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Feta vs. Ricotta — In-Depth Nutrition Comparison

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A recap on the differences between feta and ricotta

  • Feta is higher than ricotta in vitamin B12, vitamin B2, vitamin B6, calcium, phosphorus, zinc, and vitamin B5.
  • Feta covers your daily vitamin B12 needs 56% more than ricotta.
  • Feta contains 11 times more sodium than ricotta. While feta contains 917mg of sodium, ricotta contains only 84mg.

Food varieties used in this article are Cheese, feta and Cheese, ricotta, whole milk.

Infographic

Feta 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.
Feta
Feta
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 148% 5.5% 24% 11% 79% 144% 120% 3.7% 82%
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%
Contains more MagnesiumMagnesium +72.7%
Contains more CalciumCalcium +138.2%
Contains more IronIron +71.1%
Contains more CopperCopper +52.4%
Contains more ZincZinc +148.3%
Contains more PhosphorusPhosphorus +113.3%
Contains more ManganeseManganese +366.7%
Contains more PotassiumPotassium +69.4%
Contains less SodiumSodium -90.8%
~equal in Selenium ~14.5µg

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.
Feta
Feta
10
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 6% 42% 3.6% 39% 195% 19% 58% 98% 211% 4.5% 24%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 3% 40% 2.2% 3.3% 45% 2% 13% 9.9% 43% 2.8% 9%
Contains more Vitamin DVitamin D +100%
Contains more Vitamin EVitamin E +63.6%
Contains more Vitamin B1Vitamin B1 +1084.6%
Contains more Vitamin B2Vitamin B2 +332.8%
Contains more Vitamin B3Vitamin B3 +852.9%
Contains more Vitamin B5Vitamin B5 +354%
Contains more Vitamin B6Vitamin B6 +886%
Contains more Vitamin B12Vitamin B12 +397.1%
Contains more Vitamin KVitamin K +63.6%
Contains more FolateFolate +166.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~120µg

All nutrients comparison - raw data values

Nutrient Feta Ricotta DV% diff.
Vitamin B12 1.69µg 0.34µg 56%
Vitamin B2 0.844mg 0.195mg 50%
Sodium 917mg 84mg 36%
Saturated fat 14.946g 8.295g 30%
Calcium 493mg 207mg 29%
Vitamin B6 0.424mg 0.043mg 29%
Phosphorus 337mg 158mg 26%
Zinc 2.88mg 1.16mg 16%
Vitamin B5 0.967mg 0.213mg 15%
Fats 21.28g 12.98g 13%
Cholesterol 89mg 51mg 13%
Vitamin B1 0.154mg 0.013mg 12%
Protein 14.21g 11.26g 6%
Vitamin B3 0.991mg 0.104mg 6%
Calories 264kcal 174kcal 5%
Folate 32µg 12µg 5%
Iron 0.65mg 0.38mg 3%
Magnesium 19mg 11mg 2%
Monounsaturated fat 4.623g 3.627g 2%
Vitamin D* 16 IU 10 IU 1%
Vitamin D 0.4µg 0.2µg 1%
Potassium 62mg 105mg 1%
Copper 0.032mg 0.021mg 1%
Vitamin A 125µg 120µg 1%
Manganese 0.028mg 0.006mg 1%
Selenium 15µg 14.5µg 1%
Vitamin K 1.8µg 1.1µg 1%
Polyunsaturated fat 0.591g 0.385g 1%
Protein per 100 calories 5.4g 6.5g N/A
Calories per 10 g protein 186kcal 155kcal N/A
Weight per 100 calories 38g 57g N/A
Unsaturated / Saturated Fat ratio 0.35 0.48 N/A
Net carbs 4.09g 3.04g N/A
Carbs 4.09g 3.04g 0%
Sugar 4.09g 0.27g N/A
Vitamin E 0.18mg 0.11mg 0%
Choline 15.4mg 17.5mg 0%
Tryptophan 0.2mg 0.125mg 0%
Threonine 0.637mg 0.517mg 0%
Isoleucine 0.803mg 0.589mg 0%
Leucine 1.395mg 1.221mg 0%
Lysine 1.219mg 1.338mg 0%
Methionine 0.368mg 0.281mg 0%
Phenylalanine 0.675mg 0.556mg 0%
Valine 1.065mg 0.692mg 0%
Histidine 0.397mg 0.459mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Feta
Feta
4
14% 21% 4% 55% 5%
Protein: 14.21 g
Fats: 21.28 g
Carbs: 4.09 g
Water: 55.22 g
Other: 5.2 g
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 ProteinProtein +26.2%
Contains more FatsFats +63.9%
Contains more CarbsCarbs +34.5%
Contains more OtherOther +409.8%
Contains more WaterWater +29.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Feta
Feta
2
74% 23% 3%
Saturated fat: Sat. Fat 14.946 g
Monounsaturated fat: Mono. Fat 4.623 g
Polyunsaturated fat: Poly. Fat 0.591 g
67% 29% 3%
Saturated fat: Sat. Fat 8.295 g
Monounsaturated fat: Mono. Fat 3.627 g
Polyunsaturated fat: Poly. Fat 0.385 g
Contains more Mono. FatMonounsaturated fat +27.5%
Contains more Poly. FatPolyunsaturated fat +53.5%
Contains less Sat. FatSaturated fat -44.5%

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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. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/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.