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Milk vs. Ricotta — In-Depth Nutrition Comparison

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How are milk and ricotta different?

  • Milk is richer in vitamin B12, while ricotta is higher in selenium, protein, fats, phosphorus, calcium, vitamin A, and zinc.
  • Ricotta covers your daily need for saturated fat 38% more than milk.
  • Milk is lower in cholesterol.

Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D and Cheese, ricotta, whole milk types were used in this article.

Infographic

Milk vs Ricotta infographic
Infographic link

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.
Milk
Milk
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
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 +42.9%
Contains less SodiumSodium -47.6%
Contains more CalciumCalcium +65.6%
Contains more IronIron +1166.7%
Contains more CopperCopper +110%
Contains more ZincZinc +176.2%
Contains more PhosphorusPhosphorus +66.3%
Contains more ManganeseManganese +100%
Contains more SeleniumSelenium +339.4%
~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.
Milk
Milk
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 18% 19% 0.2% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 3% 40% 2.2% 3.3% 45% 2% 13% 9.9% 43% 2.8% 9%
Contains more Vitamin DVitamin D +500%
Contains more Vitamin B1Vitamin B1 +53.8%
Contains more Vitamin B5Vitamin B5 +69.5%
Contains more Vitamin B12Vitamin B12 +38.2%
Contains more Vitamin AVitamin A +106.9%
Contains more Vitamin EVitamin E +1000%
Contains more Vitamin B3Vitamin B3 +11.8%
Contains more Vitamin B6Vitamin B6 +16.2%
Contains more Vitamin KVitamin K +1000%
Contains more FolateFolate +140%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.195mg

All nutrients comparison - raw data values

Nutrient Milk Ricotta DV% diff.
Saturated fat 0.633g 8.295g 35%
Selenium 3.3µg 14.5µg 20%
Fats 0.97g 12.98g 18%
Protein 3.37g 11.26g 16%
Cholesterol 5mg 51mg 15%
Phosphorus 95mg 158mg 9%
Calcium 125mg 207mg 8%
Monounsaturated fat 0.277g 3.627g 8%
Calories 42kcal 174kcal 7%
Zinc 0.42mg 1.16mg 7%
Vitamin A 58µg 120µg 7%
Vitamin D* 48 IU 10 IU 5%
Vitamin D 1.2µg 0.2µg 5%
Vitamin B12 0.47µg 0.34µg 5%
Iron 0.03mg 0.38mg 4%
Vitamin B5 0.361mg 0.213mg 3%
Sodium 44mg 84mg 2%
Folate 5µg 12µg 2%
Polyunsaturated fat 0.035g 0.385g 2%
Carbs 4.99g 3.04g 1%
Potassium 150mg 105mg 1%
Copper 0.01mg 0.021mg 1%
Vitamin E 0.01mg 0.11mg 1%
Vitamin B1 0.02mg 0.013mg 1%
Vitamin B2 0.185mg 0.195mg 1%
Vitamin K 0.1µg 1.1µg 1%
Protein per 100 calories 8g 6.5g N/A
Calories per 10 g protein 125kcal 155kcal N/A
Weight per 100 calories 238g 57g N/A
Unsaturated / Saturated Fat ratio 0.49 0.48 N/A
Net carbs 4.99g 3.04g N/A
Magnesium 11mg 11mg 0%
Sugar 5.2g 0.27g N/A
Manganese 0.003mg 0.006mg 0%
Vitamin B3 0.093mg 0.104mg 0%
Vitamin B6 0.037mg 0.043mg 0%
Choline 17.7mg 17.5mg 0%
Tryptophan 0.043mg 0.125mg 0%
Threonine 0.143mg 0.517mg 0%
Isoleucine 0.174mg 0.589mg 0%
Leucine 0.319mg 1.221mg 0%
Lysine 0.282mg 1.338mg 0%
Methionine 0.088mg 0.281mg 0%
Phenylalanine 0.174mg 0.556mg 0%
Valine 0.22mg 0.692mg 0%
Histidine 0.101mg 0.459mg 0%
Omega-3 (ALA) 0.004g 0%
Omega-6 (Linoleic acid) 0.027g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Milk
Milk
2
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 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 +64.1%
Contains more WaterWater +25.4%
Contains more ProteinProtein +234.1%
Contains more FatsFats +1238.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Milk
Milk
1
67% 29% 4%
Saturated fat: Sat. Fat 0.633 g
Monounsaturated fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 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 -92.4%
Contains more Mono. FatMonounsaturated fat +1209.4%
Contains more Poly. FatPolyunsaturated fat +1000%

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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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.