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Ricotta vs. Milk — In-Depth Nutrition Comparison

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How are ricotta and milk different?

  • Ricotta is richer in selenium, phosphorus, calcium, zinc, and monounsaturated fat, while milk is higher in vitamin B12.
  • Ricotta covers your daily need for saturated fat, 38% more than milk.
  • Ricotta contains 13 times more monounsaturated fat than milk. Ricotta contains 3.627g of monounsaturated fat, while milk contains 0.277g.
  • Milk is lower in saturated fat.

Cheese, ricotta, whole milk and Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D types were used in this article.

Infographic

Ricotta vs Milk 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%
Milk
Milk
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
Contains more CalciumCalcium +65.6%
Contains more IronIron +1166.7%
Contains more CopperCopper +110%
Contains more ZincZinc +176.2%
Contains more PhosphorusPhosphorus +66.3%
Contains more ManganeseManganese +100%
Contains more SeleniumSelenium +339.4%
Contains more PotassiumPotassium +42.9%
Contains less SodiumSodium -47.6%
~equal in Magnesium ~11mg

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%
Milk
Milk
4
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% 18% 19% 0.2% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8%
Contains more Vitamin AVitamin A +106.9%
Contains more Vitamin EVitamin E +1000%
Contains more Vitamin B3Vitamin B3 +11.8%
Contains more Vitamin B6Vitamin B6 +16.2%
Contains more Vitamin KVitamin K +1000%
Contains more FolateFolate +140%
Contains more Vitamin DVitamin D +500%
Contains more Vitamin B1Vitamin B1 +53.8%
Contains more Vitamin B5Vitamin B5 +69.5%
Contains more Vitamin B12Vitamin B12 +38.2%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.185mg

All nutrients comparison - raw data values

Nutrient Ricotta Milk DV% diff.
Saturated fat 8.295g 0.633g 35%
Selenium 14.5µg 3.3µg 20%
Fats 12.98g 0.97g 18%
Protein 11.26g 3.37g 16%
Cholesterol 51mg 5mg 15%
Phosphorus 158mg 95mg 9%
Calcium 207mg 125mg 8%
Monounsaturated fat 3.627g 0.277g 8%
Calories 174kcal 42kcal 7%
Zinc 1.16mg 0.42mg 7%
Vitamin A 120µg 58µg 7%
Vitamin D* 10 IU 48 IU 5%
Vitamin D 0.2µg 1.2µg 5%
Vitamin B12 0.34µg 0.47µg 5%
Iron 0.38mg 0.03mg 4%
Vitamin B5 0.213mg 0.361mg 3%
Sodium 84mg 44mg 2%
Folate 12µg 5µg 2%
Polyunsaturated fat 0.385g 0.035g 2%
Carbs 3.04g 4.99g 1%
Potassium 105mg 150mg 1%
Copper 0.021mg 0.01mg 1%
Vitamin E 0.11mg 0.01mg 1%
Vitamin B1 0.013mg 0.02mg 1%
Vitamin B2 0.195mg 0.185mg 1%
Vitamin K 1.1µg 0.1µg 1%
Protein per 100 calories 6.5g 8g N/A
Calories per 10 g protein 155kcal 125kcal N/A
Weight per 100 calories 57g 238g N/A
Unsaturated / Saturated Fat ratio 0.48 0.49 N/A
Net carbs 3.04g 4.99g N/A
Magnesium 11mg 11mg 0%
Sugar 0.27g 5.2g N/A
Manganese 0.006mg 0.003mg 0%
Vitamin B3 0.104mg 0.093mg 0%
Vitamin B6 0.043mg 0.037mg 0%
Choline 17.5mg 17.7mg 0%
Tryptophan 0.125mg 0.043mg 0%
Threonine 0.517mg 0.143mg 0%
Isoleucine 0.589mg 0.174mg 0%
Leucine 1.221mg 0.319mg 0%
Lysine 1.338mg 0.282mg 0%
Methionine 0.281mg 0.088mg 0%
Phenylalanine 0.556mg 0.174mg 0%
Valine 0.692mg 0.22mg 0%
Histidine 0.459mg 0.101mg 0%
Omega-3 - ALA 0.004g N/A
Omega-6 - Linoleic acid 0.027g 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
Milk
Milk
2
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
Contains more ProteinProtein +234.1%
Contains more FatsFats +1238.1%
Contains more OtherOther +36%
Contains more CarbsCarbs +64.1%
Contains more WaterWater +25.4%

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
Milk
Milk
1
67% 29% 4%
Saturated fat: Sat. Fat 0.633 g
Monounsaturated fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +1209.4%
Contains more Poly. FatPolyunsaturated fat +1000%
Contains less Sat. FatSaturated fat -92.4%

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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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.