Ricotta vs. Eggnog — In-Depth Nutrition Comparison

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Summary of differences between ricotta and eggnog

Ricotta has more selenium, calcium, phosphorus, zinc, and monounsaturated fat; however, eggnog is higher in choline.
Ricotta covers your daily need for saturated fat, 29% more than eggnog.
Ricotta has 3 times more selenium than eggnog. While ricotta has 14.5µg of selenium, eggnog has only 4.2µg.
Eggnog has less saturated fat.
The glycemic index of eggnog is higher.

These are the specific foods used in this comparison Cheese, ricotta, whole milk and Eggnog.

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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.

Ricotta

Eggnog

Contains more CalciumCalcium	+59.2%
Contains more IronIron	+90%
Contains more CopperCopper	+61.5%
Contains more ZincZinc	+152.2%
Contains more PhosphorusPhosphorus	+45%
Contains more ManganeseManganese	+20%
Contains more SeleniumSelenium	+245.2%

Contains more MagnesiumMagnesium	+72.7%
Contains more PotassiumPotassium	+57.1%
Contains less SodiumSodium	-35.7%

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.

Ricotta

Eggnog

Contains more Vitamin AVitamin A	+103.4%
Contains more Vitamin KVitamin K	+266.7%
Contains more FolateFolate	+1100%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin DVitamin D	+500%
Contains more Vitamin EVitamin E	+90.9%
Contains more Vitamin B1Vitamin B1	+161.5%
Contains more Vitamin B5Vitamin B5	+95.8%
Contains more Vitamin B6Vitamin B6	+16.3%
Contains more Vitamin B12Vitamin B12	+32.4%

~equal in Vitamin B2 ~0.19mg

~equal in Vitamin B3 ~0.105mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	8.295g	2.591g	26%
Selenium	14.5µg	4.2µg	19%
Fats	12.98g	4.19g	14%
Protein	11.26g	4.55g	13%
Calcium	207mg	130mg	8%
Phosphorus	158mg	109mg	7%
Vitamin A	120µg	59µg	7%
Zinc	1.16mg	0.46mg	6%
Choline	17.5mg	52.2mg	6%
Monounsaturated fat	3.627g	1.302g	6%
Vitamin D*	10 IU	49 IU	5%
Vitamin D	0.2µg	1.2µg	5%
Vitamin B12	0.34µg	0.45µg	5%
Calories	174kcal	88kcal	4%
Vitamin B5	0.213mg	0.417mg	4%
Cholesterol	51mg	59mg	3%
Folate	12µg	1µg	3%
Vitamin C	0mg	1.5mg	2%
Carbs	3.04g	8.05g	2%
Magnesium	11mg	19mg	2%
Potassium	105mg	165mg	2%
Iron	0.38mg	0.2mg	2%
Vitamin B1	0.013mg	0.034mg	2%
Copper	0.021mg	0.013mg	1%
Sodium	84mg	54mg	1%
Vitamin E	0.11mg	0.21mg	1%
Vitamin B6	0.043mg	0.05mg	1%
Vitamin K	1.1µg	0.3µg	1%
Polyunsaturated fat	0.385g	0.198g	1%
Protein per 100 calories	6.5g	5.2g	N/A
Calories per 10 g protein	155kcal	193kcal	N/A
Weight per 100 calories	57g	114g	N/A
Unsaturated / Saturated Fat ratio	0.48	0.58	N/A
Net carbs	3.04g	8.05g	N/A
Sugar	0.27g	8.05g	N/A
Manganese	0.006mg	0.005mg	0%
Vitamin B2	0.195mg	0.19mg	0%
Vitamin B3	0.104mg	0.105mg	0%
Tryptophan	0.125mg	0.085mg	0%
Threonine	0.517mg	0.201mg	0%
Isoleucine	0.589mg	0.237mg	0%
Leucine	1.221mg	0.383mg	0%
Lysine	1.338mg	0.257mg	0%
Methionine	0.281mg	0.12mg	0%
Phenylalanine	0.556mg	0.225mg	0%
Valine	0.692mg	0.289mg	0%
Histidine	0.459mg	0.108mg	0%
Fructose		0.04g	0%