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Ricotta vs. Cheese — In-Depth Nutrition Comparison

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A recap on the differences between ricotta and cheese

  • Cheese is higher than ricotta in calcium, phosphorus, vitamin B12, selenium, zinc, vitamin B2, and vitamin A.
  • Cheese covers your daily saturated fat needs 53% more than ricotta.
  • The glycemic index of cheese is lower.

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

Infographic

Ricotta vs Cheese 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.
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%
Cheese
Cheese
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Contains more PotassiumPotassium +38.2%
Contains more IronIron +171.4%
Contains less SodiumSodium -87.1%
Contains more MagnesiumMagnesium +145.5%
Contains more CalciumCalcium +243%
Contains more CopperCopper +42.9%
Contains more ZincZinc +213.8%
Contains more PhosphorusPhosphorus +188%
Contains more ManganeseManganese +350%
Contains more SeleniumSelenium +96.6%

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.
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%
Cheese
Cheese
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% 9% 110% 14% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
Contains more Vitamin B3Vitamin B3 +76.3%
Contains more Vitamin DVitamin D +200%
Contains more Vitamin AVitamin A +175%
Contains more Vitamin EVitamin E +545.5%
Contains more Vitamin B1Vitamin B1 +123.1%
Contains more Vitamin B2Vitamin B2 +119.5%
Contains more Vitamin B5Vitamin B5 +92.5%
Contains more Vitamin B6Vitamin B6 +53.5%
Contains more Vitamin B12Vitamin B12 +223.5%
Contains more Vitamin KVitamin K +118.2%
Contains more FolateFolate +125%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Ricotta Cheese DV% diff.
Calcium 207mg 710mg 50%
Saturated fat 8.295g 18.867g 48%
Phosphorus 158mg 455mg 42%
Vitamin B12 0.34µg 1.1µg 32%
Fats 12.98g 33.31g 31%
Sodium 84mg 653mg 25%
Selenium 14.5µg 28.5µg 25%
Protein 11.26g 22.87g 23%
Zinc 1.16mg 3.64mg 23%
Vitamin A 120µg 330µg 23%
Vitamin B2 0.195mg 0.428mg 18%
Cholesterol 51mg 99mg 16%
Monounsaturated fat 3.627g 9.246g 14%
Calories 174kcal 404kcal 12%
Polyunsaturated fat 0.385g 1.421g 7%
Magnesium 11mg 27mg 4%
Vitamin E 0.11mg 0.71mg 4%
Vitamin B5 0.213mg 0.41mg 4%
Folate 12µg 27µg 4%
Iron 0.38mg 0.14mg 3%
Vitamin D* 10 IU 24 IU 2%
Vitamin D 0.2µg 0.6µg 2%
Vitamin B6 0.043mg 0.066mg 2%
Potassium 105mg 76mg 1%
Copper 0.021mg 0.03mg 1%
Manganese 0.006mg 0.027mg 1%
Vitamin B1 0.013mg 0.029mg 1%
Vitamin K 1.1µg 2.4µg 1%
Protein per 100 calories 6.5g 5.7g N/A
Calories per 10 g protein 155kcal 177kcal N/A
Weight per 100 calories 57g 25g N/A
Unsaturated / Saturated Fat ratio 0.48 0.57 N/A
Net carbs 3.04g 3.09g N/A
Carbs 3.04g 3.09g 0%
Sugar 0.27g 0.48g N/A
Vitamin B3 0.104mg 0.059mg 0%
Trans fat 0.917g N/A
Choline 17.5mg 16.5mg 0%
Tryptophan 0.125mg 0.547mg 0%
Threonine 0.517mg 1.044mg 0%
Isoleucine 0.589mg 1.206mg 0%
Leucine 1.221mg 1.939mg 0%
Lysine 1.338mg 1.025mg 0%
Methionine 0.281mg 0.547mg 0%
Phenylalanine 0.556mg 1.074mg 0%
Valine 0.692mg 1.404mg 0%
Histidine 0.459mg 0.547mg 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - DPA 0g 0.017g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 13% 3% 72%
Protein: 11.26 g
Fats: 12.98 g
Carbs: 3.04 g
Water: 71.7 g
Other: 1.02 g
Cheese
Cheese
4
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Contains more WaterWater +93.7%
Contains more ProteinProtein +103.1%
Contains more FatsFats +156.6%
Contains more OtherOther +263.7%
~equal in Carbs ~3.09g

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 29% 3%
Saturated fat: Sat. Fat 8.295 g
Monounsaturated fat: Mono. Fat 3.627 g
Polyunsaturated fat: Poly. Fat 0.385 g
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
Contains less Sat. FatSaturated fat -56%
Contains more Mono. FatMonounsaturated fat +154.9%
Contains more Poly. FatPolyunsaturated fat +269.1%

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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. Ricotta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170851/nutrients
  2. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.