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  6. Ricotta vs. Zucchini

Ricotta vs. Zucchini — In-Depth Nutrition Comparison

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Summary of differences between ricotta and zucchini

  • Ricotta has more selenium, calcium, phosphorus, vitamin B12, vitamin B2, and zinc; however, zucchini is higher in vitamin C and vitamin B6.
  • Ricotta covers your daily need for saturated fat, 41% more than zucchini.
  • The glycemic index of ricotta is higher.

These are the specific foods used in this comparison Cheese, ricotta, whole milk and Squash, summer, zucchini, includes skin, raw.

Infographic

Ricotta vs Zucchini 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 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
Contains more CalciumCalcium +1193.8%
Contains more ZincZinc +262.5%
Contains more PhosphorusPhosphorus +315.8%
Contains more SeleniumSelenium +7150%
Contains more MagnesiumMagnesium +63.6%
Contains more PotassiumPotassium +148.6%
Contains more CopperCopper +152.4%
Contains less SodiumSodium -90.5%
Contains more ManganeseManganese +2850%
~equal in Iron ~0.37mg

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 60% 3.3% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
Contains more Vitamin AVitamin A +1100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +107.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +84.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +246.2%
Contains more Vitamin B3Vitamin B3 +333.7%
Contains more Vitamin B6Vitamin B6 +279.1%
Contains more Vitamin KVitamin K +290.9%
Contains more FolateFolate +100%
~equal in Vitamin E ~0.12mg
~equal in Vitamin B5 ~0.204mg

All nutrients comparison - raw data values

Nutrient Ricotta Zucchini DV% diff.
Saturated fat 8.295g 0.084g 37%
Selenium 14.5µg 0.2µg 26%
Vitamin C 0mg 17.9mg 20%
Protein 11.26g 1.21g 20%
Fats 12.98g 0.32g 19%
Calcium 207mg 16mg 19%
Cholesterol 51mg 0mg 17%
Phosphorus 158mg 38mg 17%
Vitamin B12 0.34µg 0µg 14%
Vitamin A 120µg 10µg 12%
Monounsaturated fat 3.627g 0.011g 9%
Vitamin B6 0.043mg 0.163mg 9%
Zinc 1.16mg 0.32mg 8%
Vitamin B2 0.195mg 0.094mg 8%
Calories 174kcal 17kcal 8%
Manganese 0.006mg 0.177mg 7%
Potassium 105mg 261mg 5%
Copper 0.021mg 0.053mg 4%
Fiber 0g 1g 4%
Vitamin K 1.1µg 4.3µg 3%
Folate 12µg 24µg 3%
Vitamin B1 0.013mg 0.045mg 3%
Sodium 84mg 8mg 3%
Polyunsaturated fat 0.385g 0.091g 2%
Magnesium 11mg 18mg 2%
Vitamin B3 0.104mg 0.451mg 2%
Fructose 1.38g 2%
Choline 17.5mg 9.5mg 1%
Vitamin D 10IU 0IU 1%
Vitamin D 0.2µg 0µg 1%
Carbs 3.04g 3.11g 0%
Net carbs 3.04g 2.11g N/A
Iron 0.38mg 0.37mg 0%
Sugar 0.27g 2.5g N/A
Vitamin E 0.11mg 0.12mg 0%
Vitamin B5 0.213mg 0.204mg 0%
Tryptophan 0.125mg 0.01mg 0%
Threonine 0.517mg 0.029mg 0%
Isoleucine 0.589mg 0.044mg 0%
Leucine 1.221mg 0.071mg 0%
Lysine 1.338mg 0.067mg 0%
Methionine 0.281mg 0.018mg 0%
Phenylalanine 0.556mg 0.043mg 0%
Valine 0.692mg 0.054mg 0%
Histidine 0.459mg 0.026mg 0%
Omega-3 - ALA 0.061g N/A
Omega-6 - Linoleic acid 0.03g 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
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more ProteinProtein +830.6%
Contains more FatsFats +3956.3%
Contains more OtherOther +78.9%
Contains more WaterWater +32.2%
~equal in Carbs ~3.11g

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
45% 6% 49%
Saturated fat: Sat. Fat 0.084 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 g
Contains more Mono. FatMonounsaturated fat +32872.7%
Contains more Poly. FatPolyunsaturated fat +323.1%
Contains less Sat. FatSaturated fat -99%

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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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.