Ricotta Cheese vs. Ham
Nutrition comparison of Ricotta Cheese and Ham
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
ricotta cheese
versus
ham
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in ricotta cheese and ham:
- Both ricotta cheese and ham are high in calories, potassium and saturated fat.
- Ham has more thiamin, niacin and Vitamin B6, however, ricotta cheese contains more pantothenic acid and folate.
- Ham is an excellent source of protein.
- Ricotta cheese is a great source of Vitamin A.
- Ricotta cheese is an excellent source of calcium.
USDA sources for nutritional information: Ricotta Cheese (Cheese, ricotta, whole milk) and Ham (Ham, minced) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both ricotta cheese and ham are high in calories. Ham has 75% more calories than ricotta cheese - ricotta cheese has 150 calories per 100 grams and ham has 263 calories.
For macronutrient ratios, ricotta cheese is lighter in protein, heavier in carbs and lighter in fat compared to ham per calorie. Ricotta cheese has a macronutrient ratio of 20:19:61 and for ham, 25:3:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Ricotta Cheese | Ham | |
|---|---|---|
| Protein | 20% | 25% |
| Carbohydrates | 19% | 3% |
| Fat | 61% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Ricotta cheese and ham contain similar amounts of carbs - ricotta cheese has 7.3g of total carbs per 100 grams and ham has 1.8g of carbohydrates.
sugar
Ricotta cheese and ham contain similar amounts of sugar - ricotta cheese has 0.27g of sugar per 100 grams and ham does not contain significant amounts.
Protein
protein
Ham is an excellent source of protein and it has 116% more protein than ricotta cheese - ricotta cheese has 7.5g of protein per 100 grams and ham has 16.3g of protein.
Fat
saturated fat
Both ricotta cheese and ham are high in saturated fat. Ricotta cheese is very similar to ricotta cheese for saturated fat - ricotta cheese has 6.4g of saturated fat per 100 grams and ham has 7.2g of saturated fat.
trans fat
Both ricotta cheese and ham are low in trans fat - ricotta cheese has 0.33g of trans fat per 100 grams and ham does not contain significant amounts.
cholesterol
Ricotta cheese and ham contain similar amounts of cholesterol - ricotta cheese has 49mg of cholesterol per 100 grams and ham has 70mg of cholesterol.
Vitamins
Vitamin A
Ricotta cheese is a great source of Vitamin A and it has more Vitamin A than ham - ricotta cheese has 120ug of Vitamin A per 100 grams and ham does not contain significant amounts.
Vitamin D
Ham has 160% more Vitamin D than ricotta cheese - ricotta cheese has 10iu of Vitamin D per 100 grams and ham has 26iu of Vitamin D.
Vitamin E
Ricotta cheese and ham contain similar amounts of Vitamin E - ricotta cheese has 0.11mg of Vitamin E per 100 grams and ham has 0.27mg of Vitamin E.
Vitamin K
Ricotta cheese and ham contain similar amounts of Vitamin K - ricotta cheese has 1.1ug of Vitamin K per 100 grams and ham does not contain significant amounts.
The B Vitamins
Ham has more thiamin, niacin and Vitamin B6, however, ricotta cheese contains more pantothenic acid and folate. Both ricotta cheese and ham contain significant amounts of riboflavin and Vitamin B12.
| Ricotta Cheese | Ham | |
|---|---|---|
| Thiamin | 0.013 MG | 0.712 MG |
| Riboflavin | 0.298 MG | 0.19 MG |
| Niacin | 0.137 MG | 4.162 MG |
| Pantothenic acid | 0.461 MG | 0.18 MG |
| Vitamin B6 | 0.097 MG | 0.26 MG |
| Folate | 4 UG | 1 UG |
| Vitamin B12 | 0.85 UG | 0.95 UG |
Minerals
calcium
Ricotta cheese is an excellent source of calcium and it has 19 times more calcium than ham - ricotta cheese has 206mg of calcium per 100 grams and ham has 10mg of calcium.
iron
Ham has 508% more iron than ricotta cheese - ricotta cheese has 0.13mg of iron per 100 grams and ham has 0.79mg of iron.
potassium
Both ricotta cheese and ham are high in potassium. Ham has 42% more potassium than ricotta cheese - ricotta cheese has 219mg of potassium per 100 grams and ham has 311mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, ham has more alpha linoleic acid (ALA) than ricotta cheese per 100 grams.
| Ricotta Cheese | Ham | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.31 G |
| DHA | 0.001 G | ~ |
| EPA | 0.004 G | ~ |
| DPA | 0.006 G | ~ |
| Total | 0.054 G | 0.31 G |
omega 6s
Comparing omega-6 fatty acids, ham has more linoleic acid than ricotta cheese per 100 grams.
| Ricotta Cheese | Ham | |
|---|---|---|
| other omega 6 | 0.012 G | ~ |
| linoleic acid | 0.356 G | 2.16 G |
| Total | 0.368 G | 2.16 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Ricotta Cheese (Cheese, ricotta, whole milk) and Ham (Ham, minced) .
Ricotta Cheese g
()
|
Daily Values (%) |
Ham g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does ricotta cheese or ham contain more calories in 100 grams?Both ricotta cheese and ham are high in calories. Ham has 80% more calories than ricotta cheese - ricotta cheese has 150 calories in 100g and ham has 263 calories.
Does ricotta cheese or ham contain more calcium?
Ricotta cheese is a rich source of calcium and it has 19 times more calcium than ham - ricotta cheese has 206mg of calcium in 100 grams and ham has 10mg of calcium.
Does ricotta cheese or ham contain more potassium?
Both ricotta cheese and ham are high in potassium. Ham has 40% more potassium than ricotta cheese - ricotta cheese has 219mg of potassium in 100 grams and ham has 311mg of potassium.