Ricotta vs. Kefir — In-Depth Nutrition Comparison

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A recap on the differences between ricotta and kefir

Ricotta is higher than kefir in selenium, calcium, phosphorus, zinc, and monounsaturated fat.
Ricotta covers your daily saturated fat needs 38% more than kefir.
Ricotta contains 12 times more monounsaturated fat than kefir. While ricotta contains 3.627g of monounsaturated fat, kefir contains only 0.31g.
The amount of saturated fat in kefir is lower.

Food varieties used in this article are Cheese, ricotta, whole milk and Kefir, lowfat, plain, LIFEWAY.

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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

Kefir

Contains more CalciumCalcium	+59.2%
Contains more IronIron	+850%
Contains more CopperCopper	+133.3%
Contains more ZincZinc	+152.2%
Contains more PhosphorusPhosphorus	+50.5%
Contains more ManganeseManganese	+20%
Contains more SeleniumSelenium	+302.8%

Contains more PotassiumPotassium	+56.2%
Contains less SodiumSodium	-52.4%

~equal in Magnesium ~12mg

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

Kefir

Contains more Vitamin EVitamin E	+450%
Contains more Vitamin B2Vitamin B2	+44.4%
Contains more Vitamin B12Vitamin B12	+17.2%
Contains more Vitamin KVitamin K	+1000%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin DVitamin D	+400%
Contains more Vitamin AVitamin A	+42.5%
Contains more Vitamin B1Vitamin B1	+130.8%
Contains more Vitamin B3Vitamin B3	+44.2%
Contains more Vitamin B5Vitamin B5	+80.8%
Contains more Vitamin B6Vitamin B6	+34.9%

~equal in Folate ~13µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	8.295g	0.658g	35%
Selenium	14.5µg	3.6µg	20%
Fats	12.98g	0.93g	19%
Protein	11.26g	3.79g	15%
Cholesterol	51mg	5mg	15%
Calcium	207mg	130mg	8%
Phosphorus	158mg	105mg	8%
Monounsaturated fat	3.627g	0.31g	8%
Calories	174kcal	41kcal	7%
Zinc	1.16mg	0.46mg	6%
Vitamin A	120µg	171µg	6%
Vitamin B2	0.195mg	0.135mg	5%
Vitamin D*	10 IU	41 IU	4%
Vitamin D	0.2µg	1µg	4%
Iron	0.38mg	0.04mg	4%
Vitamin B5	0.213mg	0.385mg	3%
Potassium	105mg	164mg	2%
Sodium	84mg	40mg	2%
Vitamin B12	0.34µg	0.29µg	2%
Polyunsaturated fat	0.385g	0.053g	2%
Copper	0.021mg	0.009mg	1%
Vitamin E	0.11mg	0.02mg	1%
Vitamin B1	0.013mg	0.03mg	1%
Vitamin B6	0.043mg	0.058mg	1%
Vitamin K	1.1µg	0.1µg	1%
Protein per 100 calories	6.5g	9.2g	N/A
Calories per 10 g protein	155kcal	108kcal	N/A
Weight per 100 calories	57g	244g	N/A
Unsaturated / Saturated Fat ratio	0.48	0.55	N/A
Vitamin C	0mg	0.2mg	0%
Net carbs	3.04g	4.48g	N/A
Carbs	3.04g	4.48g	0%
Magnesium	11mg	12mg	0%
Sugar	0.27g	4.61g	N/A
Manganese	0.006mg	0.005mg	0%
Vitamin B3	0.104mg	0.15mg	0%
Folate	12µg	13µg	0%
Trans fat		0.037g	N/A
Choline	17.5mg	15.2mg	0%
Tryptophan	0.125mg		0%
Threonine	0.517mg		0%
Isoleucine	0.589mg		0%
Leucine	1.221mg		0%
Lysine	1.338mg		0%
Methionine	0.281mg		0%
Phenylalanine	0.556mg		0%
Valine	0.692mg		0%
Histidine	0.459mg		0%
Omega-3 - ALA		0.006g	N/A
Omega-3 - DPA	0g	0.001g	N/A
Omega-6 - Dihomo-gamma-linoleic acid		0.002g	N/A
Omega-6 - Linoleic acid		0.029g	N/A