Ricotta Cheese vs. Lotus Seeds
Nutrition comparison of Ricotta Cheese and Lotus 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
lotus seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in ricotta cheese and lotus seeds:
- Both lotus seeds and ricotta cheese are high in calcium, calories and potassium.
- Lotus seed has more thiamin, niacin, Vitamin B6 and folate, however, ricotta cheese contains more Vitamin B12.
- Lotus seed is an excellent source of iron and protein.
- Ricotta cheese is a great source of Vitamin A.
USDA sources for nutritional information: Ricotta Cheese (Cheese, ricotta, whole milk) and Lotus Seeds (Seeds, lotus seeds, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both lotus seeds and ricotta cheese are high in calories. Lotus seed has 121% more calories than ricotta cheese - lotus seed has 332 calories per 100 grams and ricotta cheese has 150 calories.
For macronutrient ratios, ricotta cheese is much lighter in carbs, much heavier in fat and similar to lotus seeds for protein. Ricotta cheese has a macronutrient ratio of 20:19:61 and for lotus seeds, 18:77:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Ricotta Cheese | Lotus Seeds | |
|---|---|---|
| Protein | 20% | 18% |
| Carbohydrates | 19% | 77% |
| Fat | 61% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Lotus seed is high in carbohydrates and ricotta cheese has 89% less carbohydrates than lotus seed - lotus seed has 64.5g of total carbs per 100 grams and ricotta cheese has 7.3g of carbohydrates.
sugar
Ricotta cheese and lotus seeds contain similar amounts of sugar - ricotta cheese has 0.27g of sugar per 100 grams and lotus seed does not contain significant amounts.
Protein
protein
Lotus seed is an excellent source of protein and it has 104% more protein than ricotta cheese - lotus seed has 15.4g of protein per 100 grams and ricotta cheese has 7.5g of protein.
Fat
saturated fat
Ricotta cheese is high in saturated fat and lotus seed has 95% less saturated fat than ricotta cheese - lotus seed has 0.33g of saturated fat per 100 grams and ricotta cheese has 6.4g of saturated fat.
trans fat
Both ricotta cheese and lotus seeds are low in trans fat - ricotta cheese has 0.33g of trans fat per 100 grams and lotus seed does not contain significant amounts.
cholesterol
Lotus seed has less cholesterol than ricotta cheese - ricotta cheese has 49mg of cholesterol per 100 grams and lotus seed does not contain significant amounts.
Vitamins
Vitamin A
Ricotta cheese is a great source of Vitamin A and it has 39 times more Vitamin A than lotus seed - lotus seed has 3ug of Vitamin A per 100 grams and ricotta cheese has 120ug of Vitamin A.
Vitamin D
Ricotta cheese has more Vitamin D than lotus seed - ricotta cheese has 10iu of Vitamin D per 100 grams and lotus seed does not contain significant amounts.
Vitamin E
Ricotta cheese and lotus seeds contain similar amounts of Vitamin E - ricotta cheese has 0.11mg of Vitamin E per 100 grams and lotus seed does not contain significant amounts.
Vitamin K
Ricotta cheese and lotus seeds contain similar amounts of Vitamin K - ricotta cheese has 1.1ug of Vitamin K per 100 grams and lotus seed does not contain significant amounts.
The B Vitamins
Lotus seed has more thiamin, niacin, Vitamin B6 and folate, however, ricotta cheese contains more Vitamin B12. Both ricotta cheese and lotus seeds contain significant amounts of riboflavin and pantothenic acid.
| Ricotta Cheese | Lotus Seeds | |
|---|---|---|
| Thiamin | 0.013 MG | 0.64 MG |
| Riboflavin | 0.298 MG | 0.15 MG |
| Niacin | 0.137 MG | 1.6 MG |
| Pantothenic acid | 0.461 MG | 0.851 MG |
| Vitamin B6 | 0.097 MG | 0.629 MG |
| Folate | 4 UG | 104 UG |
| Vitamin B12 | 0.85 UG | ~ |
Minerals
calcium
Both lotus seeds and ricotta cheese are high in calcium. Ricotta cheese has 26% more calcium than lotus seed - lotus seed has 163mg of calcium per 100 grams and ricotta cheese has 206mg of calcium.
iron
Lotus seed is an excellent source of iron and it has 26 times more iron than ricotta cheese - lotus seed has 3.5mg of iron per 100 grams and ricotta cheese has 0.13mg of iron.
potassium
Both lotus seeds and ricotta cheese are high in potassium. Lotus seed has 525% more potassium than ricotta cheese - lotus seed has 1368mg of potassium per 100 grams and ricotta cheese has 219mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, lotus seed has more alpha linoleic acid (ALA) than ricotta cheese per 100 grams.
| Ricotta Cheese | Lotus Seeds | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.102 G |
| DHA | 0.001 G | ~ |
| EPA | 0.004 G | ~ |
| DPA | 0.006 G | ~ |
| Total | 0.054 G | 0.102 G |
omega 6s
Comparing omega-6 fatty acids, lotus seed has more linoleic acid than ricotta cheese per 100 grams.
| Ricotta Cheese | Lotus Seeds | |
|---|---|---|
| other omega 6 | 0.012 G | ~ |
| linoleic acid | 0.356 G | 1.064 G |
| Total | 0.368 G | 1.064 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 Lotus Seeds (Seeds, lotus seeds, dried) .
Ricotta Cheese g
()
|
Daily Values (%) |
Lotus Seeds 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 lotus seeds or ricotta cheese contain more calories in 100 grams?Both lotus seeds and ricotta cheese are high in calories. Lotus seed has 120% more calories than ricotta cheese - lotus seed has 332 calories in 100g and ricotta cheese has 150 calories.
Does lotus seeds or ricotta cheese have more carbohydrates?
By weight, lotus seed is high in carbohydrates and ricotta cheese has 90% fewer carbohydrates than lotus seed - lotus seed has 64.5g of carbs for 100g and ricotta cheese has 7.3g of carbohydrates.
Does lotus seeds or ricotta cheese contain more calcium?
Both lotus seeds and ricotta cheese are high in calcium. Ricotta cheese has 30% more calcium than lotus seed - lotus seed has 163mg of calcium in 100 grams and ricotta cheese has 206mg of calcium.
Does lotus seeds or ricotta cheese contain more iron?
Lotus seed is an abundant source of iron and it has 26 times more iron than ricotta cheese - lotus seed has 3.5mg of iron in 100 grams and ricotta cheese has 0.13mg of iron.
Does lotus seeds or ricotta cheese contain more potassium?
Both lotus seeds and ricotta cheese are high in potassium. Lotus seed has 530% more potassium than ricotta cheese - lotus seed has 1368mg of potassium in 100 grams and ricotta cheese has 219mg of potassium.