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  6. Whey vs. Ricotta

Whey vs. Ricotta — In-Depth Nutrition Comparison

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Significant differences between Whey and Ricotta

  • The amount of Selenium, Calcium, Phosphorus, Vitamin A RAE, Zinc, and Monounsaturated Fat in Ricotta is higher than in Whey.
  • Ricotta covers your daily Saturated Fat needs 40% more than Whey.
  • Ricotta has 19 times less Sugar than Whey. Whey has 5.14g of Sugar, while Ricotta has 0.27g.

Specific food types used in this comparison are Whey, sweet, fluid and Cheese, ricotta, whole milk.

Infographic

Whey vs Ricotta 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.
Whey
Whey
2
:
8
Ricotta
Ricotta
Contains more Potassium +53.3%
Contains less Sodium -35.7%
Contains more Calcium +340.4%
Contains more Iron +533.3%
Contains more Magnesium +37.5%
Contains more Phosphorus +243.5%
Contains more Zinc +792.3%
Contains more Copper +425%
Contains more Manganese +500%
Contains more Selenium +663.2%
Whey
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 3% 6% 20% 15% 8% 4% 2% 1% 11%
Ricotta
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 63% 15% 8% 68% 10% 11% 32% 7% 1% 80%
Contains more Potassium +53.3%
Contains less Sodium -35.7%
Contains more Calcium +340.4%
Contains more Iron +533.3%
Contains more Magnesium +37.5%
Contains more Phosphorus +243.5%
Contains more Zinc +792.3%
Contains more Copper +425%
Contains more Manganese +500%
Contains more Selenium +663.2%

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.
Whey
Whey
3
:
9
Ricotta
Ricotta
Contains more Vitamin C +∞%
Contains more Vitamin B1 +176.9%
Contains more Vitamin B5 +79.8%
Contains more Vitamin A +3608.3%
Contains more Vitamin E +∞%
Contains more Vitamin B2 +23.4%
Contains more Vitamin B3 +40.5%
Contains more Vitamin B6 +38.7%
Contains more Folate +1100%
Contains more Vitamin B12 +21.4%
Contains more Vitamin K +∞%
Whey
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 1% 9% 37% 2% 23% 8% 1% 35% 0%
Ricotta
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%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +176.9%
Contains more Vitamin B5 +79.8%
Contains more Vitamin A +3608.3%
Contains more Vitamin E +∞%
Contains more Vitamin B2 +23.4%
Contains more Vitamin B3 +40.5%
Contains more Vitamin B6 +38.7%
Contains more Folate +1100%
Contains more Vitamin B12 +21.4%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Whey
Whey
2
:
3
Ricotta
Ricotta
Contains more Carbs +69.1%
Contains more Water +29.9%
Contains more Protein +1224.7%
Contains more Fats +3505.6%
Contains more Other +92.5%
Whey
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 g
Ricotta
11% 13% 3% 72%
Protein: 11.26 g
Fats: 12.98 g
Carbs: 3.04 g
Water: 71.7 g
Other: 1.02 g
Contains more Carbs +69.1%
Contains more Water +29.9%
Contains more Protein +1224.7%
Contains more Fats +3505.6%
Contains more Other +92.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Whey
Whey
1
:
2
Ricotta
Ricotta
Contains less Saturated Fat -97.2%
Contains more Monounsaturated Fat +3527%
Contains more Polyunsaturated fat +3400%
Whey
67% 29% 3%
Saturated Fat: 0.23 g
Monounsaturated Fat: 0.1 g
Polyunsaturated fat: 0.011 g
Ricotta
67% 29% 3%
Saturated Fat: 8.295 g
Monounsaturated Fat: 3.627 g
Polyunsaturated fat: 0.385 g
Contains less Saturated Fat -97.2%
Contains more Monounsaturated Fat +3527%
Contains more Polyunsaturated fat +3400%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Whey Ricotta Opinion
Net carbs 5.14g 3.04g Whey
Protein 0.85g 11.26g Ricotta
Fats 0.36g 12.98g Ricotta
Carbs 5.14g 3.04g Whey
Calories 27kcal 174kcal Ricotta
Sugar 5.14g 0.27g Ricotta
Calcium 47mg 207mg Ricotta
Iron 0.06mg 0.38mg Ricotta
Magnesium 8mg 11mg Ricotta
Phosphorus 46mg 158mg Ricotta
Potassium 161mg 105mg Whey
Sodium 54mg 84mg Whey
Zinc 0.13mg 1.16mg Ricotta
Copper 0.004mg 0.021mg Ricotta
Manganese 0.001mg 0.006mg Ricotta
Selenium 1.9µg 14.5µg Ricotta
Vitamin A 12IU 445IU Ricotta
Vitamin A RAE 3µg 120µg Ricotta
Vitamin E 0mg 0.11mg Ricotta
Vitamin D 10IU Ricotta
Vitamin D 0.2µg Ricotta
Vitamin C 0.1mg 0mg Whey
Vitamin B1 0.036mg 0.013mg Whey
Vitamin B2 0.158mg 0.195mg Ricotta
Vitamin B3 0.074mg 0.104mg Ricotta
Vitamin B5 0.383mg 0.213mg Whey
Vitamin B6 0.031mg 0.043mg Ricotta
Folate 1µg 12µg Ricotta
Vitamin B12 0.28µg 0.34µg Ricotta
Vitamin K 0µg 1.1µg Ricotta
Tryptophan 0.013mg 0.125mg Ricotta
Threonine 0.054mg 0.517mg Ricotta
Isoleucine 0.047mg 0.589mg Ricotta
Leucine 0.078mg 1.221mg Ricotta
Lysine 0.068mg 1.338mg Ricotta
Methionine 0.016mg 0.281mg Ricotta
Phenylalanine 0.027mg 0.556mg Ricotta
Valine 0.046mg 0.692mg Ricotta
Histidine 0.016mg 0.459mg Ricotta
Cholesterol 2mg 51mg Whey
Saturated Fat 0.23g 8.295g Whey
Monounsaturated Fat 0.1g 3.627g Ricotta
Polyunsaturated fat 0.011g 0.385g Ricotta

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Whey Ricotta
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
9%
Whey
14%
Ricotta
Minerals Daily Need Coverage Score
8%
Whey
29%
Ricotta

Comparison summary

Which food contains less Sodium?
Whey
Whey contains less Sodium (difference - 30mg)
Which food is lower in Cholesterol?
Whey
Whey is lower in Cholesterol (difference - 49mg)
Which food is lower in Saturated Fat?
Whey
Whey is lower in Saturated Fat (difference - 8.065g)
Which food is lower in Sugar?
Ricotta
Ricotta is lower in Sugar (difference - 4.87g)
Which food is lower in glycemic index?
Ricotta
Ricotta is lower in glycemic index (difference - 16)
Which food is cheaper?
Ricotta
Ricotta is cheaper (difference - $1.6)
Which food is richer in minerals?
Ricotta
Ricotta is relatively richer in minerals
Which food is richer in vitamins?
Ricotta
Ricotta 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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/nutrients
  2. Ricotta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170851/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.