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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 A RAE, and 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.

Infographic

Ricotta vs Kefir 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.
:
3
Kefir
Contains more Calcium +59.2%
Contains more Iron +850%
Contains more Phosphorus +50.5%
Contains more Zinc +152.2%
Contains more Copper +133.3%
Contains more Manganese +20%
Contains more Selenium +302.8%
Contains more Potassium +56.2%
Contains less Sodium -52.4%
Equal in Magnesium - 12
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 63% 15% 8% 68% 10% 11% 32% 7% 1% 80%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 2% 9% 45% 15% 6% 13% 3% 1% 20%
Contains more Calcium +59.2%
Contains more Iron +850%
Contains more Phosphorus +50.5%
Contains more Zinc +152.2%
Contains more Copper +133.3%
Contains more Manganese +20%
Contains more Selenium +302.8%
Contains more Potassium +56.2%
Contains less Sodium -52.4%
Equal in Magnesium - 12

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.
:
8
Kefir
Contains more Vitamin E +450%
Contains more Vitamin B2 +44.4%
Contains more Vitamin B12 +17.2%
Contains more Vitamin K +1000%
Contains more Vitamin A +27.9%
Contains more Vitamin D +400%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +130.8%
Contains more Vitamin B3 +44.2%
Contains more Vitamin B5 +80.8%
Contains more Vitamin B6 +34.9%
Equal in Folate - 13
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 3% 6% 0% 4% 45% 2% 13% 10% 9% 43% 3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 35% 1% 30% 1% 8% 32% 3% 24% 14% 10% 37% 1%
Contains more Vitamin E +450%
Contains more Vitamin B2 +44.4%
Contains more Vitamin B12 +17.2%
Contains more Vitamin K +1000%
Contains more Vitamin A +27.9%
Contains more Vitamin D +400%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +130.8%
Contains more Vitamin B3 +44.2%
Contains more Vitamin B5 +80.8%
Contains more Vitamin B6 +34.9%
Equal in Folate - 13

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
2
Kefir
Contains more Protein +197.1%
Contains more Fats +1295.7%
Contains more Other +39.7%
Contains more Carbs +47.4%
Contains more Water +25.6%
11% 13% 3% 72%
Protein: 11.26 g
Fats: 12.98 g
Carbs: 3.04 g
Water: 71.7 g
Other: 1.02 g
4% 4% 90%
Protein: 3.79 g
Fats: 0.93 g
Carbs: 4.48 g
Water: 90.07 g
Other: 0.73 g
Contains more Protein +197.1%
Contains more Fats +1295.7%
Contains more Other +39.7%
Contains more Carbs +47.4%
Contains more Water +25.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Kefir
Contains more Monounsaturated Fat +1070%
Contains more Polyunsaturated fat +626.4%
Contains less Saturated Fat -92.1%
67% 29% 3%
Saturated Fat: 8.295 g
Monounsaturated Fat: 3.627 g
Polyunsaturated fat: 0.385 g
64% 30% 5%
Saturated Fat: 0.658 g
Monounsaturated Fat: 0.31 g
Polyunsaturated fat: 0.053 g
Contains more Monounsaturated Fat +1070%
Contains more Polyunsaturated fat +626.4%
Contains less Saturated 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.
Ricotta Kefir
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Ricotta Kefir Opinion
Net carbs 3.04g 4.48g Kefir
Protein 11.26g 3.79g Ricotta
Fats 12.98g 0.93g Ricotta
Carbs 3.04g 4.48g Kefir
Calories 174kcal 41kcal Ricotta
Sugar 0.27g 4.61g Ricotta
Calcium 207mg 130mg Ricotta
Iron 0.38mg 0.04mg Ricotta
Magnesium 11mg 12mg Kefir
Phosphorus 158mg 105mg Ricotta
Potassium 105mg 164mg Kefir
Sodium 84mg 40mg Kefir
Zinc 1.16mg 0.46mg Ricotta
Copper 0.021mg 0.009mg Ricotta
Manganese 0.006mg 0.005mg Ricotta
Selenium 14.5µg 3.6µg Ricotta
Vitamin A 445IU 569IU Kefir
Vitamin A RAE 120µg 171µg Kefir
Vitamin E 0.11mg 0.02mg Ricotta
Vitamin D 10IU 41IU Kefir
Vitamin D 0.2µg 1µg Kefir
Vitamin C 0mg 0.2mg Kefir
Vitamin B1 0.013mg 0.03mg Kefir
Vitamin B2 0.195mg 0.135mg Ricotta
Vitamin B3 0.104mg 0.15mg Kefir
Vitamin B5 0.213mg 0.385mg Kefir
Vitamin B6 0.043mg 0.058mg Kefir
Folate 12µg 13µg Kefir
Vitamin B12 0.34µg 0.29µg Ricotta
Vitamin K 1.1µg 0.1µg Ricotta
Tryptophan 0.125mg Ricotta
Threonine 0.517mg Ricotta
Isoleucine 0.589mg Ricotta
Leucine 1.221mg Ricotta
Lysine 1.338mg Ricotta
Methionine 0.281mg Ricotta
Phenylalanine 0.556mg Ricotta
Valine 0.692mg Ricotta
Histidine 0.459mg Ricotta
Cholesterol 51mg 5mg Kefir
Trans Fat 0.037g Ricotta
Saturated Fat 8.295g 0.658g Kefir
Omega-3 - DPA 0g 0.001g Kefir
Monounsaturated Fat 3.627g 0.31g Ricotta
Polyunsaturated fat 0.385g 0.053g Ricotta
Omega-6 - Linoleic acid 0.029g Kefir
Omega-3 - ALA 0.006g Kefir
Omega-6 - Dihomo-gamma-linoleic acid 0.002g Kefir

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ricotta Kefir
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
16%
Kefir
Minerals Daily Need Coverage Score
29%
Ricotta
15%
Kefir

Comparison summary

Which food is lower in Sugar?
Ricotta
Ricotta is lower in Sugar (difference - 4.34g)
Which food is lower in glycemic index?
Ricotta
Ricotta is lower in glycemic index (difference - 9)
Which food is richer in minerals?
Ricotta
Ricotta is relatively richer in minerals
Which food contains less Sodium?
Kefir
Kefir contains less Sodium (difference - 44mg)
Which food is lower in Cholesterol?
Kefir
Kefir is lower in Cholesterol (difference - 46mg)
Which food is lower in Saturated Fat?
Kefir
Kefir is lower in Saturated Fat (difference - 7.637g)
Which food is cheaper?
Kefir
Kefir is cheaper (difference - $2)
Which food is richer in vitamins?
Kefir
Kefir 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. Kefir - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170904/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.