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Kefir vs. Ricotta — In-Depth Nutrition Comparison

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A recap on differences between kefir and ricotta

  • Kefir is higher in 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 17 times more sugar than ricotta. While kefir contains 4.61g of sugar, ricotta contains only 0.27g.

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
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 39% 14% 1.5% 3% 13% 45% 5.2% 0.65% 20%
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 +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

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
7
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 0.67% 57% 0.4% 15% 7.5% 31% 2.8% 23% 13% 36% 0.25% 9.8% 8.3%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +42.5%
Contains more Vitamin DVitamin D +400%
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%
Contains more CholineCholine +15.1%
~equal in Folate ~12µg

All nutrients comparison - raw data values

Nutrient Kefir Ricotta 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%
Monounsaturated fat 0.31g 3.627g 8%
Calcium 130mg 207mg 8%
Phosphorus 105mg 158mg 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 41IU 10IU 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%
Polyunsaturated fat 0.053g 0.385g 2%
Vitamin B12 0.29µg 0.34µg 2%
Copper 0.009mg 0.021mg 1%
Vitamin K 0.1µg 1.1µg 1%
Vitamin B6 0.058mg 0.043mg 1%
Vitamin B1 0.03mg 0.013mg 1%
Vitamin E 0.02mg 0.11mg 1%
Vitamin C 0.2mg 0mg 0%
Carbs 4.48g 3.04g 0%
Net carbs 4.48g 3.04g N/A
Magnesium 12mg 11mg 0%
Sugar 4.61g 0.27g N/A
Manganese 0.005mg 0.006mg 0%
Vitamin B3 0.15mg 0.104mg 0%
Trans fat 0.037g N/A
Folate 13µg 12µg 0%
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 N/A
Omega-3 - DPA 0.001g 0g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Linoleic acid 0.029g N/A

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kefir
Kefir
1
64% 30% 5%
Saturated fat: Sat. Fat 0.658 g
Monounsaturated fat: Mono. Fat 0.31 g
Polyunsaturated fat: Poly. Fat 0.053 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 -92.1%
Contains more Mono. FatMonounsaturated fat +1070%
Contains more Poly. FatPolyunsaturated fat +626.4%

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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. 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.