Kefir vs. Ricotta — In-Depth Nutrition Comparison

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A recap on the differences between kefir and ricotta

Kefir is higher in vitamin A, yet ricotta is higher in selenium, fats, protein, calcium, phosphorus, and zinc.
Ricotta covers your daily saturated fat needs 38% more than kefir.
Kefir contains 4 times more vitamin D* than ricotta. While kefir contains 41 IU of vitamin D*, ricotta contains only 10 IU.
The amount of cholesterol in kefir is lower.

Food varieties used in this article are Kefir, lowfat, plain, LIFEWAY and Cheese, ricotta, whole milk.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Kefir

Ricotta

Contains more PotassiumPotassium	+56.2%
Contains less SodiumSodium	-52.4%

Contains more CalciumCalcium	+59.2%
Contains more IronIron	+850%
Contains more CopperCopper	+133.3%
Contains more ZincZinc	+152.2%
Contains more PhosphorusPhosphorus	+50.5%
Contains more ManganeseManganese	+20%
Contains more SeleniumSelenium	+302.8%

~equal in Magnesium ~11mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Kefir

Ricotta

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin DVitamin D	+400%
Contains more Vitamin AVitamin A	+42.5%
Contains more Vitamin B1Vitamin B1	+130.8%
Contains more Vitamin B3Vitamin B3	+44.2%
Contains more Vitamin B5Vitamin B5	+80.8%
Contains more Vitamin B6Vitamin B6	+34.9%

Contains more Vitamin EVitamin E	+450%
Contains more Vitamin B2Vitamin B2	+44.4%
Contains more Vitamin B12Vitamin B12	+17.2%
Contains more Vitamin KVitamin K	+1000%

~equal in Folate ~12µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	0.658g	8.295g	35%
Selenium	3.6µg	14.5µg	20%
Fats	0.93g	12.98g	19%
Protein	3.79g	11.26g	15%
Cholesterol	5mg	51mg	15%
Calcium	130mg	207mg	8%
Phosphorus	105mg	158mg	8%
Monounsaturated fat	0.31g	3.627g	8%
Calories	41kcal	174kcal	7%
Zinc	0.46mg	1.16mg	6%
Vitamin A	171µg	120µg	6%
Vitamin B2	0.135mg	0.195mg	5%
Vitamin D*	41 IU	10 IU	4%
Vitamin D	1µg	0.2µg	4%
Iron	0.04mg	0.38mg	4%
Vitamin B5	0.385mg	0.213mg	3%
Potassium	164mg	105mg	2%
Sodium	40mg	84mg	2%
Vitamin B12	0.29µg	0.34µg	2%
Polyunsaturated fat	0.053g	0.385g	2%
Copper	0.009mg	0.021mg	1%
Vitamin E	0.02mg	0.11mg	1%
Vitamin B1	0.03mg	0.013mg	1%
Vitamin B6	0.058mg	0.043mg	1%
Vitamin K	0.1µg	1.1µg	1%
Protein per 100 calories	9.2g	6.5g	N/A
Calories per 10 g protein	108kcal	155kcal	N/A
Weight per 100 calories	244g	57g	N/A
Unsaturated / Saturated Fat ratio	0.55	0.48	N/A
Vitamin C	0.2mg	0mg	0%
Net carbs	4.48g	3.04g	N/A
Carbs	4.48g	3.04g	0%
Magnesium	12mg	11mg	0%
Sugar	4.61g	0.27g	N/A
Manganese	0.005mg	0.006mg	0%
Vitamin B3	0.15mg	0.104mg	0%
Folate	13µg	12µg	0%
Trans fat	0.037g		N/A
Choline	15.2mg	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 (ALA)	0.006g		0%
Omega-3 (DPA)	0.001g	0g	N/A
Omega-6 (Dihomo-gamma-linolenic acid)	0.002g		N/A
Omega-6 (Linoleic acid)	0.029g		0%