Ricotta Cheese vs. Raw Pumpkin Seeds
Nutrition comparison of Ricotta Cheese and Raw Pumpkin 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
raw pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in ricotta cheese and raw pumpkin seeds:
- Both ricotta cheese and raw pumpkin seeds are high in calcium, calories, potassium and saturated fat.
- Raw pumpkin seed has more thiamin, niacin and folate, however, ricotta cheese contains more pantothenic acid and Vitamin B12.
- Raw pumpkin seed is an excellent source of dietary fiber, iron and protein.
- Ricotta cheese has more beta-carotene than raw pumpkin seed, however, raw pumpkin seed contains more lutein + zeaxanthin than ricotta cheese.
- Ricotta cheese is a great source of Vitamin A.
USDA sources for nutritional information: Ricotta Cheese (Cheese, ricotta, whole milk) and Raw Pumpkin Seeds (Pumpkin and/or squash seeds, hulled, unroasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both ricotta cheese and raw pumpkin seeds are high in calories. Raw pumpkin seed has 273% more calories than ricotta cheese - ricotta cheese has 150 calories per 100 grams and raw pumpkin seed has 559 calories.
For macronutrient ratios, ricotta cheese is heavier in carbs, lighter in fat and similar to raw pumpkin seeds for protein. Ricotta cheese has a macronutrient ratio of 20:19:61 and for raw pumpkin seeds, 20:7:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Ricotta Cheese | Raw Pumpkin Seeds | |
|---|---|---|
| Protein | 20% | 20% |
| Carbohydrates | 19% | 7% |
| Fat | 61% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Ricotta cheese and raw pumpkin seeds contain similar amounts of carbs - ricotta cheese has 7.3g of total carbs per 100 grams and raw pumpkin seed has 10.7g of carbohydrates.
dietary fiber
Raw pumpkin seed is an excellent source of dietary fiber and it has more dietary fiber than ricotta cheese - raw pumpkin seed has 6g of dietary fiber per 100 grams and ricotta cheese does not contain significant amounts.
sugar
Ricotta cheese and raw pumpkin seeds contain similar amounts of sugar - ricotta cheese has 0.27g of sugar per 100 grams and raw pumpkin seed has 1.4g of sugar.
Protein
protein
Raw pumpkin seed is an excellent source of protein and it has 301% more protein than ricotta cheese - ricotta cheese has 7.5g of protein per 100 grams and raw pumpkin seed has 30.2g of protein.
Fat
saturated fat
Both ricotta cheese and raw pumpkin seeds are high in saturated fat. Raw pumpkin seed has 35% more saturated fat than ricotta cheese - ricotta cheese has 6.4g of saturated fat per 100 grams and raw pumpkin seed has 8.7g of saturated fat.
trans fat
Both ricotta cheese and raw pumpkin seeds are low in trans fat - ricotta cheese has 0.33g of trans fat per 100 grams and raw pumpkin seed does not contain significant amounts.
cholesterol
Raw pumpkin seed has less cholesterol than ricotta cheese - ricotta cheese has 49mg of cholesterol per 100 grams and raw pumpkin seed does not contain significant amounts.
Vitamins
Vitamin C
Raw pumpkin seed has more Vitamin C than ricotta cheese - raw pumpkin seed has 1.9mg 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 raw pumpkin seed - ricotta cheese has 120ug of Vitamin A per 100 grams and raw pumpkin seed has 1ug of Vitamin A.
Vitamin D
Ricotta cheese has more Vitamin D than raw pumpkin seed - ricotta cheese has 10iu of Vitamin D per 100 grams and raw pumpkin seed does not contain significant amounts.
Vitamin E
Raw pumpkin seed has 18 times more Vitamin E than ricotta cheese - ricotta cheese has 0.11mg of Vitamin E per 100 grams and raw pumpkin seed has 2.2mg of Vitamin E.
Vitamin K
Ricotta cheese and raw pumpkin seeds contain similar amounts of Vitamin K - ricotta cheese has 1.1ug of Vitamin K per 100 grams and raw pumpkin seed has 7.3ug of Vitamin K.
