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Ricotta vs. Cream cheese — Health Impact and Nutrition Comparison

Article author photo Jack Yacoubian by Jack Yacoubian | Last updated on October 31, 2024
Medically reviewed by Ani Harutyunyan Article author photo Ani Harutyunyan
Ricotta
vs
Cream cheese

Summary

Ricotta is richer in proteins, selenium, calcium, zinc, phosphorus, and vitamin B12. Cream cheese is higher in calories, fat, saturated fats, and sodium. Cream cheese is richer in vitamins B2, B5, A, and E.

Table of contents

  1. Introduction
    1. General aspects
      1. Nutritional content comparison
        1. Calories
          1. Carbs
            1. Fats
              1. Saturated fats
            2. Proteins
              1. Minerals
                1. Vitamins
                2. Health impacts
                  1. Cardiovascular health
                    1. Antioxidant 
                      1. Cancer
                      2. References

                        Introduction

                        This article compares two types of dairy products: ricotta and cream cheese. We will discuss their differences according to their general aspects, nutritional content, and health impacts.

                        General aspects

                        Ricotta is prepared from leftovers of cheese making by reheating and acidifying the whey product. In comparison, cream cheese is directly prepared from milk.

                        Ricotta is less creamy and has a granular texture compared to cream cheese; however, it has a slightly sweeter taste. On the other hand, cream cheese has a creamier texture than ricotta and has a saltier taste.

                        Nutritional content comparison

                        In this section, we are taking into consideration 100g of each.

                        Calories

                        Cream cheese contains double the number of calories compared to ricotta. There are 350 calories in 100g of cream cheese.

                        Carbs

                        Cream cheese is higher in carbohydrates than ricotta.

                        Fats

                        Cream cheese contains higher amounts of fats compared to ricotta. There is nearly 35g of fat in cream cheese compared to 13g in ricotta.

                        Saturated fats

                        Cream cheese contains 2.5 times more saturated fats than ricotta. This difference is significant. Cream cheese contains 20g of saturated fats.

                        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
                        66% 29% 5%
                        Saturated Fat: Sat. Fat 20.213 g
                        Monounsaturated Fat: Mono. Fat 8.907 g
                        Polyunsaturated fat: Poly. Fat 1.483 g
                        Contains less Sat. FatSaturated Fat -59%
                        Contains more Mono. FatMonounsaturated Fat +145.6%
                        Contains more Poly. FatPolyunsaturated fat +285.2%

                        Proteins

                        Ricotta contains double the amount of protein compared to cream cheese. There are nearly 12g of protein per 100g of ricotta.

                        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
                        6% 34% 6% 53%
                        Protein: 6.15 g
                        Fats: 34.44 g
                        Carbs: 5.52 g
                        Water: 52.62 g
                        Other: 1.27 g
                        Contains more ProteinProtein +83.1%
                        Contains more WaterWater +36.3%
                        Contains more FatsFats +165.3%
                        Contains more CarbsCarbs +81.6%
                        Contains more OtherOther +24.5%

                        Minerals

                        Ricotta is richer in selenium, calcium, zinc, and phosphorus. In comparison, cream cheese is high in sodium.

                        In the visual diagram below, we can visualize the difference in their mineral distributions.

                        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%
                        Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 29% 12% 4.1% 6% 14% 46% 41% 1.4% 47%
                        Contains more MagnesiumMagnesium +22.2%
                        Contains more CalciumCalcium +113.4%
                        Contains more IronIron +245.5%
                        Contains more CopperCopper +16.7%
                        Contains more ZincZinc +132%
                        Contains more PhosphorusPhosphorus +47.7%
                        Contains less SodiumSodium -73.2%
                        Contains more SeleniumSelenium +68.6%
                        Contains more PotassiumPotassium +25.7%
                        Contains more ManganeseManganese +83.3%

                        Vitamins

                        Ricotta is richer in vitamin B12. Cream cheese is richer in vitamins B2, B5, A, and E.

