Yogurt vs. Ricotta — In-Depth Nutrition Comparison

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Important differences between yogurt and ricotta

Yogurt has more vitamin B12 and vitamin B2; however, ricotta has more calcium, vitamin A, selenium, zinc, and monounsaturated fat.
Ricotta's daily need coverage for saturated fat is 41% more.
Yogurt has 2 times more vitamin B12 than ricotta. Yogurt has 0.75µg of vitamin B12, while ricotta has 0.34µg.
Yogurt is lower in cholesterol.

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

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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.

Yogurt

Ricotta

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

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%

~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.

Yogurt

Ricotta

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%

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%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

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