Ricotta vs. Kefir — In-Depth Nutrition Comparison
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A recap on differences between ricotta and kefir
- Ricotta is higher in selenium, calcium, phosphorus, zinc, and monounsaturated fat, yet kefir is higher in vitamin D.
- Ricotta covers your daily saturated fat needs 38% more than kefir.
- Ricotta contains 12 times more monounsaturated fat than kefir. While ricotta contains 3.627g of monounsaturated fat, kefir contains only 0.31g.
- The amount of saturated fat in kefir is lower.
Food varieties used in this article are Cheese, ricotta, whole milk and Kefir, lowfat, plain, LIFEWAY.
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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.
| 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% |
| Contains more PotassiumPotassium | +56.2% |
| Contains less SodiumSodium | -52.4% |
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.
| 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% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +197.1% |
| Contains more FatsFats | +1295.7% |
| Contains more OtherOther | +39.7% |
| Contains more CarbsCarbs | +47.4% |
| Contains more WaterWater | +25.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1070% |
| Contains more Poly. FatPolyunsaturated fat | +626.4% |
| Contains less Sat. FatSaturated fat | -92.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Saturated fat | 8.295g | 0.658g | 35% |
| Selenium | 14.5µg | 3.6µg | 20% |
| Fats | 12.98g | 0.93g | 19% |
| Protein | 11.26g | 3.79g | 15% |
| Cholesterol | 51mg | 5mg | 15% |
| Monounsaturated fat | 3.627g | 0.31g | 8% |
| Calcium | 207mg | 130mg | 8% |
| Phosphorus | 158mg | 105mg | 8% |
| Calories | 174kcal | 41kcal | 7% |
| Zinc | 1.16mg | 0.46mg | 6% |
| Vitamin A | 120µg | 171µg | 6% |
| Vitamin B2 | 0.195mg | 0.135mg | 5% |
| Vitamin D | 10IU | 41IU | 4% |
| Vitamin D | 0.2µg | 1µg | 4% |
| Iron | 0.38mg | 0.04mg | 4% |
| Vitamin B5 | 0.213mg | 0.385mg | 3% |
| Potassium | 105mg | 164mg | 2% |
| Sodium | 84mg | 40mg | 2% |
| Polyunsaturated fat | 0.385g | 0.053g | 2% |
| Vitamin B12 | 0.34µg | 0.29µg | 2% |
| Copper | 0.021mg | 0.009mg | 1% |
| Vitamin K | 1.1µg | 0.1µg | 1% |
| Vitamin B6 | 0.043mg | 0.058mg | 1% |
| Vitamin B1 | 0.013mg | 0.03mg | 1% |
| Vitamin E | 0.11mg | 0.02mg | 1% |
| Vitamin C | 0mg | 0.2mg | 0% |
| Carbs | 3.04g | 4.48g | 0% |
| Net carbs | 3.04g | 4.48g | N/A |
| Magnesium | 11mg | 12mg | 0% |
| Sugar | 0.27g | 4.61g | N/A |
| Manganese | 0.006mg | 0.005mg | 0% |
| Vitamin B3 | 0.104mg | 0.15mg | 0% |
| Trans fat | 0.037g | N/A | |
| Folate | 12µg | 13µg | 0% |
| Choline | 17.5mg | 15.2mg | 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 | 0g | 0.001g | N/A |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.002g | N/A | |
| Omega-6 - Linoleic acid | 0.029g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
16%
Minerals Daily Need Coverage Score
29%
15%
Comparison summary
Which food is lower in Sugar?
Ricotta is lower in Sugar (difference - 4.34g)
Which food is lower in glycemic index?
Ricotta is lower in glycemic index (difference - 9)
Which food is richer in minerals?
Ricotta is relatively richer in minerals
Which food is lower in Cholesterol?
Kefir is lower in Cholesterol (difference - 46mg)
Which food contains less Sodium?
Kefir contains less Sodium (difference - 44mg)
Which food is lower in Saturated fat?
Kefir is lower in Saturated fat (difference - 7.637g)
Which food is cheaper?
Kefir is cheaper (difference - $2)
Which food is richer in vitamins?
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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.