Whole milk Greek fruit yogurt vs Ricotta cheese
In short
Gram for gram, there are 30% more calories in ricotta cheese than in whole milk Greek fruit yogurt (148 vs 114 in 100 g). More in whole milk Greek fruit yogurt: vitamin B12.
More in ricotta cheese: saturated fat (2.8×), calcium (2.5×), vitamin A (3.4×), cholesterol (2.7×) and 3 more. Everything else is within 4% of a day's needs.
Calories, and where they come from
7.8 g protein · 11.8 g carbs (8.2 g sugars) · 3.9 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 fatlimit11% vs 30%
2.1 g vs 5.9 g
- Calcium8% vs 19%
101 mg vs 248 mg
- Vitamin A4% vs 13%
34 µg vs 117 µg
- Cholesterollimit5% vs 13%
15 mg vs 40 mg
- Total fat5% vs 12%
3.9 g vs 9.5 g
- Vitamin B1228% vs 23%
0.67 µg vs 0.54 µg
- Zinc4% vs 9%
0.42 mg vs 0.95 mg
- Phosphorus9% vs 14%
114 mg vs 172 mg
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Protein7.8 g · 9.6 g16%·19%
- Carbohydrates11.8 g · 6 g4%·2%
- Fiber0.1 g · 0 g<1%·0%
- Sodiumlimit34 mg · 102 mg1%·4%
- Potassium139 mg · 178 mg3%·4%
- Iron0.05 mg · 0.27 mg<1%·2%
- Magnesium10 mg · 18 mg2%·4%
- Copper0.02 mg · 0.017 mg2%·2%
- Selenium8.9 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)0.051 mg · 0.032 mg4%·3%
- Riboflavin (B2)0.23 mg · 0.26 mg17%·20%
- Niacin (B3)0.21 mg · 0.12 mg1%·1%
- Vitamin B60.041 mg · 0.06 mg2%·4%
- Folate6 µg · 8 µg2%·2%
- Choline14.6 mg · 16.9 mg3%·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.