Ricotta Cheese vs. White Beans
Nutrition comparison of Ricotta Cheese and White Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
ricotta cheese
versus
white beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in ricotta cheese and white beans:
- Both ricotta cheese and white beans are high in calcium, calories and potassium.
- Ricotta cheese has 66% less carbohydrates than white bean.
- Ricotta cheese is a great source of Vitamin A.
- White bean has more thiamin and folate, however, ricotta cheese contains more riboflavin, pantothenic acid and Vitamin B12.
- White bean is a great source of iron.
- White bean is an excellent source of dietary fiber.
USDA sources for nutritional information: Ricotta Cheese (Cheese, ricotta, whole milk) and White Beans (Beans, white, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both ricotta cheese and white beans are high in calories. Ricotta cheese has 32% more calories than white bean - ricotta cheese has 150 calories per 100 grams and white bean has 114 calories.
For macronutrient ratios, ricotta cheese is lighter in protein, much lighter in carbs and much heavier in fat compared to white beans per calorie. Ricotta cheese has a macronutrient ratio of 20:19:61 and for white beans, 25:73:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Ricotta Cheese | White Beans | |
|---|---|---|
| Protein | 20% | 25% |
| Carbohydrates | 19% | 73% |
| Fat | 61% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Ricotta cheese has 66% less carbohydrates than white bean - ricotta cheese has 7.3g of total carbs per 100 grams and white bean has 21.2g of carbohydrates.
dietary fiber
White bean is an excellent source of dietary fiber and it has more dietary fiber than ricotta cheese - white bean has 4.8g of dietary fiber per 100 grams and ricotta cheese does not contain significant amounts.
sugar
Ricotta cheese and white beans contain similar amounts of sugar - ricotta cheese has 0.27g of sugar per 100 grams and white bean has 0.29g of sugar.
Protein
protein
Ricotta cheese and white beans contain similar amounts of protein - ricotta cheese has 7.5g of protein per 100 grams and white bean has 7.3g of protein.
Fat
saturated fat
Ricotta cheese is high in saturated fat and white bean has 99% less saturated fat than ricotta cheese - ricotta cheese has 6.4g of saturated fat per 100 grams and white bean has 0.07g of saturated fat.
trans fat
Both ricotta cheese and white beans are low in trans fat - ricotta cheese has 0.33g of trans fat per 100 grams and white bean does not contain significant amounts.
cholesterol
White bean has less cholesterol than ricotta cheese - ricotta cheese has 49mg of cholesterol per 100 grams and white bean does not contain significant amounts.
Vitamins
Vitamin A
Ricotta cheese is a great source of Vitamin A and it has more Vitamin A than white bean - ricotta cheese has 120ug of Vitamin A per 100 grams and white bean does not contain significant amounts.
Vitamin D
Ricotta cheese has more Vitamin D than white bean - ricotta cheese has 10iu of Vitamin D per 100 grams and white bean does not contain significant amounts.
Vitamin E
Ricotta cheese and white beans contain similar amounts of Vitamin E - ricotta cheese has 0.11mg of Vitamin E per 100 grams and white bean has 0.79mg of Vitamin E.
Vitamin K
Ricotta cheese and white beans contain similar amounts of Vitamin K - ricotta cheese has 1.1ug of Vitamin K per 100 grams and white bean has 2.9ug of Vitamin K.
The B Vitamins
White bean has more thiamin and folate, however, ricotta cheese contains more riboflavin, pantothenic acid and Vitamin B12. Both ricotta cheese and white beans contain significant amounts of niacin and Vitamin B6.
| Ricotta Cheese | White Beans | |
|---|---|---|
| Thiamin | 0.013 MG | 0.096 MG |
| Riboflavin | 0.298 MG | 0.037 MG |
| Niacin | 0.137 MG | 0.113 MG |
| Pantothenic acid | 0.461 MG | 0.185 MG |
| Vitamin B6 | 0.097 MG | 0.075 MG |
| Folate | 4 UG | 65 UG |
| Vitamin B12 | 0.85 UG | ~ |
Minerals
calcium
Both ricotta cheese and white beans are high in calcium. Ricotta cheese has 182% more calcium than white bean - ricotta cheese has 206mg of calcium per 100 grams and white bean has 73mg of calcium.
iron
White bean is a great source of iron and it has 22 times more iron than ricotta cheese - ricotta cheese has 0.13mg of iron per 100 grams and white bean has 3mg of iron.
potassium
Both ricotta cheese and white beans are high in potassium. White bean has 107% more potassium than ricotta cheese - ricotta cheese has 219mg of potassium per 100 grams and white bean has 454mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both ricotta cheese and white beans contain significant amounts of alpha linoleic acid (ALA).
| Ricotta Cheese | White Beans | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.056 G |
| DHA | 0.001 G | ~ |
| EPA | 0.004 G | ~ |
| DPA | 0.006 G | ~ |
| Total | 0.054 G | 0.056 G |
omega 6s
Comparing omega-6 fatty acids, ricotta cheese has more linoleic acid than white bean per 100 grams.
| Ricotta Cheese | White Beans | |
|---|---|---|
| other omega 6 | 0.012 G | ~ |
| linoleic acid | 0.356 G | 0.067 G |
| Total | 0.368 G | 0.067 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 White Beans (Beans, white, mature seeds, canned) .
Ricotta Cheese g
()
|
Daily Values (%) |
White Beans 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 % |
|
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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
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 % |
|
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 ricotta cheese or white beans contain more calories in 100 grams?Both ricotta cheese and white beans are high in calories. Ricotta cheese has 30% more calories than white bean - ricotta cheese has 150 calories in 100g and white bean has 114 calories.
Does ricotta cheese or white beans have more carbohydrates?
By weight, ricotta cheese has 70% fewer carbohydrates than white bean - ricotta cheese has 7.3g of carbs for 100g and white bean has 21.2g of carbohydrates.
Does ricotta cheese or white beans contain more calcium?
Both ricotta cheese and white beans are high in calcium. Ricotta cheese has 180% more calcium than white bean - ricotta cheese has 206mg of calcium in 100 grams and white bean has 73mg of calcium.
Does ricotta cheese or white beans contain more potassium?
Both ricotta cheese and white beans are high in potassium. White bean has 110% more potassium than ricotta cheese - ricotta cheese has 219mg of potassium in 100 grams and white bean has 454mg of potassium.