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  6. Ricotta vs. Yolk

Ricotta vs. Yolk — In-Depth Nutrition Comparison

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Differences between ricotta and yolk

  • Ricotta contains less choline, selenium, vitamin B12, vitamin B5, folate, phosphorus, iron, vitamin D* and vitamin B2 than yolk.
  • Yolk's daily need coverage for cholesterol is 345% higher.
  • The amount of cholesterol in ricotta is lower.
  • Yolk has a lower glycemic index. The glycemic index of yolk is 0, while the glycemic index of ricotta is 27.

The food types used in this comparison are Cheese, ricotta, whole milk and Egg, yolk, raw, fresh.

Infographic

Ricotta vs Yolk 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 7.9% 62% 9.3% 14% 7% 32% 68% 11% 0.78% 79%
Yolk
Yolk
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 39% 9.6% 102% 26% 63% 167% 6.3% 7.2% 305%
Contains more MagnesiumMagnesium +120%
Contains more CalciumCalcium +60.5%
Contains more IronIron +618.4%
Contains more CopperCopper +266.7%
Contains more ZincZinc +98.3%
Contains more PhosphorusPhosphorus +146.8%
Contains less SodiumSodium -42.9%
Contains more ManganeseManganese +816.7%
Contains more SeleniumSelenium +286.2%
~equal in Potassium ~109mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 3% 40% 2.2% 3.3% 45% 2% 13% 9.9% 43% 2.8% 9%
Yolk
Yolk
9
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 81% 127% 52% 44% 122% 0.45% 179% 81% 244% 1.8% 110%
Contains more Vitamin B3Vitamin B3 +333.3%
Contains more Vitamin KVitamin K +57.1%
Contains more Vitamin DVitamin D +2600%
Contains more Vitamin AVitamin A +217.5%
Contains more Vitamin EVitamin E +2245.5%
Contains more Vitamin B1Vitamin B1 +1253.8%
Contains more Vitamin B2Vitamin B2 +170.8%
Contains more Vitamin B5Vitamin B5 +1303.8%
Contains more Vitamin B6Vitamin B6 +714%
Contains more Vitamin B12Vitamin B12 +473.5%
Contains more FolateFolate +1116.7%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Ricotta Yolk DV% diff.
Cholesterol 51mg 1085mg 345%
Choline 17.5mg 820.2mg 146%
Selenium 14.5µg 56µg 75%
Vitamin B12 0.34µg 1.95µg 67%
Vitamin B5 0.213mg 2.99mg 56%
Folate 12µg 146µg 34%
Phosphorus 158mg 390mg 33%
Iron 0.38mg 2.73mg 29%
Vitamin A 120µg 381µg 29%
Vitamin D* 10 IU 218 IU 26%
Vitamin D 0.2µg 5.4µg 26%
Vitamin B2 0.195mg 0.528mg 26%
Polyunsaturated fat 0.385g 4.204g 25%
Vitamin B6 0.043mg 0.35mg 24%
Fats 12.98g 26.54g 21%
Monounsaturated fat 3.627g 11.738g 20%
Vitamin E 0.11mg 2.58mg 16%
Vitamin B1 0.013mg 0.176mg 14%
Zinc 1.16mg 2.3mg 10%
Protein 11.26g 15.86g 9%
Calcium 207mg 129mg 8%
Calories 174kcal 322kcal 7%
Copper 0.021mg 0.077mg 6%
Saturated fat 8.295g 9.551g 6%
Sodium 84mg 48mg 2%
Manganese 0.006mg 0.055mg 2%
Magnesium 11mg 5mg 1%
Vitamin B3 0.104mg 0.024mg 1%
Protein per 100 calories 6.5g 4.9g N/A
Calories per 10 g protein 155kcal 203kcal N/A
Weight per 100 calories 57g 31g N/A
Unsaturated / Saturated Fat ratio 0.48 1.7 N/A
Net carbs 3.04g 3.59g N/A
Carbs 3.04g 3.59g 0%
Potassium 105mg 109mg 0%
Sugar 0.27g 0.56g N/A
Vitamin K 1.1µg 0.7µg 0%
Tryptophan 0.125mg 0.177mg 0%
Threonine 0.517mg 0.687mg 0%
Isoleucine 0.589mg 0.866mg 0%
Leucine 1.221mg 1.399mg 0%
Lysine 1.338mg 1.217mg 0%
Methionine 0.281mg 0.378mg 0%
Phenylalanine 0.556mg 0.681mg 0%
Valine 0.692mg 0.949mg 0%
Histidine 0.459mg 0.416mg 0%
Fructose 0.07g 0%
Omega-3 - EPA 0g 0.011g N/A
Omega-3 - DHA 0g 0.114g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 13% 3% 72%
Protein: 11.26 g
Fats: 12.98 g
Carbs: 3.04 g
Water: 71.7 g
Other: 1.02 g
Yolk
Yolk
4
16% 27% 4% 52% 2%
Protein: 15.86 g
Fats: 26.54 g
Carbs: 3.59 g
Water: 52.31 g
Other: 1.7 g
Contains more WaterWater +37.1%
Contains more ProteinProtein +40.9%
Contains more FatsFats +104.5%
Contains more CarbsCarbs +18.1%
Contains more OtherOther +66.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 29% 3%
Saturated fat: Sat. Fat 8.295 g
Monounsaturated fat: Mono. Fat 3.627 g
Polyunsaturated fat: Poly. Fat 0.385 g
Yolk
Yolk
2
37% 46% 16%
Saturated fat: Sat. Fat 9.551 g
Monounsaturated fat: Mono. Fat 11.738 g
Polyunsaturated fat: Poly. Fat 4.204 g
Contains less Sat. FatSaturated fat -13.2%
Contains more Mono. FatMonounsaturated fat +223.6%
Contains more Poly. FatPolyunsaturated fat +991.9%

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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. Ricotta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170851/nutrients
  2. Yolk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172184/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.