Parmesan vs. Ricotta — In-Depth Nutrition Comparison

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How are parmesan and ricotta different?

Parmesan is higher than ricotta in phosphorus, calcium, vitamin B12, selenium, zinc, vitamin B2, and vitamin A.
Parmesan covers your daily need for sodium, 75% more than ricotta.
Parmesan contains 4 times more calcium than ricotta. Parmesan contains 853mg of calcium, while ricotta contains 207mg.
Ricotta is lower in sodium.

Cheese, parmesan, grated 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.

Parmesan

Ricotta

Contains more MagnesiumMagnesium	+209.1%
Contains more CalciumCalcium	+312.1%
Contains more PotassiumPotassium	+71.4%
Contains more IronIron	+28.9%
Contains more CopperCopper	+90.5%
Contains more ZincZinc	+262.1%
Contains more PhosphorusPhosphorus	+296.8%
Contains more ManganeseManganese	+1083.3%
Contains more SeleniumSelenium	+137.2%

Contains less SodiumSodium

-95.3%

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.

Parmesan

Ricotta

Contains more Vitamin DVitamin D	+150%
Contains more Vitamin AVitamin A	+118.3%
Contains more Vitamin EVitamin E	+381.8%
Contains more Vitamin B1Vitamin B1	+100%
Contains more Vitamin B2Vitamin B2	+83.6%
Contains more Vitamin B5Vitamin B5	+111.3%
Contains more Vitamin B6Vitamin B6	+88.4%
Contains more Vitamin B12Vitamin B12	+311.8%
Contains more Vitamin KVitamin K	+54.5%

Contains more Vitamin B3Vitamin B3	+30%
Contains more FolateFolate	+100%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Sodium	1804mg	84mg	75%
Phosphorus	627mg	158mg	67%
Calcium	853mg	207mg	65%
Vitamin B12	1.4µg	0.34µg	44%
Selenium	34.4µg	14.5µg	36%
Protein	28.42g	11.26g	34%
Saturated fat	15.371g	8.295g	32%
Zinc	4.2mg	1.16mg	28%
Fats	27.84g	12.98g	23%
Vitamin A	262µg	120µg	16%
Vitamin B2	0.358mg	0.195mg	13%
Calories	420kcal	174kcal	12%
Cholesterol	86mg	51mg	12%
Monounsaturated fat	7.13g	3.627g	9%
Polyunsaturated fat	1.386g	0.385g	7%
Magnesium	34mg	11mg	5%
Vitamin B5	0.45mg	0.213mg	5%
Carbs	13.91g	3.04g	4%
Vitamin E	0.53mg	0.11mg	3%
Manganese	0.071mg	0.006mg	3%
Vitamin B6	0.081mg	0.043mg	3%
Vitamin D	0.5µg	0.2µg	2%
Potassium	180mg	105mg	2%
Copper	0.04mg	0.021mg	2%
Folate	6µg	12µg	2%
Vitamin D*	21 IU	10 IU	1%
Iron	0.49mg	0.38mg	1%
Vitamin B1	0.026mg	0.013mg	1%
Vitamin K	1.7µg	1.1µg	1%
Choline	14.1mg	17.5mg	1%
Protein per 100 calories	6.8g	6.5g	N/A
Calories per 10 g protein	148kcal	155kcal	N/A
Weight per 100 calories	24g	57g	N/A
Unsaturated / Saturated Fat ratio	0.55	0.48	N/A
Net carbs	13.91g	3.04g	N/A
Sugar	0.07g	0.27g	N/A
Vitamin B3	0.08mg	0.104mg	0%
Trans fat	0.876g		N/A
Tryptophan	0.383mg	0.125mg	0%
Threonine	1.075mg	0.517mg	0%
Isoleucine	1.455mg	0.589mg	0%
Leucine	2.747mg	1.221mg	0%
Lysine	2.201mg	1.338mg	0%
Methionine	0.751mg	0.281mg	0%
Phenylalanine	1.538mg	0.556mg	0%
Valine	1.865mg	0.692mg	0%
Histidine	0.806mg	0.459mg	0%
Omega-3 - ALA	0.102g		N/A
Omega-3 - DPA	0.015g	0g	N/A
Omega-3 - Eicosatrienoic acid	0.002g		N/A
Omega-6 - Gamma-linoleic acid	0.002g		N/A
Omega-6 - Dihomo-gamma-linoleic acid	0.026g		N/A
Omega-6 - Eicosadienoic acid	0.006g		N/A
Omega-6 - Linoleic acid	0.87g		N/A