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Cheese vs. Ricotta — In-Depth Nutrition Comparison

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A recap on differences between Cheese and Ricotta

  • Cheese is higher than Ricotta in Calcium, Phosphorus, Vitamin B12, Selenium, Vitamin A, Zinc, and Vitamin B2.
  • Cheese covers your daily Saturated Fat needs 53% more than Ricotta.
  • Cheese contains 8 times more Sodium than Ricotta. While Cheese contains 653mg of Sodium, Ricotta contains only 84mg.

Food varieties used in this article are Cheese, cheddar and Cheese, ricotta, whole milk.

Infographic

Cheese 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.
Cheese
Cheese
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
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 MagnesiumMagnesium +145.5%
Contains more CalciumCalcium +243%
Contains more CopperCopper +42.9%
Contains more ZincZinc +213.8%
Contains more PhosphorusPhosphorus +188%
Contains more ManganeseManganese +350%
Contains more SeleniumSelenium +96.6%
Contains more PotassiumPotassium +38.2%
Contains more IronIron +171.4%
Contains less SodiumSodium -87.1%

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.
Cheese
Cheese
10
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% 75% 14% 18% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
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 +179.1%
Contains more Vitamin EVitamin E +545.5%
Contains more Vitamin DVitamin D +200%
Contains more Vitamin B1Vitamin B1 +123.1%
Contains more Vitamin B2Vitamin B2 +119.5%
Contains more Vitamin B5Vitamin B5 +92.5%
Contains more Vitamin B6Vitamin B6 +53.5%
Contains more Vitamin B12Vitamin B12 +223.5%
Contains more Vitamin KVitamin K +118.2%
Contains more FolateFolate +125%
Contains more Vitamin B3Vitamin B3 +76.3%
~equal in Vitamin C ~0mg
~equal in Choline ~17.5mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
4
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 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 +103.1%
Contains more FatsFats +156.6%
Contains more OtherOther +263.7%
Contains more WaterWater +93.7%
~equal in Carbs ~3.04g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
2
64% 31% 5%
Saturated Fat: Sat. Fat 18.867 g
Monounsaturated Fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 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 +154.9%
Contains more Poly. FatPolyunsaturated fat +269.1%
Contains less Sat. FatSaturated Fat -56%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cheese Ricotta Opinion
Calories 404kcal 174kcal Cheese
Protein 22.87g 11.26g Cheese
Fats 33.31g 12.98g Cheese
Net carbs 3.09g 3.04g Cheese
Carbs 3.09g 3.04g Cheese
Cholesterol 99mg 51mg Ricotta
Vitamin D 24IU 10IU Cheese
Magnesium 27mg 11mg Cheese
Calcium 710mg 207mg Cheese
Potassium 76mg 105mg Ricotta
Iron 0.14mg 0.38mg Ricotta
Sugar 0.48g 0.27g Ricotta
Copper 0.03mg 0.021mg Cheese
Zinc 3.64mg 1.16mg Cheese
Phosphorus 455mg 158mg Cheese
Sodium 653mg 84mg Ricotta
Vitamin A 1242IU 445IU Cheese
Vitamin A 330µg 120µg Cheese
Vitamin E 0.71mg 0.11mg Cheese
Vitamin D 0.6µg 0.2µg Cheese
Manganese 0.027mg 0.006mg Cheese
Selenium 28.5µg 14.5µg Cheese
Vitamin B1 0.029mg 0.013mg Cheese
Vitamin B2 0.428mg 0.195mg Cheese
Vitamin B3 0.059mg 0.104mg Ricotta
Vitamin B5 0.41mg 0.213mg Cheese
Vitamin B6 0.066mg 0.043mg Cheese
Vitamin B12 1.1µg 0.34µg Cheese
Vitamin K 2.4µg 1.1µg Cheese
Folate 27µg 12µg Cheese
Trans Fat 0.917g Ricotta
Choline 16.5mg 17.5mg Ricotta
Saturated Fat 18.867g 8.295g Ricotta
Monounsaturated Fat 9.246g 3.627g Cheese
Polyunsaturated fat 1.421g 0.385g Cheese
Tryptophan 0.547mg 0.125mg Cheese
Threonine 1.044mg 0.517mg Cheese
Isoleucine 1.206mg 0.589mg Cheese
Leucine 1.939mg 1.221mg Cheese
Lysine 1.025mg 1.338mg Ricotta
Methionine 0.547mg 0.281mg Cheese
Phenylalanine 1.074mg 0.556mg Cheese
Valine 1.404mg 0.692mg Cheese
Histidine 0.547mg 0.459mg Cheese
Omega-3 - EPA 0.01g 0g Cheese
Omega-3 - DHA 0.001g 0g Cheese
Omega-3 - DPA 0.017g 0g Cheese
Omega-6 - Eicosadienoic acid 0.007g Cheese

Which food is preferable for your diet?

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

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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
33%
Cheese
13%
Ricotta
Minerals Daily Need Coverage Score
79%
Cheese
29%
Ricotta

Comparison summary

Which food is lower in Cholesterol?
Ricotta
Ricotta is lower in Cholesterol (difference - 48mg)
Which food is lower in Sugar?
Ricotta
Ricotta is lower in Sugar (difference - 0.21g)
Which food contains less Sodium?
Ricotta
Ricotta contains less Sodium (difference - 569mg)
Which food is lower in Saturated Fat?
Ricotta
Ricotta is lower in Saturated Fat (difference - 10.572g)
Which food is lower in glycemic index?
Cheese
Cheese is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Cheese
Cheese is relatively richer in minerals
Which food is richer in vitamins?
Cheese
Cheese is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($2)

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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.