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  6. Ricotta vs. Greek yogurt

Ricotta vs. Greek yogurt — In-Depth Nutrition Comparison

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How are ricotta and Greek yogurt different?

  • Ricotta is higher in calcium, selenium, vitamin A, zinc, and monounsaturated fat; however, Greek yogurt is richer in vitamin B12 and vitamin B2.
  • Daily need coverage for saturated fat for ricotta is 29% higher.
  • Ricotta contains 30 times more vitamin A than Greek yogurt. While ricotta contains 445IU of vitamin A, Greek yogurt contains only 15IU.
  • Greek yogurt has less cholesterol.
  • Greek yogurt has a lower glycemic index (12) than ricotta (27).

Cheese, ricotta, whole milk and Yogurt, Greek, plain, whole milk are the varieties used in this article.

Infographic

Ricotta vs Greek yogurt 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.
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 7.9% 30% 12% 0% 5.7% 14% 58% 4.6% 1.2% 53%
Contains more CalciumCalcium +107%
Contains more IronIron +∞%
Contains more CopperCopper +23.5%
Contains more ZincZinc +123.1%
Contains more PhosphorusPhosphorus +17%
Contains more SeleniumSelenium +49.5%
Contains more PotassiumPotassium +34.3%
Contains less SodiumSodium -58.3%
Contains more ManganeseManganese +50%
~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.
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%
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% 0.67% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 3.8% 8.2%
Contains more Vitamin AVitamin A +5900%
Contains more Vitamin EVitamin E +1000%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +140%
Contains more CholineCholine +15.9%
Contains more Vitamin B1Vitamin B1 +76.9%
Contains more Vitamin B2Vitamin B2 +42.6%
Contains more Vitamin B3Vitamin B3 +100%
Contains more Vitamin B5Vitamin B5 +55.4%
Contains more Vitamin B6Vitamin B6 +46.5%
Contains more Vitamin B12Vitamin B12 +120.6%
~equal in Vitamin C ~0mg

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
9% 5% 4% 81%
Protein: 9 g
Fats: 5 g
Carbs: 3.98 g
Water: 81.3 g
Other: 0.72 g
Contains more ProteinProtein +25.1%
Contains more FatsFats +159.6%
Contains more OtherOther +41.7%
Contains more CarbsCarbs +30.9%
Contains more WaterWater +13.4%

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
48% 43% 9%
Saturated fat: Sat. Fat 2.395 g
Monounsaturated fat: Mono. Fat 2.136 g
Polyunsaturated fat: Poly. Fat 0.469 g
Contains more Mono. FatMonounsaturated fat +69.8%
Contains less Sat. FatSaturated fat -71.1%
Contains more Poly. FatPolyunsaturated fat +21.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ricotta Greek yogurt DV% diff.
Saturated fat 8.295g 2.395g 27%
Vitamin B12 0.34µg 0.75µg 17%
Cholesterol 51mg 13mg 13%
Vitamin A 120µg 2µg 13%
Fats 12.98g 5g 12%
Calcium 207mg 100mg 11%
Selenium 14.5µg 9.7µg 9%
Vitamin B2 0.195mg 0.278mg 6%
Zinc 1.16mg 0.52mg 6%
Protein 11.26g 9g 5%
Iron 0.38mg 0mg 5%
Monounsaturated fat 3.627g 2.136g 4%
Calories 174kcal 97kcal 4%
Phosphorus 158mg 135mg 3%
Folate 12µg 5µg 2%
Sodium 84mg 35mg 2%
Vitamin B5 0.213mg 0.331mg 2%
Vitamin B6 0.043mg 0.063mg 2%
Vitamin E 0.11mg 0.01mg 1%
Vitamin D 0.2µg 0µg 1%
Potassium 105mg 141mg 1%
Vitamin B1 0.013mg 0.023mg 1%
Polyunsaturated fat 0.385g 0.469g 1%
Vitamin B3 0.104mg 0.208mg 1%
Vitamin D 10IU 0IU 1%
Vitamin K 1.1µg 0µg 1%
Net carbs 3.04g 3.98g N/A
Carbs 3.04g 3.98g 0%
Magnesium 11mg 11mg 0%
Sugar 0.27g 4g N/A
Copper 0.021mg 0.017mg 0%
Manganese 0.006mg 0.009mg 0%
Choline 17.5mg 15.1mg 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 - DHA 0g 0.004g N/A
Omega-3 - ALA 0.023g N/A
Omega-6 - Linoleic acid 0.209g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ricotta Greek yogurt
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
14%
Ricotta
17%
Greek yogurt
Minerals Daily Need Coverage Score
29%
Ricotta
19%
Greek yogurt

Comparison summary

Which food is richer in minerals?
Ricotta
Ricotta is relatively richer in minerals
Which food is lower in Sugar?
Ricotta
Ricotta is lower in Sugar (difference - 3.73g)
Which food is lower in Cholesterol?
Greek yogurt
Greek yogurt is lower in Cholesterol (difference - 38mg)
Which food contains less Sodium?
Greek yogurt
Greek yogurt contains less Sodium (difference - 49mg)
Which food is lower in Saturated fat?
Greek yogurt
Greek yogurt is lower in Saturated fat (difference - 5.9g)
Which food is lower in glycemic index?
Greek yogurt
Greek yogurt is lower in glycemic index (difference - 15)
Which food is cheaper?
Greek yogurt
Greek yogurt is cheaper (difference - $2)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Greek yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171304/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.