Nonfat Greek fruit yogurt vs Ricotta cheese

Nonfat Greek fruit yogurtRicotta cheese
Same weightSame caloriesOne serving

In short

For the same 100 calories you eat 120 g of nonfat Greek fruit yogurt or 68 g of ricotta cheese. More in nonfat Greek fruit yogurt: vitamin B12 (2×), riboflavin, protein, selenium and vitamin D (8×).

More in ricotta cheese: saturated fat, vitamin A, total fat (16×) and cholesterol (5.6×). Everything else is within 4% of a day's needs.

Calories, and where they come from

Nonfat Greek fruit yogurt100 cal

120 g · 11.1 g protein · 13 g carbs (9.9 g sugars) · 0.41 g fat

Ricotta cheese100 cal

67.6 g · 6.5 g protein · 4.1 g carbs (0.2 g sugars) · 6.4 g fat

Share of the calories fromproteincarbsfat

Where they differ

Bar length is the share of a day's needs (FDA Daily Value) in 100 calories of each. Every row uses the same scale, so a short difference in length is a small difference. Color says which food, never which is better.

0%25%50%
  • Saturated fatlimit0.12 g · 4 g
    1%20%
  • Vitamin B120.75 µg · 0.36 µg
    31%15%
  • Riboflavin (B2)0.31 mg · 0.17 mg
    24%13%
  • Protein11.1 g · 6.5 g
    22%13%
  • Vitamin A1.2 µg · 79.1 µg
    <1%9%
  • Total fat0.41 g · 6.4 g
    1%8%
  • Cholesterollimit4.8 mg · 27 mg
    2%9%
  • Selenium10.8 µg · 7.5 µg
    20%14%
  • Vitamin D1.1 µg · 0.14 µg
    5%1%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in 100 calories of each.

  • Carbohydrates13 g · 4.1 g5%·1%
  • Fiber0.12 g · 0 g<1%·0%
  • Sodiumlimit43.4 mg · 68.9 mg2%·3%
  • Potassium161 mg · 120 mg3%·3%
  • Calcium122 mg · 168 mg9%·13%
  • Iron0.14 mg · 0.18 mg1%·1%
  • Magnesium12 mg · 12.2 mg3%·3%
  • Phosphorus148 mg · 116 mg12%·9%
  • Zinc0.58 mg · 0.64 mg5%·6%
  • Copper0.031 mg · 0.011 mg3%·1%
  • Vitamin C1.2 mg · 0 mg1%·0%
  • Vitamin E0.024 mg · 0.11 mg<1%·1%
  • Vitamin K0 µg · 0.41 µg0%·<1%
  • Thiamin (B1)0.025 mg · 0.022 mg2%·2%
  • Niacin (B3)0.23 mg · 0.083 mg1%·1%
  • Vitamin B60.071 mg · 0.041 mg4%·2%
  • Folate8.4 µg · 5.4 µg2%·1%
  • Choline17.6 mg · 11.4 mg3%·2%

From USDA FoodData Central: Nonfat Greek fruit yogurt (Survey (FNDDS) 2705432), Ricotta cheese (Survey (FNDDS) 2705750). Daily Values are the FDA's for adults and children 4 years and older. Missing values are never shown as zero. For exploring the data, not dietary advice.

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Nonfat Greek fruit yogurt vs Ricotta cheese: nutrition compared | MyFoodAnalysis