour
2
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains more Mono. FatMonounsaturated fat +4069%
Contains less Sat. FatSaturated fat -98.1%
~equal in Polyunsaturated fat ~0.413g

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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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.