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Walnut vs. Ricotta — In-Depth Nutrition Comparison

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Differences between walnut and ricotta

  • Ricotta contains less copper, manganese, vitamin B6, magnesium, iron, vitamin B1, phosphorus, fiber, folate, and zinc than walnut.
  • Walnut's daily need coverage for copper is 174% higher.
  • Walnut has a lower glycemic index. The glycemic index of walnut is 0, while the glycemic index of ricotta is 27.

The food types used in this comparison are Nuts, walnuts, english and Cheese, ricotta, whole milk.

Infographic

Walnut vs Ricotta 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.
Walnut
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
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%
Contains more MagnesiumMagnesium +1336.4%
Contains more PotassiumPotassium +320%
Contains more IronIron +665.8%
Contains more CopperCopper +7452.4%
Contains more ZincZinc +166.4%
Contains more PhosphorusPhosphorus +119%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +56800%
Contains more CalciumCalcium +111.2%
Contains more SeleniumSelenium +195.9%

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.
Walnut
9
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 4.3% 0.33% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +536.4%
Contains more Vitamin B1Vitamin B1 +2523.1%
Contains more Vitamin B3Vitamin B3 +981.7%
Contains more Vitamin B5Vitamin B5 +167.6%
Contains more Vitamin B6Vitamin B6 +1148.8%
Contains more Vitamin KVitamin K +145.5%
Contains more FolateFolate +716.7%
Contains more CholineCholine +124%
Contains more Vitamin AVitamin A +11900%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +30%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Walnut Ricotta DV% diff.
Polyunsaturated fat 47.174g 0.385g 312%
Copper 1.586mg 0.021mg 174%
Manganese 3.414mg 0.006mg 148%
Fats 65.21g 12.98g 80%
Vitamin B6 0.537mg 0.043mg 38%
Magnesium 158mg 11mg 35%
Iron 2.91mg 0.38mg 32%
Fiber 6.7g 0g 27%
Vitamin B1 0.341mg 0.013mg 27%
Phosphorus 346mg 158mg 27%
Calories 654kcal 174kcal 24%
Folate 98µg 12µg 22%
Zinc 3.09mg 1.16mg 18%
Selenium 4.9µg 14.5µg 17%
Cholesterol 0mg 51mg 17%
Vitamin B12 0µg 0.34µg 14%
Monounsaturated fat 8.933g 3.627g 13%
Vitamin A 1µg 120µg 13%
Calcium 98mg 207mg 11%
Potassium 441mg 105mg 10%
Saturated fat 6.126g 8.295g 10%
Protein 15.23g 11.26g 8%
Vitamin B5 0.57mg 0.213mg 7%
Vitamin B3 1.125mg 0.104mg 6%
Vitamin E 0.7mg 0.11mg 4%
Carbs 13.71g 3.04g 4%
Sodium 2mg 84mg 4%
Choline 39.2mg 17.5mg 4%
Vitamin B2 0.15mg 0.195mg 3%
Vitamin D 0µg 0.2µg 1%
Vitamin D 0IU 10IU 1%
Vitamin C 1.3mg 0mg 1%
Vitamin K 2.7µg 1.1µg 1%
Net carbs 7.01g 3.04g N/A
Sugar 2.61g 0.27g N/A
Starch 0.06g 0%
Tryptophan 0.17mg 0.125mg 0%
Threonine 0.596mg 0.517mg 0%
Isoleucine 0.625mg 0.589mg 0%
Leucine 1.17mg 1.221mg 0%
Lysine 0.424mg 1.338mg 0%
Methionine 0.236mg 0.281mg 0%
Phenylalanine 0.711mg 0.556mg 0%
Valine 0.753mg 0.692mg 0%
Histidine 0.391mg 0.459mg 0%
Fructose 0.09g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
4
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
11% 13% 3% 72%
Protein: 11.26 g
Fats: 12.98 g
Carbs: 3.04 g
Water: 71.7 g
Other: 1.02 g
Contains more ProteinProtein +35.3%
Contains more FatsFats +402.4%
Contains more CarbsCarbs +351%
Contains more OtherOther +74.5%
Contains more WaterWater +1661.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
3
10% 14% 76%
Saturated fat: Sat. Fat 6.126 g
Monounsaturated fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 g
67% 29% 3%
Saturated fat: Sat. Fat 8.295 g
Monounsaturated fat: Mono. Fat 3.627 g
Polyunsaturated fat: Poly. Fat 0.385 g
Contains less Sat. FatSaturated fat -26.1%
Contains more Mono. FatMonounsaturated fat +146.3%
Contains more Poly. FatPolyunsaturated fat +12153%

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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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/nutrients
  2. Ricotta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170851/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.