                        In the visual diagram below, we can visualize the difference in their vitamin distributions.

                        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%
                        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% 17% 0% 5.8% 53% 1.7% 31% 13% 28% 5.3% 6.8% 15%
                        Contains more Vitamin DVitamin D +∞%
                        Contains more Vitamin B3Vitamin B3 +14.3%
                        Contains more Vitamin B12Vitamin B12 +54.5%
                        Contains more FolateFolate +33.3%
                        Contains more Vitamin AVitamin A +149.7%
                        Contains more Vitamin E Vitamin E +681.8%
                        Contains more Vitamin B1Vitamin B1 +76.9%
                        Contains more Vitamin B2Vitamin B2 +17.9%
                        Contains more Vitamin B5Vitamin B5 +142.7%
                        Contains more Vitamin B6Vitamin B6 +30.2%
                        Contains more Vitamin KVitamin K +90.9%
                        Contains more CholineCholine +55.4%
                        ~equal in Vitamin C ~0mg

                        Health impacts

                        Both dairy products share common health impacts; however, this section will focus on the different health impacts

                        Cardiovascular health

                        Section reviewed by cardiologist Astghik Grigoryan Article author photo Astghik Grigoryan

                        Cream cheese is high in saturated fats and cholesterol, which have been linked to an increased risk of cardiovascular disease. Excessive consumption of saturated fats, like those found in cream cheese, can elevate LDL (bad cholesterol) levels, a key contributor to atherosclerosis and heart disease. In contrast, ricotta cheese, especially the low-fat variety, contains less saturated fat than cream cheese (1). 

                        Both the Heart Association and the European Society of Cardiology recommend limiting saturated fat intake and opting for low-fat dairy products (2). 

                        Additionally, cheese has a high level of conjugated linoleic acid, which has been associated with lower blood pressure in rats and may influence the progression of atherosclerosis in rabbits. However, more research is needed to better understand these effects in humans (2). 

                        In summary, studies suggest that ricotta, particularly the low-fat version, is a healthier choice than cream cheese for reducing the risk of cardiovascular disease.

                        Antioxidant 

                        Ricotta is richer in selenium, which has anti-inflammatory and antioxidant properties. Selenium maintains a healthy immune system. (3) 
                        Cream cheese is richer in vitamin E, which also provides antioxidant properties. (4)

                        Cancer

                        Calcium-rich foods, in this case, ricotta, are associated with increased risks of prostate cancer in males. It is essential to keep dairy consumption to moderate amounts. (5)

                        References

                        1. https://pubmed.ncbi.nlm.nih.gov/34649831/
                        2. https://pmc.ncbi.nlm.nih.gov/articles/PMC9318947/
                        3. https://pubmed.ncbi.nlm.nih.gov/10963212/
                        4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3997530/
                        5. https://pubmed.ncbi.nlm.nih.gov/22081693/
                        Article author photo Jack Yacoubian
                        Education: Haigazian Medical University
                        Last updated: October 31, 2024
                        Medically reviewed by Ani Harutyunyan

