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  6. Ricotta vs. Winged bean

Ricotta vs. Winged bean — In-Depth Nutrition Comparison

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A recap on differences between ricotta and winged bean

  • Ricotta is higher in selenium, calcium, phosphorus, and vitamin B12, yet winged bean is higher in copper, vitamin B1, manganese, and iron.
  • Winged bean covers your daily copper needs 152% more than ricotta.

Food varieties used in this article are Cheese, ricotta, whole milk and Winged bean tuber, raw.

Infographic

Ricotta vs Winged bean 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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Contains more CalciumCalcium +590%
Contains more PhosphorusPhosphorus +251.1%
Contains more SeleniumSelenium +1971.4%
Contains more MagnesiumMagnesium +118.2%
Contains more PotassiumPotassium +458.1%
Contains more IronIron +426.3%
Contains more CopperCopper +6500%
Contains more ZincZinc +19.8%
Contains less SodiumSodium -58.3%
Contains more ManganeseManganese +8766.7%

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 0% 0% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +30.9%
Contains more Vitamin B5Vitamin B5 +83.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +2815.4%
Contains more Vitamin B3Vitamin B3 +1476.9%
Contains more Vitamin B6Vitamin B6 +74.4%
Contains more FolateFolate +58.3%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Ricotta Winged bean DV% diff.
Copper 0.021mg 1.386mg 152%
Saturated fat 8.295g 0.222g 37%
Vitamin B1 0.013mg 0.379mg 31%
Selenium 14.5µg 0.7µg 25%
Manganese 0.006mg 0.532mg 23%
Iron 0.38mg 2mg 20%
Fats 12.98g 0.9g 19%
Calcium 207mg 30mg 18%
Cholesterol 51mg 0mg 17%
Phosphorus 158mg 45mg 16%
Potassium 105mg 586mg 14%
Vitamin B12 0.34µg 0µg 14%
Vitamin A 120µg 0µg 13%
Vitamin B3 0.104mg 1.64mg 10%
Monounsaturated fat 3.627g 0.234g 8%
Carbs 3.04g 28.1g 8%
Vitamin B2 0.195mg 0.149mg 4%
Magnesium 11mg 24mg 3%
Choline 17.5mg 3%
Vitamin B5 0.213mg 0.116mg 2%
Zinc 1.16mg 1.39mg 2%
Sodium 84mg 35mg 2%
Folate 12µg 19µg 2%
Vitamin B6 0.043mg 0.075mg 2%
Vitamin K 1.1µg 1%
Polyunsaturated fat 0.385g 0.174g 1%
Calories 174kcal 148kcal 1%
Protein 11.26g 11.6g 1%
Vitamin D 0.2µg 0µg 1%
Vitamin E 0.11mg 1%
Vitamin D 10IU 0IU 1%
Net carbs 3.04g 28.1g N/A
Sugar 0.27g N/A
Tryptophan 0.125mg 0.252mg 0%
Threonine 0.517mg 0.451mg 0%
Isoleucine 0.589mg 0.425mg 0%
Leucine 1.221mg 0.64mg 0%
Lysine 1.338mg 0.592mg 0%
Methionine 0.281mg 0.143mg 0%
Phenylalanine 0.556mg 0.451mg 0%
Valine 0.692mg 0.599mg 0%
Histidine 0.459mg 0.241mg 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
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Contains more FatsFats +1342.2%
Contains more WaterWater +24.9%
Contains more CarbsCarbs +824.3%
Contains more OtherOther +96.1%
~equal in Protein ~11.6g

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
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
Contains more Mono. FatMonounsaturated fat +1450%
Contains more Poly. FatPolyunsaturated fat +121.3%
Contains less Sat. FatSaturated fat -97.3%

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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.