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Cream cheese vs. Ricotta — Health Impact and Nutrition Comparison

Article author photo Jack  Yacoubian by Jack Yacoubian | Last updated on October 31, 2024
Medically reviewed by Ani Harutyunyan Article author photo Ani Harutyunyan
Cream cheese
vs
Ricotta

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.

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

Fat type breakdown side-by-side comparison
66% 29% 5%
Saturated Fat: Sat. Fat 20.213 g
Monounsaturated Fat: Mono. Fat 8.907 g
Polyunsaturated fat: Poly. Fat 1.483 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 +145.6%
Contains more Poly. FatPolyunsaturated fat +285.2%
Contains less 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

Macronutrient breakdown side-by-side comparison
6% 34% 6% 53%
Protein: 6.15 g
Fats: 34.44 g
Carbs: 5.52 g
Water: 52.62 g
Other: 1.27 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 FatsFats +165.3%
Contains more CarbsCarbs +81.6%
Contains more OtherOther +24.5%
Contains more ProteinProtein +83.1%
Contains more 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

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 6.4% 29% 12% 4.1% 6% 14% 46% 41% 1.4% 47%
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 PotassiumPotassium +25.7%
Contains more ManganeseManganese +83.3%
Contains more MagnesiumMagnesium +22.2%
Contains more CalciumCalcium +113.4%
Contains more IronIron +245.5%
Contains more CopperCopper +16.7%
Contains more ZincZinc +132%
Contains more PhosphorusPhosphorus +47.7%
Contains less SodiumSodium -73.2%
Contains more 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

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 67% 17% 0% 5.8% 53% 1.7% 31% 13% 28% 5.3% 6.8% 15%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 27% 2.2% 6% 3.3% 45% 2% 13% 9.9% 43% 2.8% 9% 9.5%
Contains more Vitamin AVitamin A +149.7%
Contains more Vitamin EVitamin E +681.8%
Contains more Vitamin B1Vitamin B1 +76.9%
Contains more Vitamin B2Vitamin B2 +17.9%
Contains more Vitamin B5Vitamin B5 +142.7%
Contains more Vitamin B6Vitamin B6 +30.2%
Contains more Vitamin KVitamin K +90.9%
Contains more CholineCholine +55.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +14.3%
Contains more Vitamin B12Vitamin B12 +54.5%
Contains more FolateFolate +33.3%
~equal in Vitamin C ~0mg

Health impacts

Both dairy products share common health impacts; however, this section will focus on the different health impacts

Cardiovascular health

Section reviewed by cardiologist Astghik Grigoryan Article author photo Astghik Grigoryan

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)

Article author photo Jack  Yacoubian
Education: Haigazian Medical University
Last updated: October 31, 2024
Medically reviewed by Ani Harutyunyan

Infographic

Cream cheese vs Ricotta infographic
Infographic link

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cream cheese Ricotta
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Cream cheese Ricotta Opinion
Calories 350kcal 174kcal Cream cheese
Protein 6.15g 11.26g Ricotta
Fats 34.44g 12.98g Cream cheese
Net carbs 5.52g 3.04g Cream cheese
Carbs 5.52g 3.04g Cream cheese
Cholesterol 101mg 51mg Ricotta
Vitamin D 0IU 10IU Ricotta
Magnesium 9mg 11mg Ricotta
Calcium 97mg 207mg Ricotta
Potassium 132mg 105mg Cream cheese
Iron 0.11mg 0.38mg Ricotta
Sugar 3.76g 0.27g Ricotta
Copper 0.018mg 0.021mg Ricotta
Zinc 0.5mg 1.16mg Ricotta
Starch 0.35g Cream cheese
Phosphorus 107mg 158mg Ricotta
Sodium 314mg 84mg Ricotta
Vitamin A 1111IU 445IU Cream cheese
Vitamin A 308µg 120µg Cream cheese
Vitamin E 0.86mg 0.11mg Cream cheese
Vitamin D 0µg 0.2µg Ricotta
Manganese 0.011mg 0.006mg Cream cheese
Selenium 8.6µg 14.5µg Ricotta
Vitamin B1 0.023mg 0.013mg Cream cheese
Vitamin B2 0.23mg 0.195mg Cream cheese
Vitamin B3 0.091mg 0.104mg Ricotta
Vitamin B5 0.517mg 0.213mg Cream cheese
Vitamin B6 0.056mg 0.043mg Cream cheese
Vitamin B12 0.22µg 0.34µg Ricotta
Vitamin K 2.1µg 1.1µg Cream cheese
Folate 9µg 12µg Ricotta
Choline 27.2mg 17.5mg Cream cheese
Saturated Fat 20.213g 8.295g Ricotta
Monounsaturated Fat 8.907g 3.627g Cream cheese
Polyunsaturated fat 1.483g 0.385g Cream cheese
Tryptophan 0.069mg 0.125mg Ricotta
Threonine 0.233mg 0.517mg Ricotta
Isoleucine 0.324mg 0.589mg Ricotta
Leucine 0.657mg 1.221mg Ricotta
Lysine 0.567mg 1.338mg Ricotta
Methionine 0.191mg 0.281mg Ricotta
Phenylalanine 0.291mg 0.556mg Ricotta
Valine 0.395mg 0.692mg Ricotta
Histidine 0.175mg 0.459mg Ricotta
Omega-3 - EPA 0.01g 0g Cream cheese
Omega-3 - ALA 0.125g Cream cheese
Omega-3 - DPA 0.02g 0g Cream cheese
Omega-3 - Eicosatrienoic acid 0.002g Cream cheese
Omega-6 - Gamma-linoleic acid 0.002g Cream cheese
Omega-6 - Dihomo-gamma-linoleic acid 0.036g Cream cheese
Omega-6 - Eicosadienoic acid 0.007g Cream cheese
Omega-6 - Linoleic acid 0.807g Cream cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cream cheese Ricotta
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
19%
Cream cheese
13%
Ricotta
Minerals Daily Need Coverage Score
21%
Cream cheese
29%
Ricotta

Comparison summary

Which food is lower in Cholesterol?
Ricotta
Ricotta is lower in Cholesterol (difference - 50mg)
Which food is lower in Sugar?
Ricotta
Ricotta is lower in Sugar (difference - 3.49g)
Which food contains less Sodium?
Ricotta
Ricotta contains less Sodium (difference - 230mg)
Which food is lower in Saturated Fat?
Ricotta
Ricotta is lower in Saturated Fat (difference - 11.918g)
Which food is cheaper?
Ricotta
Ricotta is cheaper (difference - $1)
Which food is richer in minerals?
Ricotta
Ricotta is relatively richer in minerals
Which food is lower in glycemic index?
Cream cheese
Cream cheese is lower in glycemic index (difference - 27)
Which food is richer in vitamins?
Cream cheese
Cream cheese is relatively richer in vitamins

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. Cream cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173418/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.