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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
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% |
