Ricotta Cheese vs. Miso
Nutrition comparison of Ricotta Cheese and Miso
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
ricotta cheese
versus
miso
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in ricotta cheese and miso:
- Both ricotta cheese and miso are high in calcium, calories and potassium.
- Miso has more thiamin, niacin, Vitamin B6 and folate, however, ricotta cheese contains more Vitamin B12.
- Miso is a great source of iron.
- Miso is an excellent source of dietary fiber and protein.
- Ricotta cheese has 21.9 times less sugar than miso.
- Ricotta cheese has 71% less carbohydrates than miso.
- Ricotta cheese is a great source of Vitamin A.
USDA sources for nutritional information: Ricotta Cheese (Cheese, ricotta, whole milk) and Miso (Miso) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both ricotta cheese and miso are high in calories. Miso has 32% more calories than ricotta cheese - ricotta cheese has 150 calories per 100 grams and miso has 198 calories.
For macronutrient ratios, ricotta cheese is lighter in protein, much lighter in carbs and much heavier in fat compared to miso per calorie. Ricotta cheese has a macronutrient ratio of 20:19:61 and for miso, 25:49:26 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Ricotta Cheese | Miso | |
|---|---|---|
| Protein | 20% | 25% |
| Carbohydrates | 19% | 49% |
| Fat | 61% | 26% |
| Alcohol | ~ | ~ |
carbohydrates
Ricotta cheese has 71% less carbohydrates than miso - ricotta cheese has 7.3g of total carbs per 100 grams and miso has 25.4g of carbohydrates.
dietary fiber
Miso is an excellent source of dietary fiber and it has more dietary fiber than ricotta cheese - miso has 5.4g of dietary fiber per 100 grams and ricotta cheese does not contain significant amounts.
sugar
Ricotta cheese has 21.9 times less sugar than miso - ricotta cheese has 0.27g of sugar per 100 grams and miso has 6.2g of sugar.
Protein
protein
Miso is an excellent source of protein and it has 70% more protein than ricotta cheese - ricotta cheese has 7.5g of protein per 100 grams and miso has 12.8g of protein.
Fat
saturated fat
Ricotta cheese is high in saturated fat and miso has 84% less saturated fat than ricotta cheese - ricotta cheese has 6.4g of saturated fat per 100 grams and miso has 1g of saturated fat.
trans fat
Both ricotta cheese and miso are low in trans fat - ricotta cheese has 0.33g of trans fat per 100 grams and miso does not contain significant amounts.
cholesterol
Miso has less cholesterol than ricotta cheese - ricotta cheese has 49mg of cholesterol per 100 grams and miso does not contain significant amounts.
Vitamins
Vitamin A
Ricotta cheese is a great source of Vitamin A and it has 29 times more Vitamin A than miso - ricotta cheese has 120ug of Vitamin A per 100 grams and miso has 4ug of Vitamin A.
Vitamin D
Ricotta cheese has more Vitamin D than miso - ricotta cheese has 10iu of Vitamin D per 100 grams and miso does not contain significant amounts.
Vitamin E
Ricotta cheese and miso contain similar amounts of Vitamin E - ricotta cheese has 0.11mg of Vitamin E per 100 grams and miso has 0.01mg of Vitamin E.
Vitamin K
Miso has 25 times more Vitamin K than ricotta cheese - ricotta cheese has 1.1ug of Vitamin K per 100 grams and miso has 29.3ug of Vitamin K.
The B Vitamins
Miso has more thiamin, niacin, Vitamin B6 and folate, however, ricotta cheese contains more Vitamin B12. Both ricotta cheese and miso contain significant amounts of riboflavin and pantothenic acid.
| Ricotta Cheese | Miso | |
|---|---|---|
| Thiamin | 0.013 MG | 0.098 MG |
| Riboflavin | 0.298 MG | 0.233 MG |
| Niacin | 0.137 MG | 0.906 MG |
| Pantothenic acid | 0.461 MG | 0.337 MG |
| Vitamin B6 | 0.097 MG | 0.199 MG |
| Folate | 4 UG | 19 UG |
| Vitamin B12 | 0.85 UG | 0.08 UG |
Minerals
calcium
Both ricotta cheese and miso are high in calcium. Ricotta cheese has 261% more calcium than miso - ricotta cheese has 206mg of calcium per 100 grams and miso has 57mg of calcium.
iron
Miso is a great source of iron and it has 18 times more iron than ricotta cheese - ricotta cheese has 0.13mg of iron per 100 grams and miso has 2.5mg of iron.
potassium
Both ricotta cheese and miso are high in potassium. Ricotta cheese has a little more potassium (4%) than miso by weight - ricotta cheese has 219mg of potassium per 100 grams and miso has 210mg 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, both ricotta cheese and miso contain significant amounts of beta-carotene.
| Ricotta Cheese | Miso | |
|---|---|---|
| beta-carotene | 33 UG | 52 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, miso has more alpha linoleic acid (ALA) than ricotta cheese per 100 grams.
| Ricotta Cheese | Miso | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.405 G |
| DHA | 0.001 G | ~ |
| EPA | 0.004 G | ~ |
| DPA | 0.006 G | ~ |
| Total | 0.054 G | 0.405 G |
omega 6s
Comparing omega-6 fatty acids, miso has more linoleic acid than ricotta cheese per 100 grams.
| Ricotta Cheese | Miso | |
|---|---|---|
| other omega 6 | 0.012 G | ~ |
| linoleic acid | 0.356 G | 2.479 G |
| Total | 0.368 G | 2.479 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 Miso (Miso) .
Ricotta Cheese g
()
|
Daily Values (%) |
Miso g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
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 % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
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 miso contain more calories in 100 grams?Both ricotta cheese and miso are high in calories. Miso has 30% more calories than ricotta cheese - ricotta cheese has 150 calories in 100g and miso has 198 calories.
Does ricotta cheese or miso have more carbohydrates?
By weight, ricotta cheese has 70% fewer carbohydrates than miso - ricotta cheese has 7.3g of carbs for 100g and miso has 25.4g of carbohydrates.
Does ricotta cheese or miso contain more calcium?
Both ricotta cheese and miso are high in calcium. Ricotta cheese has 260% more calcium than miso - ricotta cheese has 206mg of calcium in 100 grams and miso has 57mg of calcium.
Does ricotta cheese or miso contain more potassium?
Both ricotta cheese and miso are high in potassium. Ricotta cheese has a little more potassium ( 0%) than miso by weight - ricotta cheese has 219mg of potassium in 100 grams and miso has 210mg of potassium.