Ricotta vs. Yogurt — In-Depth Nutrition Comparison

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Important differences between ricotta and yogurt

Ricotta has more calcium, vitamin A, selenium, zinc, and monounsaturated fat; however, yogurt has more vitamin B12 and vitamin B2.
Ricotta's daily need coverage for saturated fat is 41% more.
Ricotta has 111 times more vitamin A than yogurt. Ricotta has 445 IU of vitamin A, while yogurt has 4 IU.
Yogurt is lower in saturated fat.

The food varieties used in the comparison are Cheese, ricotta, whole milk and Yogurt, Greek, plain, nonfat.

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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

Yogurt

Contains more CalciumCalcium	+88.2%
Contains more IronIron	+442.9%
Contains more CopperCopper	+23.5%
Contains more ZincZinc	+123.1%
Contains more PhosphorusPhosphorus	+17%
Contains more SeleniumSelenium	+49.5%

Contains more PotassiumPotassium	+34.3%
Contains less SodiumSodium	-57.1%
Contains more ManganeseManganese	+50%

~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.

Ricotta

Yogurt

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin AVitamin A	+11900%
Contains more Vitamin EVitamin E	+1000%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+71.4%

Contains more Vitamin B1Vitamin B1	+76.9%
Contains more Vitamin B2Vitamin B2	+42.6%
Contains more Vitamin B3Vitamin B3	+100%
Contains more Vitamin B5Vitamin B5	+55.4%
Contains more Vitamin B6Vitamin B6	+46.5%
Contains more Vitamin B12Vitamin B12	+120.6%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	8.295g	0.117g	37%
Fats	12.98g	0.39g	19%
Vitamin B12	0.34µg	0.75µg	17%
Cholesterol	51mg	5mg	15%
Vitamin A	120µg	1µg	13%
Calcium	207mg	110mg	10%
Selenium	14.5µg	9.7µg	9%
Monounsaturated fat	3.627g	0.053g	9%
Calories	174kcal	59kcal	6%
Zinc	1.16mg	0.52mg	6%
Vitamin B2	0.195mg	0.278mg	6%
Iron	0.38mg	0.07mg	4%
Phosphorus	158mg	135mg	3%
Protein	11.26g	10.19g	2%
Sodium	84mg	36mg	2%
Vitamin B5	0.213mg	0.331mg	2%
Vitamin B6	0.043mg	0.063mg	2%
Polyunsaturated fat	0.385g	0.012g	2%
Vitamin D*	10 IU	0 IU	1%
Vitamin D	0.2µg	0µg	1%
Potassium	105mg	141mg	1%
Vitamin E	0.11mg	0.01mg	1%
Vitamin B1	0.013mg	0.023mg	1%
Vitamin B3	0.104mg	0.208mg	1%
Vitamin K	1.1µg	0µg	1%
Folate	12µg	7µg	1%
Protein per 100 calories	6.5g	17g	N/A
Calories per 10 g protein	155kcal	58kcal	N/A
Weight per 100 calories	57g	169g	N/A
Unsaturated / Saturated Fat ratio	0.48	0.56	N/A
Net carbs	3.04g	3.6g	N/A
Carbs	3.04g	3.6g	0%
Magnesium	11mg	11mg	0%
Sugar	0.27g	3.24g	N/A
Copper	0.021mg	0.017mg	0%
Manganese	0.006mg	0.009mg	0%
Trans fat		0.006g	N/A
Choline	17.5mg	15.1mg	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		0.001g	N/A
Omega-6 - Linoleic acid		0.01g	N/A