Cream cheese vs. Ricotta — Health Impact and Nutrition Comparison
Summary
Ricotta is richer in proteins, selenium, calcium, zinc, phosphorus, and vitamin B12. Cream cheese is higher in calories, fat, saturated fats, and sodium. Cream cheese is richer in vitamins B2, B5, A, and E.
Table of contents
Introduction
This article compares two types of dairy products: ricotta and cream cheese. We will discuss their differences according to their general aspects, nutritional content, and health impacts.
General aspects
Ricotta is prepared from leftovers of cheese making by reheating and acidifying the whey product. In comparison, cream cheese is directly prepared from milk.
Ricotta is less creamy and has a granular texture compared to cream cheese; however, it has a slightly sweeter taste. On the other hand, cream cheese has a creamier texture than ricotta and has a saltier taste.
Nutritional content comparison
In this section, we are taking into consideration 100g of each.
Calories
Cream cheese contains double the number of calories compared to ricotta. There are 350 calories in 100g of cream cheese.
Carbs
Cream cheese is higher in carbohydrates than ricotta.
Fats
Cream cheese contains higher amounts of fats compared to ricotta. There is nearly 35g of fat in cream cheese compared to 13g in ricotta.
Saturated fats
Cream cheese contains 2.5 times more saturated fats than ricotta. This difference is significant. Cream cheese contains 20g of saturated fats.
Fat Type Comparison
Contains
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Mono. FatMonounsaturated Fat
+145.6%
Contains
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Poly. FatPolyunsaturated fat
+285.2%
Contains
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Sat. FatSaturated Fat
-59%
Proteins
Ricotta contains double the amount of protein compared to cream cheese. There are nearly 12g of protein per 100g of ricotta.
Macronutrient Comparison
Contains
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FatsFats
+165.3%
Contains
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CarbsCarbs
+81.6%
Contains
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OtherOther
+24.5%
Contains
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ProteinProtein
+83.1%
Contains
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WaterWater
+36.3%
Minerals
Ricotta is richer in selenium, calcium, zinc, and phosphorus. In comparison, cream cheese is high in sodium.
In the visual diagram below, we can visualize the difference in their mineral distributions.
Mineral Comparison
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PotassiumPotassium
+25.7%
Contains
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ManganeseManganese
+83.3%
Contains
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MagnesiumMagnesium
+22.2%
Contains
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CalciumCalcium
+113.4%
Contains
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IronIron
+245.5%
Contains
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CopperCopper
+16.7%
Contains
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ZincZinc
+132%
Contains
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PhosphorusPhosphorus
+47.7%
Contains
less
SodiumSodium
-73.2%
Contains
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SeleniumSelenium
+68.6%
Vitamins
Ricotta is richer in vitamin B12. Cream cheese is richer in vitamins B2, B5, A, and E.
In the visual diagram below, we can visualize the difference in their vitamin distributions.
Vitamin Comparison
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Vitamin AVitamin A
+149.7%
Contains
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Vitamin EVitamin E
+681.8%
Contains
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Vitamin B1Vitamin B1
+76.9%
Contains
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Vitamin B2Vitamin B2
+17.9%
Contains
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Vitamin B5Vitamin B5
+142.7%
Contains
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Vitamin B6Vitamin B6
+30.2%
Contains
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Vitamin KVitamin K
+90.9%
Contains
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CholineCholine
+55.4%
Contains
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Vitamin DVitamin D
+∞%
Contains
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Vitamin B3Vitamin B3
+14.3%
Contains
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Vitamin B12Vitamin B12
+54.5%
Contains
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FolateFolate
+33.3%
Health impacts
Both dairy products share common health impacts; however, this section will focus on the different health impacts
Cardiovascular health
Cream cheese is high in saturated fats and cholesterol, which have been linked to an increased risk of cardiovascular disease. Excessive consumption of saturated fats, like those found in cream cheese, can elevate LDL (bad cholesterol) levels, a key contributor to atherosclerosis and heart disease. In contrast, ricotta cheese, especially the low-fat variety, contains less saturated fat than cream cheese (1).
Both the Heart Association and the European Society of Cardiology recommend limiting saturated fat intake and opting for low-fat dairy products (2).
