Whey vs. Ricotta — In-Depth Nutrition Comparison

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Significant differences between whey and ricotta

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.
Ricotta has 19 times less sugar than whey. Whey has 5.14g of sugar, while ricotta has 0.27g.
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 Whey, sweet, fluid and Cheese, ricotta, whole milk.

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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.

Whey

Ricotta

Contains more PotassiumPotassium	+53.3%
Contains less SodiumSodium	-35.7%

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%

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.

Whey

Ricotta

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

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%

All nutrients comparison - raw data values

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