                        Infographic

                        Ricotta vs Cream cheese infographic
                        Infographic link

                        Comparison summary table

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

                        All nutrients comparison - raw data values

                        Nutrient Ricotta Cream cheese Opinion
                        Calories 174kcal 350kcal Cream cheese
                        Protein 11.26g 6.15g Ricotta
                        Fats 12.98g 34.44g Cream cheese
                        Net carbs 3.04g 5.52g Cream cheese
                        Carbs 3.04g 5.52g Cream cheese
                        Cholesterol 51mg 101mg Ricotta
                        Vitamin D 10IU 0IU Ricotta
                        Magnesium 11mg 9mg Ricotta
                        Calcium 207mg 97mg Ricotta
                        Potassium 105mg 132mg Cream cheese
                        Iron 0.38mg 0.11mg Ricotta
                        Sugar 0.27g 3.76g Ricotta
                        Copper 0.021mg 0.018mg Ricotta
                        Zinc 1.16mg 0.5mg Ricotta
                        Starch 0.35g Cream cheese
                        Phosphorus 158mg 107mg Ricotta
                        Sodium 84mg 314mg Ricotta
                        Vitamin A 445IU 1111IU Cream cheese
                        Vitamin A RAE 120µg 308µg Cream cheese
                        Vitamin E 0.11mg 0.86mg Cream cheese
                        Vitamin D 0.2µg 0µg Ricotta
                        Manganese 0.006mg 0.011mg Cream cheese
                        Selenium 14.5µg 8.6µg Ricotta
                        Vitamin B1 0.013mg 0.023mg Cream cheese
                        Vitamin B2 0.195mg 0.23mg Cream cheese
                        Vitamin B3 0.104mg 0.091mg Ricotta
                        Vitamin B5 0.213mg 0.517mg Cream cheese
                        Vitamin B6 0.043mg 0.056mg Cream cheese
                        Vitamin B12 0.34µg 0.22µg Ricotta
                        Vitamin K 1.1µg 2.1µg Cream cheese
                        Folate 12µg 9µg Ricotta
                        Choline 17.5mg 27.2mg Cream cheese
                        Saturated Fat 8.295g 20.213g Ricotta
                        Monounsaturated Fat 3.627g 8.907g Cream cheese
                        Polyunsaturated fat 0.385g 1.483g Cream cheese
                        Tryptophan 0.125mg 0.069mg Ricotta
                        Threonine 0.517mg 0.233mg Ricotta
                        Isoleucine 0.589mg 0.324mg Ricotta
                        Leucine 1.221mg 0.657mg Ricotta
                        Lysine 1.338mg 0.567mg Ricotta
                        Methionine 0.281mg 0.191mg Ricotta
                        Phenylalanine 0.556mg 0.291mg Ricotta
                        Valine 0.692mg 0.395mg Ricotta
                        Histidine 0.459mg 0.175mg Ricotta
                        Omega-3 - EPA 0g 0.01g Cream cheese
                        Omega-3 - ALA 0.125g Cream cheese
                        Omega-3 - DPA 0g 0.02g Cream cheese
                        Omega-3 - Eicosatrienoic acid 0.002g Cream cheese
                        Omega-6 - Gamma-linoleic acid 0.002g Cream cheese
                        Omega-6 - Dihomo-gamma-linoleic acid 0.036g Cream cheese
                        Omega-6 - Eicosadienoic acid 0.007g Cream cheese
                        Omega-6 - Linoleic acid 0.807g Cream cheese

                        Which food is preferable for your diet?

                        ok
                        ok
                        is better in case of low diet
                        Ricotta Cream 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
                        19%
                        Cream cheese
                        Minerals Daily Need Coverage Score
                        29%
                        Ricotta
                        21%
                        Cream cheese

                        Comparison summary

                        Which food is lower in Cholesterol?
                        Ricotta
                        Ricotta is lower in Cholesterol (difference - 50mg)
                        Which food is lower in Sugar?
                        Ricotta
                        Ricotta is lower in Sugar (difference - 3.49g)
                        Which food contains less Sodium?
                        Ricotta
                        Ricotta contains less Sodium (difference - 230mg)
                        Which food is lower in Saturated Fat?
                        Ricotta
                        Ricotta is lower in Saturated Fat (difference - 11.918g)
                        Which food is cheaper?
                        Ricotta
                        Ricotta is cheaper (difference - $1)
                        Which food is richer in minerals?
                        Ricotta
                        Ricotta is relatively richer in minerals
                        Which food is lower in glycemic index?
                        Cream cheese
                        Cream cheese is lower in glycemic index (difference - 27)
                        Which food is richer in vitamins?
                        Cream cheese
                        Cream cheese 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. Ricotta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170851/nutrients
                        2. Cream cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173418/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.