Additionally, cheese has a high level of conjugated linoleic acid, which has been associated with lower blood pressure in rats and may influence the progression of atherosclerosis in rabbits. However, more research is needed to better understand these effects in humans (2).
In summary, studies suggest that ricotta, particularly the low-fat version, is a healthier choice than cream cheese for reducing the risk of cardiovascular disease.
Antioxidant
Ricotta is richer in selenium, which has anti-inflammatory and antioxidant properties. Selenium maintains a healthy immune system. (3)
Cream cheese is richer in vitamin E, which also provides antioxidant properties. (4)
Cancer
Calcium-rich foods, in this case, ricotta, are associated with increased risks of prostate cancer in males. It is essential to keep dairy consumption to moderate amounts. (5)
References
Infographic
Comparison summary table
Lower in Cholesterol | |||
Lower in Sugar | |||
Lower in Sodium | |||
Lower in Saturated Fat | |||
Lower in price | |||
Rich in minerals | |||
Lower in Glycemic Index | |||
Rich in vitamins |
All nutrients comparison - raw data values
Nutrient | Opinion | ||
Calories | 350kcal | 174kcal | |
Protein | 6.15g | 11.26g | |
Fats | 34.44g | 12.98g | |
Net carbs | 5.52g | 3.04g | |
Carbs | 5.52g | 3.04g | |
Cholesterol | 101mg | 51mg | |
Vitamin D | 0IU | 10IU | |
Magnesium | 9mg | 11mg | |
Calcium | 97mg | 207mg | |
Potassium | 132mg | 105mg | |
Iron | 0.11mg | 0.38mg | |
Sugar | 3.76g | 0.27g | |
Copper | 0.018mg | 0.021mg | |
Zinc | 0.5mg | 1.16mg | |
Starch | 0.35g | ||
Phosphorus | 107mg | 158mg | |
Sodium | 314mg | 84mg | |
Vitamin A | 1111IU | 445IU | |
Vitamin A | 308µg | 120µg | |
Vitamin E | 0.86mg | 0.11mg | |
Vitamin D | 0µg | 0.2µg | |
Manganese | 0.011mg | 0.006mg | |
Selenium | 8.6µg | 14.5µg | |
Vitamin B1 | 0.023mg | 0.013mg | |
Vitamin B2 | 0.23mg | 0.195mg | |
Vitamin B3 | 0.091mg | 0.104mg | |
Vitamin B5 | 0.517mg | 0.213mg | |
Vitamin B6 | 0.056mg | 0.043mg | |
Vitamin B12 | 0.22µg | 0.34µg | |
Vitamin K | 2.1µg | 1.1µg | |
Folate | 9µg | 12µg | |
Choline | 27.2mg | 17.5mg | |
Saturated Fat | 20.213g | 8.295g | |
Monounsaturated Fat | 8.907g | 3.627g | |
Polyunsaturated fat | 1.483g | 0.385g | |
Tryptophan | 0.069mg | 0.125mg | |
Threonine | 0.233mg | 0.517mg | |
Isoleucine | 0.324mg | 0.589mg | |
Leucine | 0.657mg | 1.221mg | |
Lysine | 0.567mg | 1.338mg | |
Methionine | 0.191mg | 0.281mg | |
Phenylalanine | 0.291mg | 0.556mg | |
Valine | 0.395mg | 0.692mg | |
Histidine | 0.175mg | 0.459mg | |
Omega-3 - EPA | 0.01g | 0g | |
Omega-3 - ALA | 0.125g | ||
Omega-3 - DPA | 0.02g | 0g | |
Omega-3 - Eicosatrienoic acid | 0.002g | ||
Omega-6 - Gamma-linoleic acid | 0.002g | ||
Omega-6 - Dihomo-gamma-linoleic acid | 0.036g | ||
Omega-6 - Eicosadienoic acid | 0.007g | ||
Omega-6 - Linoleic acid | 0.807g |
Which food is preferable for your diet?
Low Calories diet | ||
Low Fats diet | ||
Low Carbs diet | ||
Low Glycemic Index diet |
People also compare
Vitamins & Minerals Daily Need Coverage Score
Comparison summary
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.
- Cream cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173418/nutrients
- 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.