Nonfat Greek fruit yogurt vs Ricotta cheese
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
1 5.3 oz container (150 g) · 13.8 g protein · 16.2 g carbs (12.4 g sugars) · 0.51 g fat
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
Each dot 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 gap is a small difference. Color says which food, never which is better.
- Saturated fatlimit1% vs 34%
0.15 g vs 6.7 g
- Vitamin A<1% vs 15%
1.5 µg vs 133 µg
- Vitamin B1239% vs 26%
0.93 µg vs 0.61 µg
- Cholesterollimit2% vs 15%
6 mg vs 45.4 mg
- Total fat1% vs 14%
0.51 g vs 10.7 g
- Calcium12% vs 22%
152 mg vs 281 mg
- Riboflavin (B2)30% vs 22%
0.39 mg vs 0.29 mg
- Protein28% vs 22%
13.8 g vs 10.9 g
- Vitamin D7% vs 1%
1.4 µg vs 0.23 µg
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.