Oats vs. Ricotta Cheese
Nutrition comparison of Oats and Ricotta Cheese
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
ricotta cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and ricotta cheese:
- Both oats and ricotta cheese are high in calcium, calories and potassium.
- Oat has more thiamin, niacin, pantothenic acid and folate, however, ricotta cheese contains more riboflavin and Vitamin B12.
- Oat is an excellent source of dietary fiber, iron and protein.
- Ricotta cheese is a great source of Vitamin A.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Ricotta Cheese (Cheese, ricotta, whole milk) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both oats and ricotta cheese are high in calories. Oat has 159% more calories than ricotta cheese - oat has 389 calories per 100 grams and ricotta cheese has 150 calories.
For macronutrient ratios, oats is much heavier in carbs, much lighter in fat and similar to ricotta cheese for protein. Oats has a macronutrient ratio of 17:67:16 and for ricotta cheese, 20:19:61 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Ricotta Cheese | |
|---|---|---|
| Protein | 17% | 20% |
| Carbohydrates | 67% | 19% |
| Fat | 16% | 61% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and ricotta cheese has 89% less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and ricotta cheese has 7.3g of carbohydrates.
dietary fiber
Oat is an excellent source of dietary fiber and it has more dietary fiber than ricotta cheese - oat has 10.6g of dietary fiber per 100 grams and ricotta cheese does not contain significant amounts.
sugar
Ricotta cheese and oats contain similar amounts of sugar - ricotta cheese has 0.27g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Oat is an excellent source of protein and it has 124% more protein than ricotta cheese - oat has 16.9g of protein per 100 grams and ricotta cheese has 7.5g of protein.
Fat
saturated fat
Ricotta cheese is high in saturated fat and oat has 81% less saturated fat than ricotta cheese - oat has 1.2g of saturated fat per 100 grams and ricotta cheese has 6.4g of saturated fat.
trans fat
Both ricotta cheese and oats are low in trans fat - ricotta cheese has 0.33g of trans fat per 100 grams and oat does not contain significant amounts.
cholesterol
Oat has less cholesterol than ricotta cheese - ricotta cheese has 49mg of cholesterol per 100 grams and oat does not contain significant amounts.
Vitamins
Vitamin A
Ricotta cheese is a great source of Vitamin A and it has more Vitamin A than oat - ricotta cheese has 120ug of Vitamin A per 100 grams and oat does not contain significant amounts.
Vitamin D
Ricotta cheese has more Vitamin D than oat - ricotta cheese has 10iu of Vitamin D per 100 grams and oat does not contain significant amounts.
Vitamin E
Ricotta cheese and oats contain similar amounts of Vitamin E - ricotta cheese has 0.11mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Vitamin K
Ricotta cheese and oats contain similar amounts of Vitamin K - ricotta cheese has 1.1ug of Vitamin K per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin, niacin, pantothenic acid and folate, however, ricotta cheese contains more riboflavin and Vitamin B12. Both oats and ricotta cheese contain significant amounts of Vitamin B6.
| Oats | Ricotta Cheese | |
|---|---|---|
| Thiamin | 0.763 MG | 0.013 MG |
| Riboflavin | 0.139 MG | 0.298 MG |
| Niacin | 0.961 MG | 0.137 MG |
| Pantothenic acid | 1.349 MG | 0.461 MG |
| Vitamin B6 | 0.119 MG | 0.097 MG |
| Folate | 56 UG | 4 UG |
| Vitamin B12 | ~ | 0.85 UG |
Minerals
calcium
Both oats and ricotta cheese are high in calcium. Ricotta cheese has 281% more calcium than oat - oat has 54mg of calcium per 100 grams and ricotta cheese has 206mg of calcium.
iron
Oat is an excellent source of iron and it has 35 times more iron than ricotta cheese - oat has 4.7mg of iron per 100 grams and ricotta cheese has 0.13mg of iron.
potassium
Both oats and ricotta cheese are high in potassium. Oat has 96% more potassium than ricotta cheese - oat has 429mg of potassium per 100 grams and ricotta cheese has 219mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, oat has more alpha linoleic acid (ALA) than ricotta cheese per 100 grams.
| Oats | Ricotta Cheese | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.043 G |
| DHA | ~ | 0.001 G |
| EPA | ~ | 0.004 G |
| DPA | ~ | 0.006 G |
| Total | 0.111 G | 0.054 G |
omega 6s
Comparing omega-6 fatty acids, oat has more linoleic acid than ricotta cheese per 100 grams.
| Oats | Ricotta Cheese | |
|---|---|---|
| linoleic acid | 2.424 G | 0.356 G |
| other omega 6 | ~ | 0.012 G |
| Total | 2.424 G | 0.368 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: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Ricotta Cheese (Cheese, ricotta, whole milk) .
Oats g
()
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Daily Values (%) |
Ricotta Cheese g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
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G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
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5% | choline | 5% |
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MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
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5% | chromium | 5% |
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UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
|
UG % | |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does oats or ricotta cheese contain more calories in 100 grams?Both oats and ricotta cheese are high in calories. Oat has 160% more calories than ricotta cheese - oat has 389 calories in 100g and ricotta cheese has 150 calories.
Does oats or ricotta cheese have more carbohydrates?
By weight, oat is high in carbohydrates and ricotta cheese has 90% fewer carbohydrates than oat - oat has 66.3g of carbs for 100g and ricotta cheese has 7.3g of carbohydrates.
Does oats or ricotta cheese contain more calcium?
Both oats and ricotta cheese are high in calcium. Ricotta cheese has 280% more calcium than oat - oat has 54mg of calcium in 100 grams and ricotta cheese has 206mg of calcium.
Does oats or ricotta cheese contain more iron?
Oat is an abundant source of iron and it has 35 times more iron than ricotta cheese - oat has 4.7mg of iron in 100 grams and ricotta cheese has 0.13mg of iron.
Does oats or ricotta cheese contain more potassium?
Both oats and ricotta cheese are high in potassium. Oat has 100% more potassium than ricotta cheese - oat has 429mg of potassium in 100 grams and ricotta cheese has 219mg of potassium.