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  6. Flour vs. Ricotta

Flour vs. Ricotta — In-Depth Nutrition Comparison

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What are the differences between flour and ricotta?

  • Flour is higher in vitamin B1, iron, folate, vitamin B3, selenium, manganese, and vitamin B2, yet ricotta is higher in calcium.
  • Flour's daily need coverage for vitamin B1 is 64% more.
  • Flour has 114 times more manganese than ricotta. While flour has 0.682mg of manganese, ricotta has only 0.006mg.
  • The amount of saturated fat in flour is lower.
  • The glycemic index of ricotta is lower.

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

Infographic

Flour 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.
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%
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 +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%
Contains more CalciumCalcium +1280%
Contains more ZincZinc +65.7%
Contains more PhosphorusPhosphorus +46.3%
~equal in Potassium ~105mg

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.
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%
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 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%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin B6 ~0.043mg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 +2410.2%
Contains more FatsFats +1224.5%
Contains more WaterWater +501.5%
Contains more OtherOther +121.7%
~equal in Protein ~11.26g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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 -98.1%
Contains more Mono. FatMonounsaturated fat +4069%
~equal in Polyunsaturated fat ~0.385g

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