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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 RAE, Calcium, Selenium, Zinc, and Monounsaturated Fat.
  • Daily need coverage for Saturated Fat from 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.

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.
Greek yogurt
Greek yogurt
3
:
6
Ricotta
Ricotta
Contains more Potassium +34.3%
Contains less Sodium -58.3%
Contains more Manganese +50%
Contains more Calcium +107%
Contains more Iron +∞%
Contains more Phosphorus +17%
Contains more Zinc +123.1%
Contains more Copper +23.5%
Contains more Selenium +49.5%
Equal in Magnesium - 11
Greek yogurt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 0% 8% 58% 13% 5% 15% 6% 2% 53%
Ricotta
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 63% 15% 8% 68% 10% 11% 32% 7% 1% 80%
Contains more Potassium +34.3%
Contains less Sodium -58.3%
Contains more Manganese +50%
Contains more Calcium +107%
Contains more Iron +∞%
Contains more Phosphorus +17%
Contains more Zinc +123.1%
Contains more Copper +23.5%
Contains more Selenium +49.5%
Equal in Magnesium - 11

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.
Greek yogurt
Greek yogurt
6
:
5
Ricotta
Ricotta
Contains more Vitamin B1 +76.9%
Contains more Vitamin B2 +42.6%
Contains more Vitamin B3 +100%
Contains more Vitamin B5 +55.4%
Contains more Vitamin B6 +46.5%
Contains more Vitamin B12 +120.6%
Contains more Vitamin A +2866.7%
Contains more Vitamin E +1000%
Contains more Vitamin D +∞%
Contains more Folate +140%
Contains more Vitamin K +∞%
Greek yogurt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 6% 65% 4% 20% 15% 4% 94% 0%
Ricotta
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 B1 +76.9%
Contains more Vitamin B2 +42.6%
Contains more Vitamin B3 +100%
Contains more Vitamin B5 +55.4%
Contains more Vitamin B6 +46.5%
Contains more Vitamin B12 +120.6%
Contains more Vitamin A +2866.7%
Contains more Vitamin E +1000%
Contains more Vitamin D +∞%
Contains more Folate +140%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Greek yogurt
Greek yogurt
2
:
3
Ricotta
Ricotta
Contains more Carbs +30.9%
Contains more Water +13.4%
Contains more Protein +25.1%
Contains more Fats +159.6%
Contains more Other +41.7%
Greek yogurt
9% 5% 4% 81%
Protein: 9 g
Fats: 5 g
Carbs: 3.98 g
Water: 81.3 g
Other: 0.72 g
Ricotta
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 Carbs +30.9%
Contains more Water +13.4%
Contains more Protein +25.1%
Contains more Fats +159.6%
Contains more Other +41.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Greek yogurt
Greek yogurt
2
:
1
Ricotta
Ricotta
Contains less Saturated Fat -71.1%
Contains more Polyunsaturated fat +21.8%
Contains more Monounsaturated Fat +69.8%
Greek yogurt
48% 43% 9%
Saturated Fat: 2.395 g
Monounsaturated Fat: 2.136 g
Polyunsaturated fat: 0.469 g
Ricotta
67% 29% 3%
Saturated Fat: 8.295 g
Monounsaturated Fat: 3.627 g
Polyunsaturated fat: 0.385 g
Contains less Saturated Fat -71.1%
Contains more Polyunsaturated fat +21.8%
Contains more Monounsaturated 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 Sodium ok
Lower in Cholesterol 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
Net carbs 3.98g 3.04g Greek yogurt
Protein 9g 11.26g Ricotta
Fats 5g 12.98g Ricotta
Carbs 3.98g 3.04g Greek yogurt
Calories 97kcal 174kcal Ricotta
Sugar 4g 0.27g Ricotta
Calcium 100mg 207mg Ricotta
Iron 0mg 0.38mg Ricotta
Magnesium 11mg 11mg
Phosphorus 135mg 158mg Ricotta
Potassium 141mg 105mg Greek yogurt
Sodium 35mg 84mg Greek yogurt
Zinc 0.52mg 1.16mg Ricotta
Copper 0.017mg 0.021mg Ricotta
Manganese 0.009mg 0.006mg Greek yogurt
Selenium 9.7µg 14.5µg Ricotta
Vitamin A 15IU 445IU Ricotta
Vitamin A RAE 2µg 120µg Ricotta
Vitamin E 0.01mg 0.11mg Ricotta
Vitamin D 0IU 10IU Ricotta
Vitamin D 0µg 0.2µg 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
Folate 5µg 12µg Ricotta
Vitamin B12 0.75µg 0.34µg Greek yogurt
Vitamin K 0µg 1.1µg Ricotta
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
Cholesterol 13mg 51mg Greek yogurt
Saturated Fat 2.395g 8.295g Greek yogurt
Omega-3 - DHA 0.004g 0g Greek yogurt
Monounsaturated Fat 2.136g 3.627g Ricotta
Polyunsaturated fat 0.469g 0.385g Greek yogurt
Omega-6 - Linoleic acid 0.209g Greek yogurt
Omega-3 - ALA 0.023g Greek yogurt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Greek yogurt Ricotta
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
14%
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 contains less Sodium?
Greek yogurt
Greek yogurt contains less Sodium (difference - 49mg)
Which food is lower in Cholesterol?
Greek yogurt
Greek yogurt is lower in Cholesterol (difference - 38mg)
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.