Plain whole milk Greek yogurt vs Ricotta cheese
In short
For the same 100 calories you eat 106 g of plain whole milk Greek yogurt or 68 g of ricotta cheese. More in plain whole milk Greek yogurt: vitamin B12 (2.2×), riboflavin, protein and selenium.
More in ricotta cheese: saturated fat and vitamin A. Everything else is within 4% of a day's needs.
Calories, and where they come from
106 g · 9.3 g protein · 5.1 g carbs (3.5 g sugars) · 4.7 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
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.
- Vitamin B120.8 µg · 0.36 µg33%15%
- Saturated fatlimit2.5 g · 4 g13%20%
- Riboflavin (B2)0.26 mg · 0.17 mg20%13%
- Protein9.3 g · 6.5 g19%13%
- Selenium10.3 µg · 7.5 µg19%14%
- Vitamin A40.4 µg · 79.1 µg4%9%
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Total fat4.7 g · 6.4 g6%·8%
- Cholesterollimit18.1 mg · 27 mg6%·9%
- Carbohydrates5.1 g · 4.1 g2%·1%
- Fiber0 g · 0 g0%·0%
- Sodiumlimit36.2 mg · 68.9 mg2%·3%
- Potassium156 mg · 120 mg3%·3%
- Calcium118 mg · 168 mg9%·13%
- Iron0 mg · 0.18 mg0%·1%
- Magnesium11.7 mg · 12.2 mg3%·3%
- Phosphorus134 mg · 116 mg11%·9%
- Zinc0.5 mg · 0.64 mg5%·6%
- Copper0.011 mg · 0.011 mg1%·1%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin D0 µg · 0.14 µg0%·1%
- Vitamin E0.011 mg · 0.11 mg<1%·1%
- Vitamin K0 µg · 0.41 µg0%·<1%
- Thiamin (B1)0.059 mg · 0.022 mg5%·2%
- Niacin (B3)0.24 mg · 0.083 mg2%·1%
- Vitamin B60.047 mg · 0.041 mg3%·2%
- Folate5.3 µg · 5.4 µg1%·1%
- Choline16.1 mg · 11.4 mg3%·2%
From USDA FoodData Central: Plain whole milk Greek yogurt (Survey (FNDDS) 2705422), 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.