Nonfat Greek fruit yogurt vs Ricotta cheese

Nonfat Greek fruit yogurtRicotta cheese
Same weightSame caloriesOne serving

In short

One serving each: 125 calories in nonfat Greek fruit yogurt (1 5.3 oz container, 150 g), 168 calories in ricotta cheese (4 oz, 113 g). More in nonfat Greek fruit yogurt: vitamin B12, riboflavin, protein and vitamin D (6×).

More in ricotta cheese: saturated fat, vitamin A, cholesterol (7.6×), total fat and calcium. Everything else is within 4% of a day's needs.

Calories, and where they come from

Nonfat Greek fruit yogurt125 cal

1 5.3 oz container (150 g) · 13.8 g protein · 16.2 g carbs (12.4 g sugars) · 0.51 g fat

Ricotta cheese168 cal

4 oz (113 g) · 10.9 g protein · 6.8 g carbs (0.33 g sugars) · 10.7 g fat

Share of the calories fromproteincarbsfat

Where they differ

Bar length is the share of a day's needs (FDA Daily Value) in one serving 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 fatlimit0.15 g · 6.7 g
    1%34%
  • Vitamin A1.5 µg · 133 µg
    <1%15%
  • Vitamin B120.93 µg · 0.61 µg
    39%26%
  • Cholesterollimit6 mg · 45.4 mg
    2%15%
  • Total fat0.51 g · 10.7 g
    1%14%
  • Calcium152 mg · 281 mg
    12%22%
  • Riboflavin (B2)0.39 mg · 0.29 mg
    30%22%
  • Protein13.8 g · 10.9 g
    28%22%
  • Vitamin D1.4 µg · 0.23 µg
    7%1%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in one serving of each.

  • Carbohydrates16.2 g · 6.8 g6%·2%
  • Fiber0.15 g · 0 g1%·0%
  • Sodiumlimit54 mg · 116 mg2%·5%
  • Potassium201 mg · 202 mg4%·4%
  • Iron0.18 mg · 0.31 mg1%·2%
  • Magnesium15 mg · 20.4 mg4%·5%
  • Phosphorus185 mg · 195 mg15%·16%
  • Zinc0.72 mg · 1.1 mg7%·10%
  • Copper0.039 mg · 0.019 mg4%·2%
  • Selenium13.5 µg · 12.6 µg25%·23%
  • Vitamin C1.5 mg · 0 mg2%·0%
  • Vitamin E0.03 mg · 0.19 mg<1%·1%
  • Vitamin K0 µg · 0.68 µg0%·1%
  • Thiamin (B1)0.032 mg · 0.036 mg3%·3%
  • Niacin (B3)0.29 mg · 0.14 mg2%·1%
  • Vitamin B60.088 mg · 0.068 mg5%·4%
  • Folate10.5 µg · 9.1 µg3%·2%
  • Choline21.9 mg · 19.2 mg4%·3%

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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