The B Vitamins
Raw pumpkin seed has more thiamin, niacin and folate, however, ricotta cheese contains more pantothenic acid and Vitamin B12. Both ricotta cheese and raw pumpkin seeds contain significant amounts of riboflavin and Vitamin B6.
| Ricotta Cheese | Raw Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.013 MG | 0.273 MG |
| Riboflavin | 0.298 MG | 0.153 MG |
| Niacin | 0.137 MG | 4.987 MG |
| Pantothenic acid | 0.461 MG | ~ |
| Vitamin B6 | 0.097 MG | 0.143 MG |
| Folate | 4 UG | 58 UG |
| Vitamin B12 | 0.85 UG | ~ |
Minerals
calcium
Both ricotta cheese and raw pumpkin seeds are high in calcium. Ricotta cheese has 348% more calcium than raw pumpkin seed - ricotta cheese has 206mg of calcium per 100 grams and raw pumpkin seed has 46mg of calcium.
iron
Raw pumpkin seed is an excellent source of iron and it has 66 times more iron than ricotta cheese - ricotta cheese has 0.13mg of iron per 100 grams and raw pumpkin seed has 8.8mg of iron.
potassium
Both ricotta cheese and raw pumpkin seeds are high in potassium. Raw pumpkin seed has 269% more potassium than ricotta cheese - ricotta cheese has 219mg of potassium per 100 grams and raw pumpkin seed has 809mg 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 has more beta-carotene than raw pumpkin seed per 100 grams, however, raw pumpkin seed contains more lutein + zeaxanthin than ricotta cheese per 100 grams.
| Ricotta Cheese | Raw Pumpkin Seeds | |
|---|---|---|
| beta-carotene | 33 UG | 9 UG |
| alpha-carotene | ~ | 1 UG |
| lutein + zeaxanthin | ~ | 74 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raw pumpkin seed has more alpha linoleic acid (ALA) than ricotta cheese per 100 grams.
| Ricotta Cheese | Raw Pumpkin Seeds | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.12 G |
| DHA | 0.001 G | ~ |
| EPA | 0.004 G | ~ |
| DPA | 0.006 G | ~ |
| Total | 0.054 G | 0.12 G |
omega 6s
Comparing omega-6 fatty acids, raw pumpkin seed has more linoleic acid than ricotta cheese per 100 grams.
| Ricotta Cheese | Raw Pumpkin Seeds | |
|---|---|---|
| other omega 6 | 0.014 G | 0.131 G |
| linoleic acid | 0.356 G | 20.71 G |
| Total | 0.37 G | 20.841 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 Raw Pumpkin Seeds (Pumpkin and/or squash seeds, hulled, unroasted) .
Ricotta Cheese g
()
|
Daily Values (%) |
Raw Pumpkin Seeds 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% |
|
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% |
|
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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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% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
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% |
|
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% |
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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% |
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| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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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 ricotta cheese or raw pumpkin seeds contain more calories in 100 grams?Both ricotta cheese and raw pumpkin seeds are high in calories. Raw pumpkin seed has 270% more calories than ricotta cheese - ricotta cheese has 150 calories in 100g and raw pumpkin seed has 559 calories.
Does ricotta cheese or raw pumpkin seeds contain more calcium?
Both ricotta cheese and raw pumpkin seeds are high in calcium. Ricotta cheese has 350% more calcium than raw pumpkin seed - ricotta cheese has 206mg of calcium in 100 grams and raw pumpkin seed has 46mg of calcium.
Does ricotta cheese or raw pumpkin seeds contain more iron?
Raw pumpkin seed is an abundant source of iron and it has 66 times more iron than ricotta cheese - ricotta cheese has 0.13mg of iron in 100 grams and raw pumpkin seed has 8.8mg of iron.
Does ricotta cheese or raw pumpkin seeds contain more potassium?
Both ricotta cheese and raw pumpkin seeds are high in potassium. Raw pumpkin seed has 270% more potassium than ricotta cheese - ricotta cheese has 219mg of potassium in 100 grams and raw pumpkin seed has 809mg of potassium.