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  6. Welsh onion vs. Ricotta

Welsh onion vs. Ricotta — In-Depth Nutrition Comparison

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How are welsh onion and ricotta different?

  • Welsh onion is higher in vitamin K, vitamin C, vitamin A, and iron; however, ricotta is richer in selenium, calcium, phosphorus, and vitamin B12.
  • Daily need coverage for vitamin K for welsh onion is 160% higher.
  • Welsh onion has less saturated fat.
  • Ricotta has a lower glycemic index (27) than welsh onion (39).

Onions, welsh, raw and Cheese, ricotta, whole milk are the varieties used in this article.

Infographic

Welsh onion vs Ricotta 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 16% 5.4% 19% 46% 23% 14% 21% 2.2% 18% 3.3%
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 +109.1%
Contains more PotassiumPotassium +101.9%
Contains more IronIron +221.1%
Contains more CopperCopper +233.3%
Contains less SodiumSodium -79.8%
Contains more ManganeseManganese +2183.3%
Contains more CalciumCalcium +1050%
Contains more ZincZinc +123.1%
Contains more PhosphorusPhosphorus +222.4%
Contains more SeleniumSelenium +2316.7%

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 90% 0% 10% 0% 13% 21% 7.5% 10% 17% 0% 484% 12% 2.9%
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 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 +363.6%
Contains more Vitamin B1Vitamin B1 +284.6%
Contains more Vitamin B3Vitamin B3 +284.6%
Contains more Vitamin B6Vitamin B6 +67.4%
Contains more Vitamin KVitamin K +17481.8%
Contains more FolateFolate +33.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +116.7%
Contains more Vitamin B5Vitamin B5 +26%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +230.2%

All nutrients comparison - raw data values

Nutrient Welsh onion Ricotta DV% diff.
Vitamin K 193.4µg 1.1µg 160%
Saturated fat 0.067g 8.295g 37%
Vitamin C 27mg 0mg 30%
Selenium 0.6µg 14.5µg 25%
Fats 0.4g 12.98g 19%
Calcium 18mg 207mg 19%
Protein 1.9g 11.26g 19%
Cholesterol 0mg 51mg 17%
Phosphorus 49mg 158mg 16%
Vitamin B12 0µg 0.34µg 14%
Vitamin A 120µg 13%
Iron 1.22mg 0.38mg 11%
Fiber 2.4g 0g 10%
Monounsaturated fat 0.056g 3.627g 9%
Vitamin B2 0.09mg 0.195mg 8%
Calories 34kcal 174kcal 7%
Zinc 0.52mg 1.16mg 6%
Manganese 0.137mg 0.006mg 6%
Copper 0.07mg 0.021mg 5%
Sodium 17mg 84mg 3%
Vitamin E 0.51mg 0.11mg 3%
Vitamin B1 0.05mg 0.013mg 3%
Potassium 212mg 105mg 3%
Magnesium 23mg 11mg 3%
Polyunsaturated fat 0.156g 0.385g 2%
Vitamin B3 0.4mg 0.104mg 2%
Choline 5.3mg 17.5mg 2%
Vitamin B6 0.072mg 0.043mg 2%
Carbs 6.5g 3.04g 1%
Folate 16µg 12µg 1%
Vitamin D 0IU 10IU 1%
Vitamin B5 0.169mg 0.213mg 1%
Vitamin D 0µg 0.2µg 1%
Net carbs 4.1g 3.04g N/A
Sugar 2.18g 0.27g N/A
Tryptophan 0.021mg 0.125mg 0%
Threonine 0.074mg 0.517mg 0%
Isoleucine 0.081mg 0.589mg 0%
Leucine 0.113mg 1.221mg 0%
Lysine 0.095mg 1.338mg 0%
Methionine 0.021mg 0.281mg 0%
Phenylalanine 0.061mg 0.556mg 0%
Valine 0.084mg 0.692mg 0%
Histidine 0.033mg 0.459mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 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 CarbsCarbs +113.8%
Contains more WaterWater +26.2%
Contains more ProteinProtein +492.6%
Contains more FatsFats +3145%
Contains more OtherOther +45.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 20% 56%
Saturated fat: Sat. Fat 0.067 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.156 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 -99.2%
Contains more Mono. FatMonounsaturated fat +6376.8%
Contains more Poly. FatPolyunsaturated fat +146.8%

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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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.