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  6. Ricotta vs. Feta

Ricotta vs. Feta — In-Depth Nutrition Comparison

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A recap on the differences between ricotta and feta

  • 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.

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

Infographic

Ricotta vs Feta 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%
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%
Contains more PotassiumPotassium +69.4%
Contains less SodiumSodium -90.8%
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%
~equal in Selenium ~15µg

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%
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%
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 ~125µg

All nutrients comparison - raw data values

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

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
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
Contains more WaterWater +29.8%
Contains more ProteinProtein +26.2%
Contains more FatsFats +63.9%
Contains more CarbsCarbs +34.5%
Contains more OtherOther +409.8%

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
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
Contains less Sat. FatSaturated fat -44.5%
Contains more Mono. FatMonounsaturated fat +27.5%
Contains more Poly. FatPolyunsaturated fat +53.5%

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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. Ricotta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170851/nutrients
  2. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/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.