Soy Milk vs. Ricotta Cheese
Nutrition comparison of Soy Milk and Ricotta Cheese
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy milk
versus
ricotta cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy milk and ricotta cheese:
- Both ricotta cheese and soy milk are high in calcium.
- Ricotta cheese is a great source of Vitamin A and potassium.
- Soy milk has more thiamin and niacin, however, ricotta cheese contains more pantothenic acid and Vitamin B6.
USDA sources for nutritional information: Soy Milk (Soy milk, fortified) and Ricotta Cheese (Cheese, ricotta, whole milk) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Ricotta cheese is high in calories and soy milk has 71% less calories than ricotta cheese - ricotta cheese has 150 calories per 100 grams and soy milk has 43 calories.
For macronutrient ratios, soy milk is heavier in protein, much heavier in carbs and much lighter in fat compared to ricotta cheese per calorie. Soy milk has a macronutrient ratio of 24:46:31 and for ricotta cheese, 20:19:61 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Milk | Ricotta Cheese | |
|---|---|---|
| Protein | 24% | 20% |
| Carbohydrates | 46% | 19% |
| Fat | 31% | 61% |
| Alcohol | ~ | ~ |
carbohydrates
Ricotta cheese and soy milk contain similar amounts of carbs - ricotta cheese has 7.3g of total carbs per 100 grams and soy milk has 4.9g of carbohydrates.
dietary fiber
Soy milk has more dietary fiber than ricotta cheese - soy milk has 0.2g of dietary fiber per 100 grams and ricotta cheese does not contain significant amounts.
sugar
Ricotta cheese and soy milk contain similar amounts of sugar - ricotta cheese has 0.27g of sugar per 100 grams and soy milk has 3.7g of sugar.
Protein
protein
Ricotta cheese has 190% more protein than soy milk - ricotta cheese has 7.5g of protein per 100 grams and soy milk has 2.6g of protein.
Fat
saturated fat
Ricotta cheese is high in saturated fat and soy milk has 97% less saturated fat than ricotta cheese - ricotta cheese has 6.4g of saturated fat per 100 grams and soy milk has 0.21g of saturated fat.
trans fat
Both ricotta cheese and soy milk are low in trans fat - ricotta cheese has 0.33g of trans fat per 100 grams and soy milk does not contain significant amounts.
cholesterol
Soy milk has less cholesterol than ricotta cheese - ricotta cheese has 49mg of cholesterol per 100 grams and soy milk does not contain significant amounts.
Vitamins
Vitamin A
Ricotta cheese is a great source of Vitamin A and it has 118% more Vitamin A than soy milk - ricotta cheese has 120ug of Vitamin A per 100 grams and soy milk has 55ug of Vitamin A.
Vitamin D
Ricotta cheese has more Vitamin D than soy milk - ricotta cheese has 10iu of Vitamin D per 100 grams and soy milk does not contain significant amounts.
Vitamin E
Ricotta cheese and soy milk contain similar amounts of Vitamin E - ricotta cheese has 0.11mg of Vitamin E per 100 grams and soy milk has 0.11mg of Vitamin E.
Vitamin K
Ricotta cheese and soy milk contain similar amounts of Vitamin K - ricotta cheese has 1.1ug of Vitamin K per 100 grams and soy milk has 3ug of Vitamin K.
The B Vitamins
Soy milk has more thiamin and niacin, however, ricotta cheese contains more pantothenic acid and Vitamin B6. Both soy milk and ricotta cheese contain significant amounts of riboflavin, folate and Vitamin B12.
| Soy Milk | Ricotta Cheese | |
|---|---|---|
| Thiamin | 0.029 MG | 0.013 MG |
| Riboflavin | 0.184 MG | 0.298 MG |
| Niacin | 0.425 MG | 0.137 MG |
| Pantothenic acid | ~ | 0.461 MG |
| Vitamin B6 | 0.031 MG | 0.097 MG |
| Folate | 9 UG | 4 UG |
| Vitamin B12 | 0.85 UG | 0.85 UG |
Minerals
calcium
Both ricotta cheese and soy milk are high in calcium. Ricotta cheese has 67% more calcium than soy milk - ricotta cheese has 206mg of calcium per 100 grams and soy milk has 123mg of calcium.
iron
Ricotta cheese and soy milk contain similar amounts of iron - ricotta cheese has 0.13mg of iron per 100 grams and soy milk has 0.42mg of iron.
potassium
Ricotta cheese is a great source of potassium and it has 80% more potassium than soy milk - ricotta cheese has 219mg of potassium per 100 grams and soy milk has 122mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both soy milk and ricotta cheese contain significant amounts of alpha linoleic acid (ALA).
| Soy Milk | Ricotta Cheese | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.043 G |
| DHA | ~ | 0.001 G |
| EPA | ~ | 0.004 G |
| DPA | ~ | 0.006 G |
| Total | 0.075 G | 0.054 G |
omega 6s
Comparing omega-6 fatty acids, both soy milk and ricotta cheese contain significant amounts of linoleic acid.
| Soy Milk | Ricotta Cheese | |
|---|---|---|
| linoleic acid | 0.584 G | 0.356 G |
| other omega 6 | ~ | 0.012 G |
| Total | 0.584 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: Soy Milk (Soy milk, fortified) and Ricotta Cheese (Cheese, ricotta, whole milk) .
Soy Milk 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 % |
|
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 ricotta cheese or soy milk contain more calories in 100 grams?Ricotta cheese is high in calories and soy milk has 70% less calories than ricotta cheese - ricotta cheese has 150 calories in 100g and soy milk has 43 calories.
Does ricotta cheese or soy milk have more carbohydrates?
By weight, ricotta cheese and soy milk contain similar amounts of carbs - ricotta cheese has 7.3g of carbs for 100g and soy milk has 4.9g of carbohydrates.
Does ricotta cheese or soy milk contain more calcium?
Both ricotta cheese and soy milk are high in calcium. Ricotta cheese has 70% more calcium than soy milk - ricotta cheese has 206mg of calcium in 100 grams and soy milk has 123mg of calcium.