Ricotta vs. Whey — In-Depth Nutrition Comparison

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Significant differences between ricotta and whey

The amount of selenium, calcium, phosphorus, zinc, vitamin A, and monounsaturated fat in ricotta is higher than in whey.
Ricotta covers your daily saturated fat needs 40% more than whey.
Whey has 37 times less vitamin A than ricotta. Ricotta has 445 IU of vitamin A, while whey has 12 IU.
Whey contains less saturated fat.
Whey has a higher glycemic index. The glycemic index of whey is 43, while the glycemic index of ricotta is 27.

Specific food types used in this comparison are Cheese, ricotta, whole milk and Whey, sweet, fluid.

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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

Whey

Contains more MagnesiumMagnesium	+37.5%
Contains more CalciumCalcium	+340.4%
Contains more IronIron	+533.3%
Contains more CopperCopper	+425%
Contains more ZincZinc	+792.3%
Contains more PhosphorusPhosphorus	+243.5%
Contains more ManganeseManganese	+500%
Contains more SeleniumSelenium	+663.2%

Contains more PotassiumPotassium	+53.3%
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

Whey

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin AVitamin A	+3900%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B2Vitamin B2	+23.4%
Contains more Vitamin B3Vitamin B3	+40.5%
Contains more Vitamin B6Vitamin B6	+38.7%
Contains more Vitamin B12Vitamin B12	+21.4%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+1100%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+176.9%
Contains more Vitamin B5Vitamin B5	+79.8%

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	8.295g	0.23g	37%
Selenium	14.5µg	1.9µg	23%
Protein	11.26g	0.85g	21%
Fats	12.98g	0.36g	19%
Cholesterol	51mg	2mg	16%
Calcium	207mg	47mg	16%
Phosphorus	158mg	46mg	16%
Vitamin A	120µg	3µg	13%
Zinc	1.16mg	0.13mg	9%
Monounsaturated fat	3.627g	0.1g	9%
Calories	174kcal	27kcal	7%
Iron	0.38mg	0.06mg	4%
Vitamin B2	0.195mg	0.158mg	3%
Vitamin B5	0.213mg	0.383mg	3%
Vitamin B12	0.34µg	0.28µg	3%
Folate	12µg	1µg	3%
Potassium	105mg	161mg	2%
Copper	0.021mg	0.004mg	2%
Vitamin B1	0.013mg	0.036mg	2%
Polyunsaturated fat	0.385g	0.011g	2%
Carbs	3.04g	5.14g	1%
Vitamin D*	10 IU		1%
Vitamin D	0.2µg		1%
Magnesium	11mg	8mg	1%
Sodium	84mg	54mg	1%
Vitamin E	0.11mg	0mg	1%
Vitamin B6	0.043mg	0.031mg	1%
Vitamin K	1.1µg	0µg	1%
Protein per 100 calories	6.5g	3.1g	N/A
Calories per 10 g protein	155kcal	318kcal	N/A
Weight per 100 calories	57g	370g	N/A
Unsaturated / Saturated Fat ratio	0.48	0.48	N/A
Vitamin C	0mg	0.1mg	0%
Net carbs	3.04g	5.14g	N/A
Sugar	0.27g	5.14g	N/A
Manganese	0.006mg	0.001mg	0%
Vitamin B3	0.104mg	0.074mg	0%
Choline	17.5mg	16mg	0%
Tryptophan	0.125mg	0.013mg	0%
Threonine	0.517mg	0.054mg	0%
Isoleucine	0.589mg	0.047mg	0%
Leucine	1.221mg	0.078mg	0%
Lysine	1.338mg	0.068mg	0%
Methionine	0.281mg	0.016mg	0%
Phenylalanine	0.556mg	0.027mg	0%
Valine	0.692mg	0.046mg	0%
Histidine	0.459mg	0.016mg	0%