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  6. Greek yogurt vs. Ricotta

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 Vitamin A, Calcium, Selenium, and Zinc.
  • Daily need coverage for Saturated Fat from Ricotta is 29% higher.
  • Greek yogurt contains 15 times more Sugar than Ricotta. While Greek yogurt contains 4g of Sugar, Ricotta contains only 0.27g.

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% 0.9% 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% 27% 2.2% 6% 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 +2866.7%
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

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%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Greek yogurt Ricotta Opinion
Calories 97kcal 174kcal Ricotta
Protein 9g 11.26g Ricotta
Fats 5g 12.98g Ricotta
Net carbs 3.98g 3.04g Greek yogurt
Carbs 3.98g 3.04g Greek yogurt
Cholesterol 13mg 51mg Greek yogurt
Vitamin D 0IU 10IU Ricotta
Magnesium 11mg 11mg
Calcium 100mg 207mg Ricotta
Potassium 141mg 105mg Greek yogurt
Iron 0mg 0.38mg Ricotta
Sugar 4g 0.27g Ricotta
Copper 0.017mg 0.021mg Ricotta
Zinc 0.52mg 1.16mg Ricotta
Phosphorus 135mg 158mg Ricotta
Sodium 35mg 84mg Greek yogurt
Vitamin A 15IU 445IU Ricotta
Vitamin A 2µg 120µg Ricotta
Vitamin E 0.01mg 0.11mg Ricotta
Vitamin D 0µg 0.2µg Ricotta
Manganese 0.009mg 0.006mg Greek yogurt
Selenium 9.7µg 14.5µg Ricotta
Vitamin B1 0.023mg 0.013mg Greek yogurt
Vitamin B2 0.278mg 0.195mg Greek yogurt
Vitamin B3 0.208mg 0.104mg Greek yogurt
Vitamin B5 0.331mg 0.213mg Greek yogurt
Vitamin B6 0.063mg 0.043mg Greek yogurt
Vitamin B12 0.75µg 0.34µg Greek yogurt
Vitamin K 0µg 1.1µg Ricotta
Folate 5µg 12µg Ricotta
Choline 15.1mg 17.5mg Ricotta
Saturated Fat 2.395g 8.295g Greek yogurt
Monounsaturated Fat 2.136g 3.627g Ricotta
Polyunsaturated fat 0.469g 0.385g Greek yogurt
Tryptophan 0.125mg Ricotta
Threonine 0.517mg Ricotta
Isoleucine 0.589mg Ricotta
Leucine 1.221mg Ricotta
Lysine 1.338mg Ricotta
Methionine 0.281mg Ricotta
Phenylalanine 0.556mg Ricotta
Valine 0.692mg Ricotta
Histidine 0.459mg Ricotta
Omega-3 - DHA 0.004g 0g Greek yogurt
Omega-3 - ALA 0.023g Greek yogurt
Omega-6 - Linoleic acid 0.209g Greek yogurt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Greek yogurt 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
17%
Greek yogurt
13%
Ricotta
Minerals Daily Need Coverage Score
19%
Greek yogurt
29%
Ricotta

Comparison summary

Which food is richer in minerals?
Ricotta
Ricotta is relatively richer in minerals
Which food is lower in Sugar?
Ricotta
Ricotta is lower in Sugar (difference - 3.73g)
Which food is lower in Cholesterol?
Greek yogurt
Greek yogurt is lower in Cholesterol (difference - 38mg)
Which food contains less Sodium?
Greek yogurt
Greek yogurt contains less Sodium (difference - 49mg)
Which food is lower in Saturated Fat?
Greek yogurt
Greek yogurt is lower in Saturated Fat (difference - 5.9g)
Which food is lower in glycemic index?
Greek yogurt
Greek yogurt is lower in glycemic index (difference - 15)
Which food is cheaper?
Greek yogurt
Greek yogurt is cheaper (difference - $2)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.