Ricotta vs. Goat milk — In-Depth Nutrition Comparison

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Important differences between ricotta and goat milk

Ricotta has more selenium, vitamin B12, zinc, calcium, phosphorus, and monounsaturated fat; however, goat milk has more vitamin D*.
Ricotta's daily need coverage for saturated fat is 28% more.
Ricotta has 10 times more selenium than goat milk. Ricotta has 14.5µg of selenium, while goat milk has 1.4µg.
Goat milk is lower in cholesterol.

The food varieties used in the comparison are Cheese, ricotta, whole milk and Milk, goat, fluid, with added vitamin D.

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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.

Ricotta

Goat milk

Contains more CalciumCalcium	+54.5%
Contains more IronIron	+660%
Contains more ZincZinc	+286.7%
Contains more PhosphorusPhosphorus	+42.3%
Contains more SeleniumSelenium	+935.7%

Contains more MagnesiumMagnesium	+27.3%
Contains more PotassiumPotassium	+94.3%
Contains more CopperCopper	+119%
Contains less SodiumSodium	-40.5%
Contains more ManganeseManganese	+200%

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.

Ricotta

Goat milk

Contains more Vitamin AVitamin A	+110.5%
Contains more Vitamin EVitamin E	+57.1%
Contains more Vitamin B2Vitamin B2	+41.3%
Contains more Vitamin B12Vitamin B12	+385.7%
Contains more Vitamin KVitamin K	+266.7%
Contains more FolateFolate	+1100%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin DVitamin D	+550%
Contains more Vitamin B1Vitamin B1	+269.2%
Contains more Vitamin B3Vitamin B3	+166.3%
Contains more Vitamin B5Vitamin B5	+45.5%

~equal in Vitamin B6 ~0.046mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	8.295g	2.667g	26%
Selenium	14.5µg	1.4µg	24%
Protein	11.26g	3.56g	15%
Fats	12.98g	4.14g	14%
Cholesterol	51mg	11mg	13%
Vitamin B12	0.34µg	0.07µg	11%
Zinc	1.16mg	0.3mg	8%
Calcium	207mg	134mg	7%
Phosphorus	158mg	111mg	7%
Vitamin A	120µg	57µg	7%
Vitamin D	0.2µg	1.3µg	6%
Monounsaturated fat	3.627g	1.109g	6%
Calories	174kcal	69kcal	5%
Vitamin D*	10 IU	51 IU	5%
Iron	0.38mg	0.05mg	4%
Vitamin B2	0.195mg	0.138mg	4%
Potassium	105mg	204mg	3%
Copper	0.021mg	0.046mg	3%
Vitamin B1	0.013mg	0.048mg	3%
Folate	12µg	1µg	3%
Vitamin B5	0.213mg	0.31mg	2%
Polyunsaturated fat	0.385g	0.149g	2%
Vitamin C	0mg	1.3mg	1%
Magnesium	11mg	14mg	1%
Sodium	84mg	50mg	1%
Manganese	0.006mg	0.018mg	1%
Vitamin B3	0.104mg	0.277mg	1%
Vitamin K	1.1µg	0.3µg	1%
Protein per 100 calories	6.5g	5.2g	N/A
Calories per 10 g protein	155kcal	194kcal	N/A
Weight per 100 calories	57g	145g	N/A
Unsaturated / Saturated Fat ratio	0.48	0.47	N/A
Net carbs	3.04g	4.45g	N/A
Carbs	3.04g	4.45g	0%
Sugar	0.27g	4.45g	N/A
Vitamin E	0.11mg	0.07mg	0%
Vitamin B6	0.043mg	0.046mg	0%
Choline	17.5mg	16mg	0%
Tryptophan	0.125mg	0.044mg	0%
Threonine	0.517mg	0.163mg	0%
Isoleucine	0.589mg	0.207mg	0%
Leucine	1.221mg	0.314mg	0%
Lysine	1.338mg	0.29mg	0%
Methionine	0.281mg	0.08mg	0%
Phenylalanine	0.556mg	0.155mg	0%
Valine	0.692mg	0.24mg	0%
Histidine	0.459mg	0.089mg	0%