Nonfat Greek fruit yogurt vs Ricotta cheese
In short
Gram for gram, there are 78% more calories in ricotta cheese than in nonfat Greek fruit yogurt (148 vs 83 in 100 g). More in ricotta cheese: saturated fat, vitamin A, cholesterol (10×), total fat and 2 more.
Everything else is within 4% of a day's needs.
Calories, and where they come from
9.2 g protein · 10.8 g carbs (8.2 g sugars) · 0.34 g fat
9.6 g protein · 6 g carbs (0.29 g sugars) · 9.5 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 g 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 fatlimit<1% vs 30%
0.097 g vs 5.9 g
- Vitamin A<1% vs 13%
1 µg vs 117 µg
- Cholesterollimit1% vs 13%
4 mg vs 40 mg
- Total fat<1% vs 12%
0.34 g vs 9.5 g
- Calcium8% vs 19%
101 mg vs 248 mg
- Zinc4% vs 9%
0.48 mg vs 0.95 mg
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Protein9.2 g · 9.6 g18%·19%
- Carbohydrates10.8 g · 6 g4%·2%
- Fiber0.1 g · 0 g<1%·0%
- Sodiumlimit36 mg · 102 mg2%·4%
- Potassium134 mg · 178 mg3%·4%
- Iron0.12 mg · 0.27 mg1%·2%
- Magnesium10 mg · 18 mg2%·4%
- Phosphorus123 mg · 172 mg10%·14%
- Copper0.026 mg · 0.017 mg3%·2%
- Selenium9 µg · 11.1 µg16%·20%
- Vitamin C1 mg · 0 mg1%·0%
- Vitamin D0.9 µg · 0.2 µg5%·1%
- Vitamin E0.02 mg · 0.17 mg<1%·1%
- Vitamin K0 µg · 0.6 µg0%·1%
- Thiamin (B1)0.021 mg · 0.032 mg2%·3%
- Riboflavin (B2)0.26 mg · 0.26 mg20%·20%
- Niacin (B3)0.19 mg · 0.12 mg1%·1%
- Vitamin B60.059 mg · 0.06 mg3%·4%
- Folate7 µg · 8 µg2%·2%
- Vitamin B120.62 µg · 0.54 µg26%·23%
- Choline14.6 mg · 16.9 mg3%·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.