Ricotta Cheese vs. Yogurt
Nutrition comparison of Ricotta Cheese and Yogurt
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
ricotta cheese
versus
yogurt
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in ricotta cheese and yogurt:
- Both ricotta cheese and yogurt are high in calcium.
- Ricotta cheese has 16.2 times less sugar than yogurt.
- Ricotta cheese is a great source of Vitamin A and potassium.
- Yogurt has 73% less cholesterol than ricotta cheese.
- Yogurt has more thiamin, however, ricotta cheese contains more riboflavin, Vitamin B6 and Vitamin B12.
USDA sources for nutritional information: Ricotta Cheese (Cheese, ricotta, whole milk) and Yogurt (Yogurt, plain, whole milk) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Ricotta cheese is high in calories and yogurt has 59% less calories than ricotta cheese - ricotta cheese has 150 calories per 100 grams and yogurt has 61 calories.
For macronutrient ratios, ricotta cheese is lighter in carbs, heavier in fat and similar to yogurt for protein. Ricotta cheese has a macronutrient ratio of 20:19:61 and for yogurt, 22:30:48 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Ricotta Cheese | Yogurt | |
|---|---|---|
| Protein | 20% | 22% |
| Carbohydrates | 19% | 30% |
| Fat | 61% | 48% |
| Alcohol | ~ | ~ |
carbohydrates
Ricotta cheese and yogurt contain similar amounts of carbs - ricotta cheese has 7.3g of total carbs per 100 grams and yogurt has 4.7g of carbohydrates.
sugar
Ricotta cheese has 16.2 times less sugar than yogurt - ricotta cheese has 0.27g of sugar per 100 grams and yogurt has 4.7g of sugar.
Protein
protein
Ricotta cheese has 117% more protein than yogurt - ricotta cheese has 7.5g of protein per 100 grams and yogurt has 3.5g of protein.
Fat
saturated fat
Ricotta cheese is high in saturated fat and yogurt has 67% less saturated fat than ricotta cheese - ricotta cheese has 6.4g of saturated fat per 100 grams and yogurt has 2.1g of saturated fat.
trans fat
Both ricotta cheese and yogurt are low in trans fat - ricotta cheese has 0.33g of trans fat per 100 grams and yogurt does not contain significant amounts.
cholesterol
Yogurt has 73% less cholesterol than ricotta cheese - ricotta cheese has 49mg of cholesterol per 100 grams and yogurt has 13mg of cholesterol.
Vitamins
Vitamin C
Yogurt and ricotta cheese contain similar amounts of Vitamin C - yogurt has 0.5mg 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 344% more Vitamin A than yogurt - ricotta cheese has 120ug of Vitamin A per 100 grams and yogurt has 27ug of Vitamin A.
Vitamin D
Ricotta cheese and yogurt contain similar amounts of Vitamin D - ricotta cheese has 10iu of Vitamin D per 100 grams and yogurt has 2iu of Vitamin D.
Vitamin E
Ricotta cheese and yogurt contain similar amounts of Vitamin E - ricotta cheese has 0.11mg of Vitamin E per 100 grams and yogurt has 0.06mg of Vitamin E.
Vitamin K
Ricotta cheese and yogurt contain similar amounts of Vitamin K - ricotta cheese has 1.1ug of Vitamin K per 100 grams and yogurt has 0.2ug of Vitamin K.
The B Vitamins
Yogurt has more thiamin, however, ricotta cheese contains more riboflavin, Vitamin B6 and Vitamin B12. Both ricotta cheese and yogurt contain significant amounts of niacin, pantothenic acid and folate.
| Ricotta Cheese | Yogurt | |
|---|---|---|
| Thiamin | 0.013 MG | 0.029 MG |
| Riboflavin | 0.298 MG | 0.142 MG |
| Niacin | 0.137 MG | 0.075 MG |
| Pantothenic acid | 0.461 MG | 0.389 MG |
| Vitamin B6 | 0.097 MG | 0.032 MG |
| Folate | 4 UG | 7 UG |
| Vitamin B12 | 0.85 UG | 0.37 UG |
Minerals
calcium
Both ricotta cheese and yogurt are high in calcium. Ricotta cheese has 70% more calcium than yogurt - ricotta cheese has 206mg of calcium per 100 grams and yogurt has 121mg of calcium.
iron
Ricotta cheese and yogurt contain similar amounts of iron - ricotta cheese has 0.13mg of iron per 100 grams and yogurt has 0.05mg of iron.
potassium
Ricotta cheese is a great source of potassium and it has 41% more potassium than yogurt - ricotta cheese has 219mg of potassium per 100 grams and yogurt has 155mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both ricotta cheese and yogurt contain significant amounts of alpha linoleic acid (ALA).
| Ricotta Cheese | Yogurt | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.027 G |
| DHA | 0.001 G | ~ |
| EPA | 0.004 G | ~ |
| DPA | 0.006 G | ~ |
| Total | 0.054 G | 0.027 G |
omega 6s
Comparing omega-6 fatty acids, ricotta cheese has more linoleic acid than yogurt per 100 grams.
| Ricotta Cheese | Yogurt | |
|---|---|---|
| other omega 6 | 0.012 G | ~ |
| linoleic acid | 0.356 G | 0.065 G |
| Total | 0.368 G | 0.065 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 Ricotta Cheese or Yogurt .
Note: The specific food items compared are: Ricotta Cheese (Cheese, ricotta, whole milk) and Yogurt (Yogurt, plain, whole milk) .
Ricotta Cheese g
()
|
Daily Values (%) |
Yogurt 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 % |
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5% | iron | 5% |
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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 % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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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 % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does ricotta cheese or yogurt contain more calories in 100 grams?Ricotta cheese is high in calories and yogurt has 60% less calories than ricotta cheese - ricotta cheese has 150 calories in 100g and yogurt has 61 calories.
Does ricotta cheese or yogurt contain more calcium?
Both ricotta cheese and yogurt are high in calcium. Ricotta cheese has 70% more calcium than yogurt - ricotta cheese has 206mg of calcium in 100 grams and yogurt has 121mg of calcium.