Whole milk Greek fruit yogurt vs Ricotta cheese
In short
For the same 100 calories you eat 88 g of whole milk Greek fruit yogurt or 68 g of ricotta cheese. More in whole milk Greek fruit yogurt: vitamin B12.
More in ricotta cheese: saturated fat (2.2×), calcium, vitamin A (2.7×) and cholesterol (2.1×). Everything else is within 4% of a day's needs.
Calories, and where they come from
87.7 g · 6.9 g protein · 10.4 g carbs (7.2 g sugars) · 3.4 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 fatlimit9% vs 20%
1.9 g vs 4 g
- Vitamin B1224% vs 15%
0.59 µg vs 0.36 µg
- Calcium7% vs 13%
88.6 mg vs 168 mg
- Vitamin A3% vs 9%
29.8 µg vs 79.1 µg
- Cholesterollimit4% vs 9%
13.2 mg vs 27 mg
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein6.9 g · 6.5 g14%·13%
- Total fat3.4 g · 6.4 g4%·8%
- Carbohydrates10.4 g · 4.1 g4%·1%
- Fiber0.088 g · 0 g<1%·0%
- Sodiumlimit29.8 mg · 68.9 mg1%·3%
- Potassium122 mg · 120 mg3%·3%
- Iron0.044 mg · 0.18 mg<1%·1%
- Magnesium8.8 mg · 12.2 mg2%·3%
- Phosphorus100 mg · 116 mg8%·9%
- Zinc0.37 mg · 0.64 mg3%·6%
- Copper0.018 mg · 0.011 mg2%·1%
- Selenium7.8 µg · 7.5 µg14%·14%
- Vitamin C0.88 mg · 0 mg1%·0%
- Vitamin D0.79 µg · 0.14 µg4%·1%
- Vitamin E0.018 mg · 0.11 mg<1%·1%
- Vitamin K0 µg · 0.41 µg0%·<1%
- Thiamin (B1)0.045 mg · 0.022 mg4%·2%
- Riboflavin (B2)0.2 mg · 0.17 mg15%·13%
- Niacin (B3)0.18 mg · 0.083 mg1%·1%
- Vitamin B60.036 mg · 0.041 mg2%·2%
- Folate5.3 µg · 5.4 µg1%·1%
- Choline12.8 mg · 11.4 mg2%·2%
From USDA FoodData Central: Whole milk Greek fruit yogurt (Survey (FNDDS) 2705430), 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.