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Ricotta vs. Cheese — In-Depth Nutrition Comparison

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A recap on differences between Ricotta and Cheese

  • Cheese is higher than Ricotta in Calcium, Phosphorus, Vitamin B12, Selenium, Vitamin A, Zinc, and Vitamin B2.
  • Cheese covers your daily Saturated Fat needs 53% more than Ricotta.

Food varieties used in this article are Cheese, ricotta, whole milk and Cheese, cheddar.

Infographic

Ricotta vs Cheese infographic
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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.
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%
Cheese
Cheese
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Contains more PotassiumPotassium +38.2%
Contains more IronIron +171.4%
Contains less SodiumSodium -87.1%
Contains more MagnesiumMagnesium +145.5%
Contains more CalciumCalcium +243%
Contains more CopperCopper +42.9%
Contains more ZincZinc +213.8%
Contains more PhosphorusPhosphorus +188%
Contains more ManganeseManganese +350%
Contains more SeleniumSelenium +96.6%

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.
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% 27% 2.2% 6% 3.3% 45% 2% 13% 9.9% 43% 2.8% 9% 9.5%
Cheese
Cheese
10
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% 75% 14% 18% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
Contains more Vitamin B3Vitamin B3 +76.3%
Contains more Vitamin AVitamin A +179.1%
Contains more Vitamin EVitamin E +545.5%
Contains more Vitamin DVitamin D +200%
Contains more Vitamin B1Vitamin B1 +123.1%
Contains more Vitamin B2Vitamin B2 +119.5%
Contains more Vitamin B5Vitamin B5 +92.5%
Contains more Vitamin B6Vitamin B6 +53.5%
Contains more Vitamin B12Vitamin B12 +223.5%
Contains more Vitamin KVitamin K +118.2%
Contains more FolateFolate +125%
~equal in Vitamin C ~0mg
~equal in Choline ~16.5mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 13% 3% 72%
Protein: 11.26 g
Fats: 12.98 g
Carbs: 3.04 g
Water: 71.7 g
Other: 1.02 g
Cheese
Cheese
4
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Contains more WaterWater +93.7%
Contains more ProteinProtein +103.1%
Contains more FatsFats +156.6%
Contains more OtherOther +263.7%
~equal in Carbs ~3.09g

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 29% 3%
Saturated Fat: Sat. Fat 8.295 g
Monounsaturated Fat: Mono. Fat 3.627 g
Polyunsaturated fat: Poly. Fat 0.385 g
Cheese
Cheese
2
64% 31% 5%
Saturated Fat: Sat. Fat 18.867 g
Monounsaturated Fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
Contains less Sat. FatSaturated Fat -56%
Contains more Mono. FatMonounsaturated Fat +154.9%
Contains more Poly. FatPolyunsaturated fat +269.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ricotta Cheese Opinion
Calories 174kcal 404kcal Cheese
Protein 11.26g 22.87g Cheese
Fats 12.98g 33.31g Cheese
Net carbs 3.04g 3.09g Cheese
Carbs 3.04g 3.09g Cheese
Cholesterol 51mg 99mg Ricotta
Vitamin D 10IU 24IU Cheese
Magnesium 11mg 27mg Cheese
Calcium 207mg 710mg Cheese
Potassium 105mg 76mg Ricotta
Iron 0.38mg 0.14mg Ricotta
Sugar 0.27g 0.48g Ricotta
Copper 0.021mg 0.03mg Cheese
Zinc 1.16mg 3.64mg Cheese
Phosphorus 158mg 455mg Cheese
Sodium 84mg 653mg Ricotta
Vitamin A 445IU 1242IU Cheese
Vitamin A 120µg 330µg Cheese
Vitamin E 0.11mg 0.71mg Cheese
Vitamin D 0.2µg 0.6µg Cheese
Manganese 0.006mg 0.027mg Cheese
Selenium 14.5µg 28.5µg Cheese
Vitamin B1 0.013mg 0.029mg Cheese
Vitamin B2 0.195mg 0.428mg Cheese
Vitamin B3 0.104mg 0.059mg Ricotta
Vitamin B5 0.213mg 0.41mg Cheese
Vitamin B6 0.043mg 0.066mg Cheese
Vitamin B12 0.34µg 1.1µg Cheese
Vitamin K 1.1µg 2.4µg Cheese
Folate 12µg 27µg Cheese
Trans Fat 0.917g Ricotta
Choline 17.5mg 16.5mg Ricotta
Saturated Fat 8.295g 18.867g Ricotta
Monounsaturated Fat 3.627g 9.246g Cheese
Polyunsaturated fat 0.385g 1.421g Cheese
Tryptophan 0.125mg 0.547mg Cheese
Threonine 0.517mg 1.044mg Cheese
Isoleucine 0.589mg 1.206mg Cheese
Leucine 1.221mg 1.939mg Cheese
Lysine 1.338mg 1.025mg Ricotta
Methionine 0.281mg 0.547mg Cheese
Phenylalanine 0.556mg 1.074mg Cheese
Valine 0.692mg 1.404mg Cheese
Histidine 0.459mg 0.547mg Cheese
Omega-3 - EPA 0g 0.01g Cheese
Omega-3 - DHA 0g 0.001g Cheese
Omega-3 - DPA 0g 0.017g Cheese
Omega-6 - Eicosadienoic acid 0.007g Cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ricotta Cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
13%
Ricotta
33%
Cheese
Minerals Daily Need Coverage Score
29%
Ricotta
79%
Cheese

Comparison summary

Which food is lower in Cholesterol?
Ricotta
Ricotta is lower in Cholesterol (difference - 48mg)
Which food is lower in Sugar?
Ricotta
Ricotta is lower in Sugar (difference - 0.21g)
Which food contains less Sodium?
Ricotta
Ricotta contains less Sodium (difference - 569mg)
Which food is lower in Saturated Fat?
Ricotta
Ricotta is lower in Saturated Fat (difference - 10.572g)
Which food is lower in glycemic index?
Cheese
Cheese is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Cheese
Cheese is relatively richer in minerals
Which food is richer in vitamins?
Cheese
Cheese is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($2)

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. Ricotta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170851/nutrients
  2. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.