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Yolk vs. Ricotta — In-Depth Nutrition Comparison

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Differences between yolk and ricotta

  • 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.
  • Ricotta contains 47 times less choline than yolk. Yolk contains 820.2mg of choline, while ricotta contains 17.5mg.
  • 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 Egg, yolk, raw, fresh and Cheese, ricotta, whole milk.

Infographic

Yolk 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.
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%
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 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%
Contains more MagnesiumMagnesium +120%
Contains more CalciumCalcium +60.5%
~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.
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%
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%
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%
Contains more Vitamin B3Vitamin B3 +333.3%
Contains more Vitamin KVitamin K +57.1%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 ProteinProtein +40.9%
Contains more FatsFats +104.5%
Contains more CarbsCarbs +18.1%
Contains more OtherOther +66.7%
Contains more WaterWater +37.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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 more Mono. FatMonounsaturated fat +223.6%
Contains more Poly. FatPolyunsaturated fat +991.9%
Contains less Sat. FatSaturated fat -13.2%

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