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Parmigiano-Reggiano vs Ricotta - In-Depth Nutrition Comparison

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Significant differences between Parmigiano-Reggiano and Ricotta

  • The amount of Calcium, Phosphorus, Vitamin B12, Zinc, Copper, Vitamin B2, and Iron in Parmigiano-Reggiano is higher than in Ricotta.
  • Parmigiano-Reggiano covers your daily Calcium needs 90% more than Ricotta.
  • Ricotta has 18 times less Sodium than Parmigiano-Reggiano. Parmigiano-Reggiano has 1529mg of Sodium, while Ricotta has 84mg.

Specific food types used in this comparison are Cheese, parmesan, dry grated, reduced fat and Cheese, ricotta, whole milk.

Infographic

Parmigiano-Reggiano vs Ricotta infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +435.7%
Contains more Iron +136.8%
Contains more Magnesium +245.5%
Contains more Phosphorus +361.4%
Contains more Potassium +19%
Contains more Zinc +233.6%
Contains more Copper +1033.3%
Contains less Sodium -94.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 333% 34% 28% 313% 12% 200% 106% 80%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 63% 15% 8% 68% 10% 11% 32% 7%
Contains more Calcium +435.7%
Contains more Iron +136.8%
Contains more Magnesium +245.5%
Contains more Phosphorus +361.4%
Contains more Potassium +19%
Contains more Zinc +233.6%
Contains more Copper +1033.3%
Contains less Sodium -94.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +36%
Contains more Vitamin E +54.5%
Contains more Vitamin D +100%
Contains more Vitamin B1 +123.1%
Contains more Vitamin B2 +149.2%
Contains more Vitamin B5 +52.6%
Contains more Vitamin B6 +14%
Contains more Vitamin B12 +564.7%
Contains more Vitamin K +54.5%
Contains more Folate +20%
Equal in Vitamin B3 - 0.104
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 37% 4% 12% 0% 8% 113% 3% 20% 12% 8% 283% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 3% 6% 0% 4% 45% 2% 13% 10% 9% 43% 3%
Contains more Vitamin A +36%
Contains more Vitamin E +54.5%
Contains more Vitamin D +100%
Contains more Vitamin B1 +123.1%
Contains more Vitamin B2 +149.2%
Contains more Vitamin B5 +52.6%
Contains more Vitamin B6 +14%
Contains more Vitamin B12 +564.7%
Contains more Vitamin K +54.5%
Contains more Folate +20%
Equal in Vitamin B3 - 0.104

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Parmigiano-Reggiano Ricotta
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Rich in vitamins ok
Lower in glycemic index Equal

All nutrients comparison - raw data values

Nutrient Parmigiano-Reggiano Ricotta Opinion
Net carbs 1.37g 3.04g Ricotta
Protein 20g 11.26g Parmigiano-Reggiano
Fats 20g 12.98g Parmigiano-Reggiano
Carbs 1.37g 3.04g Ricotta
Calories 265kcal 174kcal Parmigiano-Reggiano
Starch g g
Fructose g g
Sugar 0g 0.27g Parmigiano-Reggiano
Fiber 0g 0g
Calcium 1109mg 207mg Parmigiano-Reggiano
Iron 0.9mg 0.38mg Parmigiano-Reggiano
Magnesium 38mg 11mg Parmigiano-Reggiano
Phosphorus 729mg 158mg Parmigiano-Reggiano
Potassium 125mg 105mg Parmigiano-Reggiano
Sodium 1529mg 84mg Ricotta
Zinc 3.87mg 1.16mg Parmigiano-Reggiano
Copper 0.238mg 0.021mg Parmigiano-Reggiano
Vitamin A 605IU 445IU Parmigiano-Reggiano
Vitamin E 0.17mg 0.11mg Parmigiano-Reggiano
Vitamin D 15IU 10IU Parmigiano-Reggiano
Vitamin D 0.4µg 0.2µg Parmigiano-Reggiano
Vitamin C 0mg 0mg
Vitamin B1 0.029mg 0.013mg Parmigiano-Reggiano
Vitamin B2 0.486mg 0.195mg Parmigiano-Reggiano
Vitamin B3 0.114mg 0.104mg Parmigiano-Reggiano
Vitamin B5 0.325mg 0.213mg Parmigiano-Reggiano
Vitamin B6 0.049mg 0.043mg Parmigiano-Reggiano
Folate 10µg 12µg Ricotta
Vitamin B12 2.26µg 0.34µg Parmigiano-Reggiano
Vitamin K 1.7µg 1.1µg Parmigiano-Reggiano
Tryptophan 0.24mg 0.125mg Parmigiano-Reggiano
Threonine 1.519mg 0.517mg Parmigiano-Reggiano
Isoleucine 1.2mg 0.589mg Parmigiano-Reggiano
Leucine 2.983mg 1.221mg Parmigiano-Reggiano
Lysine 2.459mg 1.338mg Parmigiano-Reggiano
Methionine 0.369mg 0.281mg Parmigiano-Reggiano
Phenylalanine 1.604mg 0.556mg Parmigiano-Reggiano
Valine 1.498mg 0.692mg Parmigiano-Reggiano
Histidine 0.752mg 0.459mg Parmigiano-Reggiano
Cholesterol 88mg 51mg Ricotta
Trans Fat g g
Saturated Fat 13.317g 8.295g Ricotta
Monounsaturated Fat 6.098g 3.627g Parmigiano-Reggiano
Polyunsaturated fat 0.462g 0.385g Parmigiano-Reggiano

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Parmigiano-Reggiano Ricotta
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet Equal

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
42
Parmigiano-Reggiano
14
Ricotta
Mineral Summary Score
138
Parmigiano-Reggiano
26
Ricotta

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
120%
Parmigiano-Reggiano
68%
Ricotta
Carbohydrates
1%
Parmigiano-Reggiano
3%
Ricotta
Fats
92%
Parmigiano-Reggiano
60%
Ricotta

Comparison summary

Which food contains less Sodium?
Ricotta
Ricotta contains less Sodium (difference - 1445mg)
Which food is lower in Cholesterol?
Ricotta
Ricotta is lower in Cholesterol (difference - 37mg)
Which food is lower in Saturated Fat?
Ricotta
Ricotta is lower in Saturated Fat (difference - 5.022g)
Which food is cheaper?
Ricotta
Ricotta is cheaper (difference - $1.2)
Which food is lower in Sugar?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in Sugar (difference - 0.27g)
Which food is richer in minerals?
Parmigiano-Reggiano
Parmigiano-Reggiano is relatively richer in minerals
Which food is richer in vitamins?
Parmigiano-Reggiano
Parmigiano-Reggiano is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (27)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Parmigiano-Reggiano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173452/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.