Nonfat Greek fruit yogurt vs Ricotta cheese
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
120 g · 11.1 g protein · 13 g carbs (9.9 g sugars) · 0.41 g fat
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
Each dot 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 gap is a small difference. Color says which food, never which is better.
- Saturated fatlimit1% vs 20%
0.12 g vs 4 g
- Vitamin B1231% vs 15%
0.75 µg vs 0.36 µg
- Riboflavin (B2)24% vs 13%
0.31 mg vs 0.17 mg
- Protein22% vs 13%
11.1 g vs 6.5 g
- Vitamin A<1% vs 9%
1.2 µg vs 79.1 µg
- Total fat1% vs 8%
0.41 g vs 6.4 g
- Cholesterollimit2% vs 9%
4.8 mg vs 27 mg
- Selenium20% vs 14%
10.8 µg vs 7.5 µg
- Vitamin D5% vs 1%
1.1 µg vs 0.14 µg
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.