Ricotta Cheese vs. Canned Tuna
Nutrition comparison of Ricotta Cheese and Canned Tuna
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
ricotta cheese
versus
canned tuna
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in ricotta cheese and canned tuna:
- Both ricotta cheese and canned tuna are high in calories and potassium.
- Canned tuna is an excellent source of protein.
- For omega-3 fatty acids, canned tuna has more dha, epa and dpa than ricotta cheese.
- Ricotta cheese has more riboflavin and pantothenic acid, however, canned tuna contains more niacin and Vitamin B6.
- Ricotta cheese is a great source of Vitamin A.
- Ricotta cheese is an excellent source of calcium.
USDA sources for nutritional information: Ricotta Cheese (Cheese, ricotta, whole milk) and Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both ricotta cheese and canned tuna are high in calories. Ricotta cheese has 17% more calories than canned tuna - ricotta cheese has 150 calories per 100 grams and canned tuna has 128 calories.
For macronutrient ratios, ricotta cheese is much lighter in protein, heavier in carbs and much heavier in fat compared to canned tuna per calorie. Ricotta cheese has a macronutrient ratio of 20:19:61 and for canned tuna, 78:0:22 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Ricotta Cheese | Canned Tuna | |
|---|---|---|
| Protein | 20% | 78% |
| Carbohydrates | 19% | ~ |
| Fat | 61% | 22% |
| Alcohol | ~ | ~ |
carbohydrates
Canned tuna has less carbohydrates than ricotta cheese - ricotta cheese has 7.3g of total carbs per 100 grams and canned tuna does not contain significant amounts.
sugar
Ricotta cheese and canned tuna contain similar amounts of sugar - ricotta cheese has 0.27g of sugar per 100 grams and canned tuna does not contain significant amounts.
Protein
protein
Canned tuna is an excellent source of protein and it has 213% more protein than ricotta cheese - ricotta cheese has 7.5g of protein per 100 grams and canned tuna has 23.6g of protein.
Fat
saturated fat
Ricotta cheese is high in saturated fat and canned tuna has 88% less saturated fat than ricotta cheese - ricotta cheese has 6.4g of saturated fat per 100 grams and canned tuna has 0.79g of saturated fat.
trans fat
Both ricotta cheese and canned tuna are low in trans fat - ricotta cheese has 0.33g of trans fat per 100 grams and canned tuna does not contain significant amounts.
cholesterol
Ricotta cheese and canned tuna contain similar amounts of cholesterol - ricotta cheese has 49mg of cholesterol per 100 grams and canned tuna has 42mg of cholesterol.
Vitamins
Vitamin A
Ricotta cheese is a great source of Vitamin A and it has 19 times more Vitamin A than canned tuna - ricotta cheese has 120ug of Vitamin A per 100 grams and canned tuna has 6ug of Vitamin A.
Vitamin D
Ricotta cheese has more Vitamin D than canned tuna - ricotta cheese has 10iu of Vitamin D per 100 grams and canned tuna does not contain significant amounts.
Vitamin E
Ricotta cheese and canned tuna contain similar amounts of Vitamin E - ricotta cheese has 0.11mg of Vitamin E per 100 grams and canned tuna does not contain significant amounts.
Vitamin K
Ricotta cheese and canned tuna contain similar amounts of Vitamin K - ricotta cheese has 1.1ug of Vitamin K per 100 grams and canned tuna does not contain significant amounts.
The B Vitamins
Ricotta cheese has more riboflavin and pantothenic acid, however, canned tuna contains more niacin and Vitamin B6. Both ricotta cheese and canned tuna contain significant amounts of thiamin, folate and Vitamin B12.
| Ricotta Cheese | Canned Tuna | |
|---|---|---|
| Thiamin | 0.013 MG | 0.008 MG |
| Riboflavin | 0.298 MG | 0.044 MG |
| Niacin | 0.137 MG | 5.799 MG |
| Pantothenic acid | 0.461 MG | 0.124 MG |
| Vitamin B6 | 0.097 MG | 0.217 MG |
| Folate | 4 UG | 2 UG |
| Vitamin B12 | 0.85 UG | 1.17 UG |
Minerals
calcium
Ricotta cheese is an excellent source of calcium and it has 13 times more calcium than canned tuna - ricotta cheese has 206mg of calcium per 100 grams and canned tuna has 14mg of calcium.
iron
Canned tuna has 646% more iron than ricotta cheese - ricotta cheese has 0.13mg of iron per 100 grams and canned tuna has 0.97mg of iron.
potassium
Both ricotta cheese and canned tuna are high in potassium. Ricotta cheese is very similar to ricotta cheese for potassium - ricotta cheese has 219mg of potassium per 100 grams and canned tuna has 237mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, canned tuna has more DHA, EPA and DPA than ricotta cheese per 100 grams. Both ricotta cheese and canned tuna contain significant amounts of alpha linoleic acid (ALA).
| Ricotta Cheese | Canned Tuna | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.071 G |
| DHA | 0.001 G | 0.629 G |
| EPA | 0.004 G | 0.233 G |
| DPA | 0.006 G | 0.018 G |
| Total | 0.054 G | 0.951 G |
omega 6s
Comparing omega-6 fatty acids, ricotta cheese has more linoleic acid than canned tuna per 100 grams.
| Ricotta Cheese | Canned Tuna | |
|---|---|---|
| other omega 6 | 0.014 G | 0.051 G |
| linoleic acid | 0.356 G | 0.055 G |
| Total | 0.37 G | 0.106 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Ricotta Cheese (Cheese, ricotta, whole milk) and Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) .
Ricotta Cheese g
()
|
Daily Values (%) |
Canned Tuna g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does ricotta cheese or canned tuna contain more calories in 100 grams?Both ricotta cheese and canned tuna are high in calories. Ricotta cheese has 20% more calories than canned tuna - ricotta cheese has 150 calories in 100g and canned tuna has 128 calories.
Is ricotta cheese or canned tuna better for protein?
Canned tuna is a fantastic source of protein and it has 210% more protein than ricotta cheese - ricotta cheese has 7.5g of protein per 100 grams and canned tuna has 23.6g of protein.
Does ricotta cheese or canned tuna contain more calcium?
Ricotta cheese is a rich source of calcium and it has 13 times more calcium than canned tuna - ricotta cheese has 206mg of calcium in 100 grams and canned tuna has 14mg of calcium.
Does ricotta cheese or canned tuna contain more potassium?
Both ricotta cheese and canned tuna are high in potassium. Ricotta cheese is very similar to ricotta cheese for potassium - ricotta cheese has 219mg of potassium in 100 grams and canned tuna has 237mg of potassium.