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  6. Ricotta vs. Parmesan

Ricotta vs. Parmesan — In-Depth Nutrition Comparison

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How are ricotta and parmesan different?

  • Parmesan is higher than ricotta in phosphorus, calcium, vitamin B12, selenium, zinc, vitamin B2, and vitamin A.
  • Parmesan covers your daily need for sodium, 75% more than ricotta.

Cheese, ricotta, whole milk and Cheese, parmesan, grated types were used in this article.

Infographic

Ricotta vs Parmesan infographic
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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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 256% 16% 18% 13% 115% 269% 235% 9.3% 188%
Contains less SodiumSodium -95.3%
Contains more MagnesiumMagnesium +209.1%
Contains more CalciumCalcium +312.1%
Contains more PotassiumPotassium +71.4%
Contains more IronIron +28.9%
Contains more CopperCopper +90.5%
Contains more ZincZinc +262.1%
Contains more PhosphorusPhosphorus +296.8%
Contains more ManganeseManganese +1083.3%
Contains more SeleniumSelenium +137.2%

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%
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% 7.5% 87% 11% 6.5% 83% 1.5% 27% 19% 175% 4.3% 4.5%
Contains more Vitamin B3Vitamin B3 +30%
Contains more FolateFolate +100%
Contains more Vitamin DVitamin D +150%
Contains more Vitamin AVitamin A +118.3%
Contains more Vitamin EVitamin E +381.8%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B2Vitamin B2 +83.6%
Contains more Vitamin B5Vitamin B5 +111.3%
Contains more Vitamin B6Vitamin B6 +88.4%
Contains more Vitamin B12Vitamin B12 +311.8%
Contains more Vitamin KVitamin K +54.5%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Ricotta Parmesan DV% diff.
Sodium 84mg 1804mg 75%
Phosphorus 158mg 627mg 67%
Calcium 207mg 853mg 65%
Vitamin B12 0.34µg 1.4µg 44%
Selenium 14.5µg 34.4µg 36%
Protein 11.26g 28.42g 34%
Saturated fat 8.295g 15.371g 32%
Zinc 1.16mg 4.2mg 28%
Fats 12.98g 27.84g 23%
Vitamin A 120µg 262µg 16%
Vitamin B2 0.195mg 0.358mg 13%
Calories 174kcal 420kcal 12%
Cholesterol 51mg 86mg 12%
Monounsaturated fat 3.627g 7.13g 9%
Polyunsaturated fat 0.385g 1.386g 7%
Magnesium 11mg 34mg 5%
Vitamin B5 0.213mg 0.45mg 5%
Carbs 3.04g 13.91g 4%
Vitamin E 0.11mg 0.53mg 3%
Manganese 0.006mg 0.071mg 3%
Vitamin B6 0.043mg 0.081mg 3%
Vitamin D 0.2µg 0.5µg 2%
Potassium 105mg 180mg 2%
Copper 0.021mg 0.04mg 2%
Folate 12µg 6µg 2%
Vitamin D* 10 IU 21 IU 1%
Iron 0.38mg 0.49mg 1%
Vitamin B1 0.013mg 0.026mg 1%
Vitamin K 1.1µg 1.7µg 1%
Choline 17.5mg 14.1mg 1%
Protein per 100 calories 6.5g 6.8g N/A
Calories per 10 g protein 155kcal 148kcal N/A
Weight per 100 calories 57g 24g N/A
Unsaturated / Saturated Fat ratio 0.48 0.55 N/A
Net carbs 3.04g 13.91g N/A
Sugar 0.27g 0.07g N/A
Vitamin B3 0.104mg 0.08mg 0%
Trans fat 0.876g N/A
Tryptophan 0.125mg 0.383mg 0%
Threonine 0.517mg 1.075mg 0%
Isoleucine 0.589mg 1.455mg 0%
Leucine 1.221mg 2.747mg 0%
Lysine 1.338mg 2.201mg 0%
Methionine 0.281mg 0.751mg 0%
Phenylalanine 0.556mg 1.538mg 0%
Valine 0.692mg 1.865mg 0%
Histidine 0.459mg 0.806mg 0%
Omega-3 - ALA 0.102g N/A
Omega-3 - DPA 0g 0.015g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.026g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 0.87g 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
28% 28% 14% 23% 7%
Protein: 28.42 g
Fats: 27.84 g
Carbs: 13.91 g
Water: 22.65 g
Other: 7.18 g
Contains more WaterWater +216.6%
Contains more ProteinProtein +152.4%
Contains more FatsFats +114.5%
Contains more CarbsCarbs +357.6%
Contains more OtherOther +603.9%

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
64% 30% 6%
Saturated fat: Sat. Fat 15.371 g
Monounsaturated fat: Mono. Fat 7.13 g
Polyunsaturated fat: Poly. Fat 1.386 g
Contains less Sat. FatSaturated fat -46%
Contains more Mono. FatMonounsaturated fat +96.6%
Contains more Poly. FatPolyunsaturated fat +260%

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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. Parmesan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171247/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.