Kefir vs. Ricotta — In-Depth Nutrition Comparison

Compare

A recap on the differences between kefir and ricotta

Ricotta is higher than kefir in selenium, calcium, phosphorus, zinc, and monounsaturated fat.
Ricotta covers your daily saturated fat needs 38% more than kefir.
Kefir contains 17 times more sugar than ricotta. While kefir contains 4.61g of sugar, ricotta contains only 0.27g.

Food varieties used in this article are Kefir, lowfat, plain, LIFEWAY and Cheese, ricotta, whole milk.

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.

Kefir

Ricotta

Contains more PotassiumPotassium	+56.2%
Contains less SodiumSodium	-52.4%

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%

~equal in Magnesium ~11mg

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.

Kefir

Ricotta

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin DVitamin D	+400%
Contains more Vitamin AVitamin A	+42.5%
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%

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%

~equal in Folate ~12µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	0.658g	8.295g	35%
Selenium	3.6µg	14.5µg	20%
Fats	0.93g	12.98g	19%
Protein	3.79g	11.26g	15%
Cholesterol	5mg	51mg	15%
Calcium	130mg	207mg	8%
Phosphorus	105mg	158mg	8%
Monounsaturated fat	0.31g	3.627g	8%
Calories	41kcal	174kcal	7%
Zinc	0.46mg	1.16mg	6%
Vitamin A	171µg	120µg	6%
Vitamin B2	0.135mg	0.195mg	5%
Vitamin D*	41 IU	10 IU	4%
Vitamin D	1µg	0.2µg	4%
Iron	0.04mg	0.38mg	4%
Vitamin B5	0.385mg	0.213mg	3%
Potassium	164mg	105mg	2%
Sodium	40mg	84mg	2%
Vitamin B12	0.29µg	0.34µg	2%
Polyunsaturated fat	0.053g	0.385g	2%
Copper	0.009mg	0.021mg	1%
Vitamin E	0.02mg	0.11mg	1%
Vitamin B1	0.03mg	0.013mg	1%
Vitamin B6	0.058mg	0.043mg	1%
Vitamin K	0.1µg	1.1µg	1%
Protein per 100 calories	9.2g	6.5g	N/A
Calories per 10 g protein	108kcal	155kcal	N/A
Weight per 100 calories	244g	57g	N/A
Unsaturated / Saturated Fat ratio	0.55	0.48	N/A
Vitamin C	0.2mg	0mg	0%
Net carbs	4.48g	3.04g	N/A
Carbs	4.48g	3.04g	0%
Magnesium	12mg	11mg	0%
Sugar	4.61g	0.27g	N/A
Manganese	0.005mg	0.006mg	0%
Vitamin B3	0.15mg	0.104mg	0%
Folate	13µg	12µg	0%
Trans fat	0.037g		N/A
Choline	15.2mg	17.5mg	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	0.001g	0g	N/A
Omega-6 - Dihomo-gamma-linoleic acid	0.002g		N/A
Omega-6 - Linoleic acid	0.029g		N/A