Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
boiled egg
versus
ricotta cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in boiled egg and ricotta cheese:
Both ricotta cheese and boiled egg are high in calories. Ricotta cheese is very similar to ricotta cheese for calories - ricotta cheese has 150 calories per 100 grams and boiled egg has 155 calories.
For macronutrient ratios, boiled egg is heavier in protein, lighter in carbs and similar to ricotta cheese for fat. Boiled egg has a macronutrient ratio of 34:3:64 and for ricotta cheese, 20:19:61 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Boiled Egg | Ricotta Cheese | |
---|---|---|
Protein | 34% | 20% |
Carbohydrates | 3% | 19% |
Fat | 64% | 61% |
Alcohol | ~ | ~ |
Boiled egg has 5.4 times less carbohydrates than ricotta cheese - ricotta cheese has 7.3g of total carbs per 100 grams and boiled egg has 1.1g of carbohydrates.
Ricotta cheese and boiled egg contain similar amounts of sugar - ricotta cheese has 0.27g of sugar per 100 grams and boiled egg has 1.1g of sugar.
Boiled egg is an excellent source of protein and it has 67% more protein than ricotta cheese - ricotta cheese has 7.5g of protein per 100 grams and boiled egg has 12.6g of protein.
Ricotta cheese is high in saturated fat and boiled egg has 49% less saturated fat than ricotta cheese - ricotta cheese has 6.4g of saturated fat per 100 grams and boiled egg has 3.3g of saturated fat.
Both ricotta cheese and boiled egg are low in trans fat - ricotta cheese has 0.33g of trans fat per 100 grams and boiled egg does not contain significant amounts.
Boiled egg is high in cholesterol and ricotta cheese has 87% less cholesterol than boiled egg - ricotta cheese has 49mg of cholesterol per 100 grams and boiled egg has 373mg of cholesterol.
Both ricotta cheese and boiled egg are high in Vitamin A. Boiled egg has 24% more Vitamin A than ricotta cheese - ricotta cheese has 120ug of Vitamin A per 100 grams and boiled egg has 149ug of Vitamin A.
Boiled egg is a great source of Vitamin D and it has 770% more Vitamin D than ricotta cheese - ricotta cheese has 10iu of Vitamin D per 100 grams and boiled egg has 87iu of Vitamin D.
Ricotta cheese and boiled egg contain similar amounts of Vitamin E - ricotta cheese has 0.11mg of Vitamin E per 100 grams and boiled egg has 1mg of Vitamin E.
Ricotta cheese and boiled egg contain similar amounts of Vitamin K - ricotta cheese has 1.1ug of Vitamin K per 100 grams and boiled egg has 0.3ug of Vitamin K.
Boiled egg has more thiamin, pantothenic acid and folate, however, ricotta cheese contains more niacin. Both boiled egg and ricotta cheese contain significant amounts of riboflavin, Vitamin B6 and Vitamin B12.
Boiled Egg | Ricotta Cheese | |
---|---|---|
Thiamin | 0.066 MG | 0.013 MG |
Riboflavin | 0.513 MG | 0.298 MG |
Niacin | 0.064 MG | 0.137 MG |
Pantothenic acid | 1.398 MG | 0.461 MG |
Vitamin B6 | 0.121 MG | 0.097 MG |
Folate | 44 UG | 4 UG |
Vitamin B12 | 1.11 UG | 0.85 UG |
Both ricotta cheese and boiled egg are high in calcium. Ricotta cheese has 312% more calcium than boiled egg - ricotta cheese has 206mg of calcium per 100 grams and boiled egg has 50mg of calcium.
Boiled egg has 815% more iron than ricotta cheese - ricotta cheese has 0.13mg of iron per 100 grams and boiled egg has 1.2mg of iron.
Ricotta cheese is a great source of potassium and it has 74% more potassium than boiled egg - ricotta cheese has 219mg of potassium per 100 grams and boiled egg has 126mg of potassium.
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, ricotta cheese has more beta-carotene than boiled egg per 100 grams, however, boiled egg contains more lutein + zeaxanthin than ricotta cheese per 100 grams.
Boiled Egg | Ricotta Cheese | |
---|---|---|
beta-carotene | 11 UG | 33 UG |
lutein + zeaxanthin | 353 UG | ~ |
For omega-3 fatty acids, boiled egg has more DHA than ricotta cheese per 100 grams. Both boiled egg and ricotta cheese contain significant amounts of alpha linoleic acid (ALA).
Boiled Egg | Ricotta Cheese | |
---|---|---|
alpha linoleic acid | 0.035 G | 0.043 G |
DHA | 0.038 G | 0.001 G |
EPA | 0.005 G | 0.004 G |
DPA | ~ | 0.006 G |
Total | 0.078 G | 0.054 G |
Comparing omega-6 fatty acids, boiled egg has more linoleic acid than ricotta cheese per 100 grams.
Boiled Egg | Ricotta Cheese | |
---|---|---|
linoleic acid | 1.188 G | 0.356 G |
other omega 6 | ~ | 0.012 G |
Total | 1.188 G | 0.368 G |
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Boiled Egg (Egg, whole, cooked, hard-boiled) and Ricotta Cheese (Cheese, ricotta, whole milk) .
Cooked Boiled Egg g
()
|
Daily Values (%) |
Ricotta Cheese g
()
|
|||||
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KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
G % |
|
5% | carbohydrates | 5% |
|
G % | |
G % |
|
5% | dietary fiber | 5% |
|
G % | |
G | 5% | sugar | 5% | G | |||
G % |
|
5% | total fat | 5% |
|
G % | |
G % |
|
5% | saturated fat | 5% |
|
G % | |
G | 5% | monounsaturated fat | 5% | G | |||
G | 5% | polyunsaturated fat | 5% | G | |||
G | 5% | trans fat | 5% | G | |||
MG | 5% | cholesterol | 5% | MG | |||
MG % |
|
5% | sodium | 5% |
|
MG % | |
5% | Vitamins and Minerals | 5% | |||||
UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
MG % |
|
5% | calcium | 5% |
|
MG % | |
MG % |
|
5% | iron | 5% |
|
MG % | |
MG % |
|
5% | magnesium | 5% |
|
MG % | |
MG % |
|
5% | potassium | 5% |
|
MG % | |
MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
G % |
|
5% | protein | 5% |
|
G % | |
UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
MG % |
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5% | choline | 5% |
|
MG % | |
MG % |
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5% | chlorine | 5% |
|
MG % | |
UG % |
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5% | chromium | 5% |
|
UG % | |
MG % |
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5% | copper | 5% |
|
MG % | |
UG % |
|
5% | fluoride | 5% |
|
UG % | |
UG % |
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5% | iodine | 5% |
|
UG % | |
MG % |
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5% | manganese | 5% |
|
MG % | |
UG % |
|
5% | molybdenum | 5% |
|
UG % | |
MG % |
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5% | phosphorus | 5% |
|
MG % | |
UG % |
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5% | selenium | 5% |
|
UG % | |
MG % |
|
5% | zinc | 5% |
|
MG % | |
G | 5% | Water | 5% | G | |||
G | 5% | Starch | 5% | G | |||
G | 5% | Alcohol | 5% | G | |||