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  6. Kefir vs. Ricotta

Kefir vs. Ricotta — In-Depth Nutrition Comparison

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A recap on differences between Kefir and Ricotta

  • Kefir is higher in Vitamin A RAE, and Vitamin D, yet Ricotta is higher in Selenium, Calcium, Phosphorus, Zinc, and Monounsaturated Fat.
  • Ricotta covers your daily Saturated Fat needs 38% more than Kefir.
  • Kefir contains 4 times more Vitamin D than Ricotta. While Kefir contains 41IU of Vitamin D, Ricotta contains only 10IU.
  • The amount of Cholesterol in Kefir is lower.

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

Infographic

Kefir 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.
Kefir
Kefir
3
:
7
Ricotta
Ricotta
Contains more Potassium +56.2%
Contains less Sodium -52.4%
Contains more Calcium +59.2%
Contains more Iron +850%
Contains more Phosphorus +50.5%
Contains more Zinc +152.2%
Contains more Copper +133.3%
Contains more Manganese +20%
Contains more Selenium +302.8%
Equal in Magnesium - 11
Kefir
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 2% 9% 45% 15% 6% 13% 3% 1% 20%
Ricotta
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 63% 15% 8% 68% 10% 11% 32% 7% 1% 80%
Contains more Potassium +56.2%
Contains less Sodium -52.4%
Contains more Calcium +59.2%
Contains more Iron +850%
Contains more Phosphorus +50.5%
Contains more Zinc +152.2%
Contains more Copper +133.3%
Contains more Manganese +20%
Contains more Selenium +302.8%
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.
Kefir
Kefir
8
:
4
Ricotta
Ricotta
Contains more Vitamin A +27.9%
Contains more Vitamin D +400%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +130.8%
Contains more Vitamin B3 +44.2%
Contains more Vitamin B5 +80.8%
Contains more Vitamin B6 +34.9%
Contains more Vitamin E +450%
Contains more Vitamin B2 +44.4%
Contains more Vitamin B12 +17.2%
Contains more Vitamin K +1000%
Equal in Folate - 12
Kefir
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 35% 1% 30% 1% 8% 32% 3% 24% 14% 10% 37% 1%
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 A +27.9%
Contains more Vitamin D +400%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +130.8%
Contains more Vitamin B3 +44.2%
Contains more Vitamin B5 +80.8%
Contains more Vitamin B6 +34.9%
Contains more Vitamin E +450%
Contains more Vitamin B2 +44.4%
Contains more Vitamin B12 +17.2%
Contains more Vitamin K +1000%
Equal in Folate - 12

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kefir
Kefir
2
:
3
Ricotta
Ricotta
Contains more Carbs +47.4%
Contains more Water +25.6%
Contains more Protein +197.1%
Contains more Fats +1295.7%
Contains more Other +39.7%
Kefir
4% 4% 90%
Protein: 3.79 g
Fats: 0.93 g
Carbs: 4.48 g
Water: 90.07 g
Other: 0.73 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 +47.4%
Contains more Water +25.6%
Contains more Protein +197.1%
Contains more Fats +1295.7%
Contains more Other +39.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kefir
Kefir
1
:
2
Ricotta
Ricotta
Contains less Saturated Fat -92.1%
Contains more Monounsaturated Fat +1070%
Contains more Polyunsaturated fat +626.4%
Kefir
64% 30% 5%
Saturated Fat: 0.658 g
Monounsaturated Fat: 0.31 g
Polyunsaturated fat: 0.053 g
Ricotta
67% 29% 3%
Saturated Fat: 8.295 g
Monounsaturated Fat: 3.627 g
Polyunsaturated fat: 0.385 g
Contains less Saturated Fat -92.1%
Contains more Monounsaturated Fat +1070%
Contains more Polyunsaturated fat +626.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kefir Ricotta Opinion
Net carbs 4.48g 3.04g Kefir
Protein 3.79g 11.26g Ricotta
Fats 0.93g 12.98g Ricotta
Carbs 4.48g 3.04g Kefir
Calories 41kcal 174kcal Ricotta
Sugar 4.61g 0.27g Ricotta
Calcium 130mg 207mg Ricotta
Iron 0.04mg 0.38mg Ricotta
Magnesium 12mg 11mg Kefir
Phosphorus 105mg 158mg Ricotta
Potassium 164mg 105mg Kefir
Sodium 40mg 84mg Kefir
Zinc 0.46mg 1.16mg Ricotta
Copper 0.009mg 0.021mg Ricotta
Manganese 0.005mg 0.006mg Ricotta
Selenium 3.6µg 14.5µg Ricotta
Vitamin A 569IU 445IU Kefir
Vitamin A RAE 171µg 120µg Kefir
Vitamin E 0.02mg 0.11mg Ricotta
Vitamin D 41IU 10IU Kefir
Vitamin D 1µg 0.2µg Kefir
Vitamin C 0.2mg 0mg Kefir
Vitamin B1 0.03mg 0.013mg Kefir
Vitamin B2 0.135mg 0.195mg Ricotta
Vitamin B3 0.15mg 0.104mg Kefir
Vitamin B5 0.385mg 0.213mg Kefir
Vitamin B6 0.058mg 0.043mg Kefir
Folate 13µg 12µg Kefir
Vitamin B12 0.29µg 0.34µg Ricotta
Vitamin K 0.1µg 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 5mg 51mg Kefir
Trans Fat 0.037g Ricotta
Saturated Fat 0.658g 8.295g Kefir
Omega-3 - DPA 0.001g 0g Kefir
Monounsaturated Fat 0.31g 3.627g Ricotta
Polyunsaturated fat 0.053g 0.385g Ricotta
Omega-6 - Linoleic acid 0.029g Kefir
Omega-3 - ALA 0.006g Kefir
Omega-6 - Dihomo-gamma-linoleic acid 0.002g Kefir

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kefir 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
16%
Kefir
14%
Ricotta
Minerals Daily Need Coverage Score
15%
Kefir
29%
Ricotta

Comparison summary

Which food is lower in Sugar?
Ricotta
Ricotta is lower in Sugar (difference - 4.34g)
Which food is lower in glycemic index?
Ricotta
Ricotta is lower in glycemic index (difference - 9)
Which food is richer in minerals?
Ricotta
Ricotta is relatively richer in minerals
Which food contains less Sodium?
Kefir
Kefir contains less Sodium (difference - 44mg)
Which food is lower in Cholesterol?
Kefir
Kefir is lower in Cholesterol (difference - 46mg)
Which food is lower in Saturated Fat?
Kefir
Kefir is lower in Saturated Fat (difference - 7.637g)
Which food is cheaper?
Kefir
Kefir is cheaper (difference - $2)
Which food is richer in vitamins?
Kefir
Kefir is relatively richer in vitamins

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. Kefir - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170904/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.