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Greek yogurt vs. Ricotta — In-Depth Nutrition Comparison

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How are Greek yogurt and ricotta different?

  • Greek yogurt is higher in vitamin B12 and vitamin B2; however, ricotta is richer in calcium, selenium, vitamin A, zinc, and monounsaturated fat.
  • Daily need coverage for saturated fat for ricotta is 29% higher.
  • Greek yogurt contains 2 times more vitamin B12 than ricotta. While Greek yogurt contains 0.75µg of vitamin B12, ricotta contains only 0.34µg.
  • Greek yogurt has less saturated fat.
  • Greek yogurt has a lower glycemic index (12) than ricotta (27).

Yogurt, Greek, plain, whole milk and Cheese, ricotta, whole milk are the varieties used in this article.

Infographic

Greek yogurt 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 30% 12% 0% 5.7% 14% 58% 4.6% 1.2% 53%
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 +34.3%
Contains less SodiumSodium -58.3%
Contains more ManganeseManganese +50%
Contains more CalciumCalcium +107%
Contains more IronIron +∞%
Contains more CopperCopper +23.5%
Contains more ZincZinc +123.1%
Contains more PhosphorusPhosphorus +17%
Contains more SeleniumSelenium +49.5%
~equal in Magnesium ~11mg

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% 0.67% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 3.8% 8.2%
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% 40% 2.2% 3% 3.3% 45% 2% 13% 9.9% 43% 2.8% 9% 9.5%
Contains more Vitamin B1Vitamin B1 +76.9%
Contains more Vitamin B2Vitamin B2 +42.6%
Contains more Vitamin B3Vitamin B3 +100%
Contains more Vitamin B5Vitamin B5 +55.4%
Contains more Vitamin B6Vitamin B6 +46.5%
Contains more Vitamin B12Vitamin B12 +120.6%
Contains more Vitamin AVitamin A +5900%
Contains more Vitamin EVitamin E +1000%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +140%
Contains more CholineCholine +15.9%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Greek yogurt Ricotta DV% diff.
Saturated fat 2.395g 8.295g 27%
Vitamin B12 0.75µg 0.34µg 17%
Cholesterol 13mg 51mg 13%
Vitamin A 2µg 120µg 13%
Fats 5g 12.98g 12%
Calcium 100mg 207mg 11%
Selenium 9.7µg 14.5µg 9%
Vitamin B2 0.278mg 0.195mg 6%
Zinc 0.52mg 1.16mg 6%
Protein 9g 11.26g 5%
Iron 0mg 0.38mg 5%
Monounsaturated fat 2.136g 3.627g 4%
Calories 97kcal 174kcal 4%
Phosphorus 135mg 158mg 3%
Folate 5µg 12µg 2%
Sodium 35mg 84mg 2%
Vitamin B5 0.331mg 0.213mg 2%
Vitamin B6 0.063mg 0.043mg 2%
Vitamin E 0.01mg 0.11mg 1%
Vitamin D 0µg 0.2µg 1%
Potassium 141mg 105mg 1%
Vitamin B1 0.023mg 0.013mg 1%
Polyunsaturated fat 0.469g 0.385g 1%
Vitamin B3 0.208mg 0.104mg 1%
Vitamin D 0IU 10IU 1%
Vitamin K 0µg 1.1µg 1%
Net carbs 3.98g 3.04g N/A
Carbs 3.98g 3.04g 0%
Magnesium 11mg 11mg 0%
Sugar 4g 0.27g N/A
Copper 0.017mg 0.021mg 0%
Manganese 0.009mg 0.006mg 0%
Choline 15.1mg 17.5mg 0%
Tryptophan 0.125mg 0%
Threonine 0.517mg 0%
Isoleucine 0.589mg 0%
Leucine 1.221mg 0%
Lysine 1.338mg 0%
Methionine 0.281mg 0%
Phenylalanine 0.556mg 0%
Valine 0.692mg 0%
Histidine 0.459mg 0%
Omega-3 - DHA 0.004g 0g N/A
Omega-3 - ALA 0.023g N/A
Omega-6 - Linoleic acid 0.209g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 5% 4% 81%
Protein: 9 g
Fats: 5 g
Carbs: 3.98 g
Water: 81.3 g
Other: 0.72 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 CarbsCarbs +30.9%
Contains more WaterWater +13.4%
Contains more ProteinProtein +25.1%
Contains more FatsFats +159.6%
Contains more OtherOther +41.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
48% 43% 9%
Saturated fat: Sat. Fat 2.395 g
Monounsaturated fat: Mono. Fat 2.136 g
Polyunsaturated fat: Poly. Fat 0.469 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 less Sat. FatSaturated fat -71.1%
Contains more Poly. FatPolyunsaturated fat +21.8%
Contains more Mono. FatMonounsaturated fat +69.8%

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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. Greek yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171304/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.