Ricotta Cheese vs. Pistachio
Nutrition comparison of Ricotta Cheese and Pistachio
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
ricotta cheese
versus
pistachio
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in ricotta cheese and pistachio:
- Both pistachio and ricotta cheese are high in calcium, calories, potassium and saturated fat.
- Pistachio has more thiamin, niacin, Vitamin B6 and folate, however, ricotta cheese contains more Vitamin B12.
- Pistachio is an excellent source of dietary fiber, iron and protein.
- Ricotta cheese has 27.6 times less sugar than pistachio.
- Ricotta cheese has signficantly less carbohydrates than pistachio.
- Ricotta cheese is a great source of Vitamin A.
USDA sources for nutritional information: Ricotta Cheese (Cheese, ricotta, whole milk) and Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pistachio and ricotta cheese are high in calories. Pistachio has 281% more calories than ricotta cheese - pistachio has 572 calories per 100 grams and ricotta cheese has 150 calories.
For macronutrient ratios, ricotta cheese is heavier in protein, lighter in fat and similar to pistachio for carbs. Ricotta cheese has a macronutrient ratio of 20:19:61 and for pistachio, 14:19:68 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Ricotta Cheese | Pistachio | |
|---|---|---|
| Protein | 20% | 14% |
| Carbohydrates | 19% | 19% |
| Fat | 61% | 68% |
| Alcohol | ~ | ~ |
carbohydrates
Ricotta cheese has signficantly less carbohydrates than pistachio - pistachio has 28.3g of total carbs per 100 grams and ricotta cheese has 7.3g of carbohydrates.
dietary fiber
Pistachio is an excellent source of dietary fiber and it has more dietary fiber than ricotta cheese - pistachio has 10.3g of dietary fiber per 100 grams and ricotta cheese does not contain significant amounts.
sugar
Ricotta cheese has 27.6 times less sugar than pistachio - pistachio has 7.7g of sugar per 100 grams and ricotta cheese has 0.27g of sugar.
Protein
protein
Pistachio is an excellent source of protein and it has 179% more protein than ricotta cheese - pistachio has 21.1g of protein per 100 grams and ricotta cheese has 7.5g of protein.
Fat
saturated fat
Both pistachio and ricotta cheese are high in saturated fat. Pistachio is very similar to pistachio for saturated fat - pistachio has 5.6g of saturated fat per 100 grams and ricotta cheese has 6.4g of saturated fat.
trans fat
Both ricotta cheese and pistachio are low in trans fat - ricotta cheese has 0.33g of trans fat per 100 grams and pistachio does not contain significant amounts.
cholesterol
Pistachio has less cholesterol than ricotta cheese - ricotta cheese has 49mg of cholesterol per 100 grams and pistachio does not contain significant amounts.
Vitamins
Vitamin C
Pistachio has more Vitamin C than ricotta cheese - pistachio has 3mg 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 823% more Vitamin A than pistachio - pistachio has 13ug of Vitamin A per 100 grams and ricotta cheese has 120ug of Vitamin A.
Vitamin D
Ricotta cheese has more Vitamin D than pistachio - ricotta cheese has 10iu of Vitamin D per 100 grams and pistachio does not contain significant amounts.
Vitamin E
Pistachio has 18 times more Vitamin E than ricotta cheese - pistachio has 2.2mg of Vitamin E per 100 grams and ricotta cheese has 0.11mg of Vitamin E.
Vitamin K
Pistachio and ricotta cheese contain similar amounts of Vitamin K - pistachio has 13.2ug of Vitamin K per 100 grams and ricotta cheese has 1.1ug of Vitamin K.
The B Vitamins
Pistachio has more thiamin, niacin, Vitamin B6 and folate, however, ricotta cheese contains more Vitamin B12. Both ricotta cheese and pistachio contain significant amounts of riboflavin and pantothenic acid.
| Ricotta Cheese | Pistachio | |
|---|---|---|
| Thiamin | 0.013 MG | 0.695 MG |
| Riboflavin | 0.298 MG | 0.234 MG |
| Niacin | 0.137 MG | 1.373 MG |
| Pantothenic acid | 0.461 MG | 0.513 MG |
| Vitamin B6 | 0.097 MG | 1.122 MG |
| Folate | 4 UG | 51 UG |
| Vitamin B12 | 0.85 UG | ~ |
Minerals
calcium
Both pistachio and ricotta cheese are high in calcium. Ricotta cheese has 93% more calcium than pistachio - pistachio has 107mg of calcium per 100 grams and ricotta cheese has 206mg of calcium.
iron
Pistachio is an excellent source of iron and it has 30 times more iron than ricotta cheese - pistachio has 4mg of iron per 100 grams and ricotta cheese has 0.13mg of iron.
potassium
Both pistachio and ricotta cheese are high in potassium. Pistachio has 360% more potassium than ricotta cheese - pistachio has 1007mg 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,
| Ricotta Cheese | Pistachio | |
|---|---|---|
| beta-carotene | 33 UG | 159 UG |
| lutein + zeaxanthin | ~ | 1160 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pistachio has more alpha linoleic acid (ALA) than ricotta cheese per 100 grams.
| Ricotta Cheese | Pistachio | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.212 G |
| DHA | 0.001 G | ~ |
| EPA | 0.004 G | ~ |
| DPA | 0.006 G | ~ |
| Total | 0.054 G | 0.212 G |
omega 6s
Comparing omega-6 fatty acids, pistachio has more linoleic acid than ricotta cheese per 100 grams.
| Ricotta Cheese | Pistachio | |
|---|---|---|
| other omega 6 | 0.014 G | 0.005 G |
| linoleic acid | 0.356 G | 13.125 G |
| Total | 0.37 G | 13.13 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 Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) .
Ricotta Cheese g
()
|
Daily Values (%) |
Pistachio g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
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 % |
|
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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
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% |
|
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% |
|
UG % | |
| MG % |
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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 pistachio or ricotta cheese contain more calories in 100 grams?Both pistachio and ricotta cheese are high in calories. Pistachio has 280% more calories than ricotta cheese - pistachio has 572 calories in 100g and ricotta cheese has 150 calories.
Does pistachio or ricotta cheese contain more calcium?
Both pistachio and ricotta cheese are high in calcium. Ricotta cheese has 90% more calcium than pistachio - pistachio has 107mg of calcium in 100 grams and ricotta cheese has 206mg of calcium.
Does pistachio or ricotta cheese contain more iron?
Pistachio is an abundant source of iron and it has 30 times more iron than ricotta cheese - pistachio has 4mg of iron in 100 grams and ricotta cheese has 0.13mg of iron.
Does pistachio or ricotta cheese contain more potassium?
Both pistachio and ricotta cheese are high in potassium. Pistachio has 360% more potassium than ricotta cheese - pistachio has 1007mg of potassium in 100 grams and ricotta cheese has 219mg of potassium.