Whole milk Greek fruit yogurt vs Ricotta cheese
In short
One serving each: 171 calories in whole milk Greek fruit yogurt (1 5.3 oz container, 150 g), 168 calories in ricotta cheese (4 oz, 113 g). More in whole milk Greek fruit yogurt: vitamin B12 and vitamin D (6×).
More in ricotta cheese: saturated fat (2.1×), calcium, vitamin A (2.6×), cholesterol (2×) and 2 more. Everything else is within 4% of a day's needs.
Calories, and where they come from
1 5.3 oz container (150 g) · 11.8 g protein · 17.7 g carbs (12.3 g sugars) · 5.9 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 fatlimit16% vs 34%
3.2 g vs 6.7 g
- Vitamin B1242% vs 26%
1 µg vs 0.61 µg
- Calcium12% vs 22%
152 mg vs 281 mg
- Vitamin A6% vs 15%
51 µg vs 133 µg
- Cholesterollimit8% vs 15%
22.5 mg vs 45.4 mg
- Total fat8% vs 14%
5.9 g vs 10.7 g
- Vitamin D7% vs 1%
1.4 µg vs 0.23 µg
- Zinc6% vs 10%
0.63 mg vs 1.1 mg
Where they are alike
Less than 4% of a day apart, in one serving of each.
- Protein11.8 g · 10.9 g24%·22%
- Carbohydrates17.7 g · 6.8 g6%·2%
- Fiber0.15 g · 0 g1%·0%
- Sodiumlimit51 mg · 116 mg2%·5%
- Potassium209 mg · 202 mg4%·4%
- Iron0.075 mg · 0.31 mg<1%·2%
- Magnesium15 mg · 20.4 mg4%·5%
- Phosphorus171 mg · 195 mg14%·16%
- Copper0.03 mg · 0.019 mg3%·2%
- Selenium13.3 µg · 12.6 µg24%·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)0.076 mg · 0.036 mg6%·3%
- Riboflavin (B2)0.34 mg · 0.29 mg26%·22%
- Niacin (B3)0.31 mg · 0.14 mg2%·1%
- Vitamin B60.062 mg · 0.068 mg4%·4%
- Folate9 µg · 9.1 µg2%·2%
- Choline21.9 mg · 19.2 mg4%·3%
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.