Parmesan Cheese vs. Ricotta Cheese
Nutrition comparison of Parmesan Cheese and Ricotta Cheese
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
parmesan cheese
versus
ricotta cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in parmesan cheese and ricotta cheese:
- Both parmesan cheese and ricotta cheese are high in Vitamin A, calcium, calories and saturated fat.
- Parmesan cheese has more thiamin.
- Parmesan cheese is an excellent source of protein.
- Ricotta cheese is a great source of potassium.
USDA sources for nutritional information: Parmesan Cheese (Cheese, parmesan, hard) and Ricotta Cheese (Cheese, ricotta, whole milk) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both parmesan cheese and ricotta cheese are high in calories. Parmesan cheese has 161% more calories than ricotta cheese - parmesan cheese has 392 calories per 100 grams and ricotta cheese has 150 calories.
For macronutrient ratios, parmesan cheese is heavier in protein, lighter in carbs and similar to ricotta cheese for fat. Parmesan cheese has a macronutrient ratio of 38:3:59 and for ricotta cheese, 20:19:61 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Parmesan Cheese | Ricotta Cheese | |
|---|---|---|
| Protein | 38% | 20% |
| Carbohydrates | 3% | 19% |
| Fat | 59% | 61% |
| Alcohol | ~ | ~ |
carbohydrates
Parmesan cheese and ricotta cheese contain similar amounts of carbs - parmesan cheese has 3.2g of total carbs per 100 grams and ricotta cheese has 7.3g of carbohydrates.
sugar
Parmesan cheese and ricotta cheese contain similar amounts of sugar - parmesan cheese has 0.11g of sugar per 100 grams and ricotta cheese has 0.27g of sugar.
Protein
protein
Parmesan cheese is an excellent source of protein and it has 374% more protein than ricotta cheese - parmesan cheese has 35.8g of protein per 100 grams and ricotta cheese has 7.5g of protein.
Fat
saturated fat
Both parmesan cheese and ricotta cheese are high in saturated fat. Parmesan cheese has 131% more saturated fat than ricotta cheese - parmesan cheese has 14.9g of saturated fat per 100 grams and ricotta cheese has 6.4g of saturated fat.
trans fat
Both ricotta cheese and parmesan cheese are low in trans fat - ricotta cheese has 0.33g of trans fat per 100 grams and parmesan cheese does not contain significant amounts.
cholesterol
Parmesan cheese and ricotta cheese contain similar amounts of cholesterol - parmesan cheese has 68mg of cholesterol per 100 grams and ricotta cheese has 49mg of cholesterol.
Vitamins
Vitamin A
Both parmesan cheese and ricotta cheese are high in Vitamin A. Parmesan cheese has 73% more Vitamin A than ricotta cheese - parmesan cheese has 207ug of Vitamin A per 100 grams and ricotta cheese has 120ug of Vitamin A.
Vitamin D
Parmesan cheese and ricotta cheese contain similar amounts of Vitamin D - parmesan cheese has 19iu of Vitamin D per 100 grams and ricotta cheese has 10iu of Vitamin D.
Vitamin E
Parmesan cheese and ricotta cheese contain similar amounts of Vitamin E - parmesan cheese has 0.22mg of Vitamin E per 100 grams and ricotta cheese has 0.11mg of Vitamin E.
Vitamin K
Parmesan cheese and ricotta cheese contain similar amounts of Vitamin K - parmesan cheese has 1.7ug of Vitamin K per 100 grams and ricotta cheese has 1.1ug of Vitamin K.
The B Vitamins
Parmesan cheese has more thiamin. Both parmesan cheese and ricotta cheese contain significant amounts of riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Parmesan Cheese | Ricotta Cheese | |
|---|---|---|
| Thiamin | 0.039 MG | 0.013 MG |
| Riboflavin | 0.332 MG | 0.298 MG |
| Niacin | 0.271 MG | 0.137 MG |
| Pantothenic acid | 0.453 MG | 0.461 MG |
| Vitamin B6 | 0.091 MG | 0.097 MG |
| Folate | 7 UG | 4 UG |
| Vitamin B12 | 1.2 UG | 0.85 UG |
Minerals
calcium
Both parmesan cheese and ricotta cheese are high in calcium. Parmesan cheese has 475% more calcium than ricotta cheese - parmesan cheese has 1184mg of calcium per 100 grams and ricotta cheese has 206mg of calcium.
iron
Parmesan cheese has 531% more iron than ricotta cheese - parmesan cheese has 0.82mg 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 138% more potassium than parmesan cheese - parmesan cheese has 92mg of potassium per 100 grams and ricotta cheese has 219mg 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 parmesan cheese and ricotta cheese contain significant amounts of beta-carotene.
| Parmesan Cheese | Ricotta Cheese | |
|---|---|---|
| beta-carotene | 66 UG | 33 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, parmesan cheese has more alpha linoleic acid (ALA) than ricotta cheese per 100 grams.
| Parmesan Cheese | Ricotta Cheese | |
|---|---|---|
| alpha linoleic acid | 0.297 G | 0.043 G |
| DHA | ~ | 0.001 G |
| EPA | ~ | 0.004 G |
| DPA | ~ | 0.006 G |
| Total | 0.297 G | 0.054 G |
omega 6s
Comparing omega-6 fatty acids, both parmesan cheese and ricotta cheese contain significant amounts of linoleic acid.
| Parmesan Cheese | Ricotta Cheese | |
|---|---|---|
| linoleic acid | 0.272 G | 0.356 G |
| other omega 6 | ~ | 0.012 G |
| Total | 0.272 G | 0.368 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Parmesan Cheese or Ricotta Cheese .
Note: The specific food items compared are: Parmesan Cheese (Cheese, parmesan, hard) and Ricotta Cheese (Cheese, ricotta, whole milk) .
Parmesan Cheese g
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Daily Values (%) |
Ricotta Cheese g
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5% | Vitamin A | 5% |
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin E | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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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% |
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5% | zinc | 5% |
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| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does parmesan cheese or ricotta cheese contain more calories in 100 grams?Both parmesan cheese and ricotta cheese are high in calories. Parmesan cheese has 160% more calories than ricotta cheese - parmesan cheese has 392 calories in 100g and ricotta cheese has 150 calories.
Is parmesan cheese or ricotta cheese better for protein?
Parmesan cheese is a fantastic source of protein and it has 370% more protein than ricotta cheese - parmesan cheese has 35.8g of protein per 100 grams and ricotta cheese has 7.5g of protein.
Does parmesan cheese or ricotta cheese contain more calcium?
Both parmesan cheese and ricotta cheese are high in calcium. Parmesan cheese has 480% more calcium than ricotta cheese - parmesan cheese has 1184mg of calcium in 100 grams and ricotta cheese has 206mg of calcium.