Ricotta Cheese vs. Hemp Seeds

Nutrition comparison of Ricotta Cheese and Hemp Seeds


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of ricotta cheese versus hemp seeds (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in ricotta cheese and hemp seeds:

  • Both hemp seeds and ricotta cheese are high in calcium, calories and potassium.
  • Hemp seed has more thiamin, niacin, Vitamin B6 and folate, however, ricotta cheese contains more pantothenic acid and Vitamin B12.
  • Hemp seed is an excellent source of dietary fiber, iron and protein.
  • Ricotta cheese is a great source of Vitamin A.
Detailed nutritional comparison of ricotta cheese and hemp seeds is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Ricotta Cheese (Cheese, ricotta, whole milk) and Hemp Seeds (Seeds, hemp seed, hulled) . Have a correction or suggestions? Shoot us an email.


Image of Ricotta Cheese src
Image of Hemp Seeds src

Calories and Carbs

calories

Both hemp seeds and ricotta cheese are high in calories. Hemp seed has 269% more calories than ricotta cheese - hemp seed has 553 calories per 100 grams and ricotta cheese has 150 calories.

For macronutrient ratios, ricotta cheese is heavier in carbs, lighter in fat and similar to hemp seeds for protein. Ricotta cheese has a macronutrient ratio of 20:19:61 and for hemp seeds, 21:6:73 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Ricotta Cheese Hemp Seeds
Protein 20% 21%
Carbohydrates 19% 6%
Fat 61% 73%
Alcohol ~ ~

carbohydrates

Hemp seeds and ricotta cheese contain similar amounts of carbs - hemp seed has 8.7g of total carbs per 100 grams and ricotta cheese has 7.3g of carbohydrates.

dietary fiber

Hemp seed is an excellent source of dietary fiber and it has more dietary fiber than ricotta cheese - hemp seed has 4g of dietary fiber per 100 grams and ricotta cheese does not contain significant amounts.

sugar

Hemp seeds and ricotta cheese contain similar amounts of sugar - hemp seed has 1.5g of sugar per 100 grams and ricotta cheese has 0.27g of sugar.

Protein

protein

Hemp seed is an excellent source of protein and it has 319% more protein than ricotta cheese - hemp seed has 31.6g of protein per 100 grams and ricotta cheese has 7.5g of protein.

Fat

saturated fat

Ricotta cheese is high in saturated fat and hemp seed has 28% less saturated fat than ricotta cheese - hemp seed has 4.6g of saturated fat per 100 grams and ricotta cheese has 6.4g of saturated fat.

trans fat

Both ricotta cheese and hemp seeds are low in trans fat - ricotta cheese has 0.33g of trans fat per 100 grams and hemp seed does not contain significant amounts.

cholesterol

Hemp seed has less cholesterol than ricotta cheese - ricotta cheese has 49mg of cholesterol per 100 grams and hemp seed does not contain significant amounts.

Vitamins

Vitamin C

Hemp seeds and ricotta cheese contain similar amounts of Vitamin C - hemp seed has 0.5mg of Vitamin C per 100 grams and ricotta cheese does not contain significant amounts.

Vitamin A

Ricotta cheese is a great source of Vitamin A and it has 119 times more Vitamin A than hemp seed - hemp seed has 1ug of Vitamin A per 100 grams and ricotta cheese has 120ug of Vitamin A.

Vitamin D

Ricotta cheese has more Vitamin D than hemp seed - ricotta cheese has 10iu of Vitamin D per 100 grams and hemp seed does not contain significant amounts.

Vitamin E

Hemp seeds and ricotta cheese contain similar amounts of Vitamin E - hemp seed has 0.8mg of Vitamin E per 100 grams and ricotta cheese has 0.11mg of Vitamin E.

Vitamin K

Ricotta cheese and hemp seeds contain similar amounts of Vitamin K - ricotta cheese has 1.1ug of Vitamin K per 100 grams and hemp seed does not contain significant amounts.

The B Vitamins

Hemp seed has more thiamin, niacin, Vitamin B6 and folate, however, ricotta cheese contains more pantothenic acid and Vitamin B12. Both ricotta cheese and hemp seeds contain significant amounts of riboflavin.

Ricotta Cheese Hemp Seeds
Thiamin 0.013 MG 1.275 MG
Riboflavin 0.298 MG 0.285 MG
Niacin 0.137 MG 9.2 MG
Pantothenic acid 0.461 MG ~
Vitamin B6 0.097 MG 0.6 MG
Folate 4 UG 110 UG
Vitamin B12 0.85 UG ~

Minerals

calcium

Both hemp seeds and ricotta cheese are high in calcium. Ricotta cheese has 194% more calcium than hemp seed - hemp seed has 70mg of calcium per 100 grams and ricotta cheese has 206mg of calcium.

iron

Hemp seed is an excellent source of iron and it has 60 times more iron than ricotta cheese - hemp seed has 8mg of iron per 100 grams and ricotta cheese has 0.13mg of iron.

potassium

Both hemp seeds and ricotta cheese are high in potassium. Hemp seed has 448% more potassium than ricotta cheese - hemp seed has 1200mg of potassium per 100 grams and ricotta cheese has 219mg of potassium.

Antioxidants and Phytonutrients

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids,

Ricotta Cheese Hemp Seeds
beta-carotene 33 UG 7 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, hemp seed has more alpha linoleic acid (ALA) than ricotta cheese per 100 grams.

Ricotta Cheese Hemp Seeds
alpha linoleic acid 0.043 G 10.024 G
DHA 0.001 G ~
EPA 0.004 G ~
DPA 0.006 G ~
Total 0.054 G 10.024 G

omega 6s

Comparing omega-6 fatty acids, hemp seed has more linoleic acid than ricotta cheese per 100 grams.

Ricotta Cheese Hemp Seeds
other omega 6 0.002 G 1.34 G
linoleic acid 0.356 G 27.459 G
Total 0.358 G 28.799 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Ricotta Cheese or Hemp Seeds .

Note: The specific food items compared are: Ricotta Cheese (Cheese, ricotta, whole milk) and Hemp Seeds (Seeds, hemp seed, hulled) .

Ricotta Cheese g

()
Daily Values (%)

Hemp Seeds g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does hemp seeds or ricotta cheese contain more calories in 100 grams?
Both hemp seeds and ricotta cheese are high in calories. Hemp seed has 270% more calories than ricotta cheese - hemp seed has 553 calories in 100g and ricotta cheese has 150 calories.

Does hemp seeds or ricotta cheese contain more calcium?
Both hemp seeds and ricotta cheese are high in calcium. Ricotta cheese has 190% more calcium than hemp seed - hemp seed has 70mg of calcium in 100 grams and ricotta cheese has 206mg of calcium.

Does hemp seeds or ricotta cheese contain more iron?
Hemp seed is an abundant source of iron and it has 60 times more iron than ricotta cheese - hemp seed has 8mg of iron in 100 grams and ricotta cheese has 0.13mg of iron.

Does hemp seeds or ricotta cheese contain more potassium?
Both hemp seeds and ricotta cheese are high in potassium. Hemp seed has 450% more potassium than ricotta cheese - hemp seed has 1200mg of potassium in 100 grams and ricotta cheese has 219mg of potassium.