Flour vs. Ricotta Cheese
Nutrition comparison of Flour and Ricotta Cheese
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
flour
versus
ricotta cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in flour and ricotta cheese:
- Both flour and ricotta cheese are high in calories.
- Flour has more thiamin, niacin and folate, however, ricotta cheese contains more riboflavin, Vitamin B6 and Vitamin B12.
- Flour is a great source of dietary fiber and protein.
- Ricotta cheese is a great source of Vitamin A and potassium.
- Ricotta cheese is an excellent source of calcium.
USDA sources for nutritional information: Flour (Wheat flour, white, all-purpose, unenriched) and Ricotta Cheese (Cheese, ricotta, whole milk) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both flour and ricotta cheese are high in calories. Flour has 143% more calories than ricotta cheese - flour has 364 calories per 100 grams and ricotta cheese has 150 calories.
For macronutrient ratios, flour is lighter in protein, much heavier in carbs and much lighter in fat compared to ricotta cheese per calorie. Flour has a macronutrient ratio of 12:86:2 and for ricotta cheese, 20:19:61 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Flour | Ricotta Cheese | |
|---|---|---|
| Protein | 12% | 20% |
| Carbohydrates | 86% | 19% |
| Fat | 2% | 61% |
| Alcohol | ~ | ~ |
carbohydrates
Flour is high in carbohydrates and ricotta cheese has 90% less carbohydrates than flour - flour has 76.3g of total carbs per 100 grams and ricotta cheese has 7.3g of carbohydrates.
dietary fiber
Flour is a great source of dietary fiber and it has more dietary fiber than ricotta cheese - flour has 2.7g of dietary fiber per 100 grams and ricotta cheese does not contain significant amounts.
sugar
Flour and ricotta cheese contain similar amounts of sugar - flour has 0.27g of sugar per 100 grams and ricotta cheese has 0.27g of sugar.
Protein
protein
Flour is a great source of protein and it has 37% more protein than ricotta cheese - flour has 10.3g of protein per 100 grams and ricotta cheese has 7.5g of protein.
Fat
saturated fat
Ricotta cheese is high in saturated fat and flour has 98% less saturated fat than ricotta cheese - flour has 0.16g of saturated fat per 100 grams and ricotta cheese has 6.4g of saturated fat.
trans fat
Both ricotta cheese and flour are low in trans fat - ricotta cheese has 0.33g of trans fat per 100 grams and flour does not contain significant amounts.
cholesterol
Flour has less cholesterol than ricotta cheese - ricotta cheese has 49mg of cholesterol per 100 grams and flour does not contain significant amounts.
Vitamins
Vitamin A
Ricotta cheese is a great source of Vitamin A and it has more Vitamin A than flour - ricotta cheese has 120ug of Vitamin A per 100 grams and flour does not contain significant amounts.
Vitamin D
Ricotta cheese has more Vitamin D than flour - ricotta cheese has 10iu of Vitamin D per 100 grams and flour does not contain significant amounts.
Vitamin E
Flour and ricotta cheese contain similar amounts of Vitamin E - flour has 0.06mg of Vitamin E per 100 grams and ricotta cheese has 0.11mg of Vitamin E.
Vitamin K
Flour and ricotta cheese contain similar amounts of Vitamin K - flour has 0.3ug of Vitamin K per 100 grams and ricotta cheese has 1.1ug of Vitamin K.
The B Vitamins
Flour has more thiamin, niacin and folate, however, ricotta cheese contains more riboflavin, Vitamin B6 and Vitamin B12. Both flour and ricotta cheese contain significant amounts of pantothenic acid.
| Flour | Ricotta Cheese | |
|---|---|---|
| Thiamin | 0.12 MG | 0.013 MG |
| Riboflavin | 0.04 MG | 0.298 MG |
| Niacin | 1.25 MG | 0.137 MG |
| Pantothenic acid | 0.438 MG | 0.461 MG |
| Vitamin B6 | 0.044 MG | 0.097 MG |
| Folate | 26 UG | 4 UG |
| Vitamin B12 | ~ | 0.85 UG |
Minerals
calcium
Ricotta cheese is an excellent source of calcium and it has 12 times more calcium than flour - flour has 15mg of calcium per 100 grams and ricotta cheese has 206mg of calcium.
iron
Flour has 800% more iron than ricotta cheese - flour has 1.2mg of iron per 100 grams and ricotta cheese has 0.13mg of iron.
potassium
Ricotta cheese is a great source of potassium and it has 105% more potassium than flour - flour has 107mg of potassium per 100 grams and ricotta cheese has 219mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both flour and ricotta cheese contain significant amounts of alpha linoleic acid (ALA).
| Flour | Ricotta Cheese | |
|---|---|---|
| alpha linoleic acid | 0.022 G | 0.043 G |
| DHA | ~ | 0.001 G |
| EPA | ~ | 0.004 G |
| DPA | ~ | 0.006 G |
| Total | 0.022 G | 0.054 G |
omega 6s
Comparing omega-6 fatty acids, both flour and ricotta cheese contain significant amounts of linoleic acid.
| Flour | Ricotta Cheese | |
|---|---|---|
| linoleic acid | 0.391 G | 0.356 G |
| other omega 6 | ~ | 0.012 G |
| Total | 0.391 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: Flour (Wheat flour, white, all-purpose, unenriched) and Ricotta Cheese (Cheese, ricotta, whole milk) .
Flour g
()
|
Daily Values (%) |
Ricotta Cheese 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 % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
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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 flour or ricotta cheese contain more calories in 100 grams?Both flour and ricotta cheese are high in calories. Flour has 140% more calories than ricotta cheese - flour has 364 calories in 100g and ricotta cheese has 150 calories.
Does flour or ricotta cheese have more carbohydrates?
By weight, flour is high in carbohydrates and ricotta cheese has 90% fewer carbohydrates than flour - flour has 76.3g of carbs for 100g and ricotta cheese has 7.3g of carbohydrates.
Does flour or ricotta cheese contain more calcium?
Ricotta cheese is a rich source of calcium and it has 12 times more calcium than flour - flour has 15mg of calcium in 100 grams and ricotta cheese has 206mg of calcium.