Milk vs. Ricotta — In-Depth Nutrition Comparison

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How are milk and ricotta different?

Milk is richer in vitamin B12, while ricotta is higher in selenium, phosphorus, calcium, zinc, and monounsaturated fat.
Ricotta covers your daily need for saturated fat, 38% more than milk.
Milk contains 5 times more vitamin D* than ricotta. Milk contains 48 IU of vitamin D*, while ricotta contains 10 IU.
Milk is lower in cholesterol.

Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D and Cheese, ricotta, whole milk types were used in this article.

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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.

Milk

Ricotta

Contains more PotassiumPotassium	+42.9%
Contains less SodiumSodium	-47.6%

Contains more CalciumCalcium	+65.6%
Contains more IronIron	+1166.7%
Contains more CopperCopper	+110%
Contains more ZincZinc	+176.2%
Contains more PhosphorusPhosphorus	+66.3%
Contains more ManganeseManganese	+100%
Contains more SeleniumSelenium	+339.4%

~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.

Milk

Ricotta

Contains more Vitamin DVitamin D	+500%
Contains more Vitamin B1Vitamin B1	+53.8%
Contains more Vitamin B5Vitamin B5	+69.5%
Contains more Vitamin B12Vitamin B12	+38.2%

Contains more Vitamin AVitamin A	+106.9%
Contains more Vitamin EVitamin E	+1000%
Contains more Vitamin B3Vitamin B3	+11.8%
Contains more Vitamin B6Vitamin B6	+16.2%
Contains more Vitamin KVitamin K	+1000%
Contains more FolateFolate	+140%

~equal in Vitamin C ~0mg

~equal in Vitamin B2 ~0.195mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	0.633g	8.295g	35%
Selenium	3.3µg	14.5µg	20%
Fats	0.97g	12.98g	18%
Protein	3.37g	11.26g	16%
Cholesterol	5mg	51mg	15%
Phosphorus	95mg	158mg	9%
Calcium	125mg	207mg	8%
Monounsaturated fat	0.277g	3.627g	8%
Calories	42kcal	174kcal	7%
Zinc	0.42mg	1.16mg	7%
Vitamin A	58µg	120µg	7%
Vitamin D*	48 IU	10 IU	5%
Vitamin D	1.2µg	0.2µg	5%
Vitamin B12	0.47µg	0.34µg	5%
Iron	0.03mg	0.38mg	4%
Vitamin B5	0.361mg	0.213mg	3%
Sodium	44mg	84mg	2%
Folate	5µg	12µg	2%
Polyunsaturated fat	0.035g	0.385g	2%
Carbs	4.99g	3.04g	1%
Potassium	150mg	105mg	1%
Copper	0.01mg	0.021mg	1%
Vitamin E	0.01mg	0.11mg	1%
Vitamin B1	0.02mg	0.013mg	1%
Vitamin B2	0.185mg	0.195mg	1%
Vitamin K	0.1µg	1.1µg	1%
Protein per 100 calories	8g	6.5g	N/A
Calories per 10 g protein	125kcal	155kcal	N/A
Weight per 100 calories	238g	57g	N/A
Unsaturated / Saturated Fat ratio	0.49	0.48	N/A
Net carbs	4.99g	3.04g	N/A
Magnesium	11mg	11mg	0%
Sugar	5.2g	0.27g	N/A
Manganese	0.003mg	0.006mg	0%
Vitamin B3	0.093mg	0.104mg	0%
Vitamin B6	0.037mg	0.043mg	0%
Choline	17.7mg	17.5mg	0%
Tryptophan	0.043mg	0.125mg	0%
Threonine	0.143mg	0.517mg	0%
Isoleucine	0.174mg	0.589mg	0%
Leucine	0.319mg	1.221mg	0%
Lysine	0.282mg	1.338mg	0%
Methionine	0.088mg	0.281mg	0%
Phenylalanine	0.174mg	0.556mg	0%
Valine	0.22mg	0.692mg	0%
Histidine	0.101mg	0.459mg	0%
Omega-3 - ALA	0.004g		N/A
Omega-6 - Linoleic acid	0.027g		N/A