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Feta vs Ricotta - In-Depth Nutrition Comparison

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A recap on differences between Feta and Ricotta

  • Feta is higher than Ricotta in Vitamin B12, Vitamin B2, Vitamin B6, Calcium, Phosphorus, Zinc, and Vitamin B5.
  • Feta covers your daily Vitamin B12 needs 56% more than Ricotta.
  • Feta contains 11 times more Sodium than Ricotta. While Feta contains 917mg of Sodium, Ricotta contains only 84mg.

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

Infographic

Feta 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
Feta
6
:
Contains more Iron +71.1%
Contains more Calcium +138.2%
Contains more Magnesium +72.7%
Contains more Copper +52.4%
Contains more Zinc +148.3%
Contains more Phosphorus +113.3%
Contains more Potassium +69.4%
Contains less Sodium -90.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 25% 148% 6% 14% 11% 79% 145% 120%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 63% 10% 8% 7% 32% 68% 11%
Contains more Iron +71.1%
Contains more Calcium +138.2%
Contains more Magnesium +72.7%
Contains more Copper +52.4%
Contains more Zinc +148.3%
Contains more Phosphorus +113.3%
Contains more Potassium +69.4%
Contains less Sodium -90.8%

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
Feta
10
:
Contains more Vitamin E +63.6%
Contains more Vitamin D +100%
Contains more Vitamin B1 +1084.6%
Contains more Vitamin B2 +332.8%
Contains more Vitamin B3 +852.9%
Contains more Vitamin B5 +354%
Contains more Vitamin B6 +886%
Contains more Vitamin B12 +397.1%
Contains more Vitamin K +63.6%
Contains more Folate +166.7%
Equal in Vitamin A - 445
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 26% 4% 12% 39% 195% 19% 59% 98% 212% 5% 24%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 27% 3% 6% 4% 45% 2% 13% 10% 43% 3% 9%
Contains more Vitamin E +63.6%
Contains more Vitamin D +100%
Contains more Vitamin B1 +1084.6%
Contains more Vitamin B2 +332.8%
Contains more Vitamin B3 +852.9%
Contains more Vitamin B5 +354%
Contains more Vitamin B6 +886%
Contains more Vitamin B12 +397.1%
Contains more Vitamin K +63.6%
Contains more Folate +166.7%
Equal in Vitamin A - 445

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
57
Feta
14
Ricotta
Mineral Summary Score
68
Feta
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
85%
Feta
68%
Ricotta
Carbohydrates
4%
Feta
3%
Ricotta
Fats
98%
Feta
60%
Ricotta

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.
Feta 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
Rich in vitamins ok
Lower in glycemic index Equal

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Cholesterol?
Ricotta
Ricotta is lower in Cholesterol (difference - 38mg)
Which food is lower in Sugar?
Ricotta
Ricotta is lower in Sugar (difference - 3.82g)
Which food contains less Sodium?
Ricotta
Ricotta contains less Sodium (difference - 833mg)
Which food is lower in Saturated Fat?
Ricotta
Ricotta is lower in Saturated Fat (difference - 6.651g)
Which food is cheaper?
Ricotta
Ricotta is cheaper (difference - $0.5)
Which food is richer in minerals?
Feta
Feta is relatively richer in minerals
Which food is richer in vitamins?
Feta
Feta is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (27)

All nutrients comparison - raw data values

Nutrient Feta Ricotta Opinion
Calories 264 174 Feta
Protein 14.21 11.26 Feta
Fats 21.28 12.98 Feta
Vitamin C 0 0
Carbs 4.09 3.04 Feta
Cholesterol 89 51 Ricotta
Vitamin D 16 10 Feta
Iron 0.65 0.38 Feta
Calcium 493 207 Feta
Potassium 62 105 Ricotta
Magnesium 19 11 Feta
Sugar 4.09 0.27 Ricotta
Fiber 0 0
Copper 0.032 0.021 Feta
Zinc 2.88 1.16 Feta
Starch
Phosphorus 337 158 Feta
Sodium 917 84 Ricotta
Vitamin A 422 445 Ricotta
Vitamin E 0.18 0.11 Feta
Vitamin D 0.4 0.2 Feta
Vitamin B1 0.154 0.013 Feta
Vitamin B2 0.844 0.195 Feta
Vitamin B3 0.991 0.104 Feta
Vitamin B5 0.967 0.213 Feta
Vitamin B6 0.424 0.043 Feta
Vitamin B12 1.69 0.34 Feta
Vitamin K 1.8 1.1 Feta
Folate 32 12 Feta
Trans Fat
Saturated Fat 14.946 8.295 Ricotta
Monounsaturated Fat 4.623 3.627 Feta
Polyunsaturated fat 0.591 0.385 Feta
Tryptophan 0.2 0.125 Feta
Threonine 0.637 0.517 Feta
Isoleucine 0.803 0.589 Feta
Leucine 1.395 1.221 Feta
Lysine 1.219 1.338 Ricotta
Methionine 0.368 0.281 Feta
Phenylalanine 0.675 0.556 Feta
Valine 1.065 0.692 Feta
Histidine 0.397 0.459 Ricotta
Fructose

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. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/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.