Ricotta Cheese vs. Hemp Seeds
Nutrition comparison of Ricotta Cheese and Hemp Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
ricotta cheese
versus
hemp seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in ricotta cheese and hemp seeds:
- Both hemp seeds and ricotta cheese are high in calcium, calories and potassium.
- Hemp seed has more thiamin, niacin, Vitamin B6 and folate, however, ricotta cheese contains more pantothenic acid and Vitamin B12.
- Hemp seed is an excellent source of dietary fiber, iron and protein.
- Ricotta cheese is a great source of Vitamin A.
USDA sources for nutritional information: Ricotta Cheese (Cheese, ricotta, whole milk) and Hemp Seeds (Seeds, hemp seed, hulled) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both hemp seeds and ricotta cheese are high in calories. Hemp seed has 269% more calories than ricotta cheese - hemp seed has 553 calories per 100 grams and ricotta cheese has 150 calories.
For macronutrient ratios, ricotta cheese is heavier in carbs, lighter in fat and similar to hemp seeds for protein. Ricotta cheese has a macronutrient ratio of 20:19:61 and for hemp seeds, 21:6:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Ricotta Cheese | Hemp Seeds | |
|---|---|---|
| Protein | 20% | 21% |
| Carbohydrates | 19% | 6% |
| Fat | 61% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Hemp seeds and ricotta cheese contain similar amounts of carbs - hemp seed has 8.7g of total carbs per 100 grams and ricotta cheese has 7.3g of carbohydrates.
dietary fiber
Hemp seed is an excellent source of dietary fiber and it has more dietary fiber than ricotta cheese - hemp seed has 4g of dietary fiber per 100 grams and ricotta cheese does not contain significant amounts.
sugar
Hemp seeds and ricotta cheese contain similar amounts of sugar - hemp seed has 1.5g of sugar per 100 grams and ricotta cheese has 0.27g of sugar.
Protein
protein
Hemp seed is an excellent source of protein and it has 319% more protein than ricotta cheese - hemp seed has 31.6g of protein per 100 grams and ricotta cheese has 7.5g of protein.
Fat
saturated fat
Ricotta cheese is high in saturated fat and hemp seed has 28% less saturated fat than ricotta cheese - hemp seed has 4.6g of saturated fat per 100 grams and ricotta cheese has 6.4g of saturated fat.
trans fat
Both ricotta cheese and hemp seeds are low in trans fat - ricotta cheese has 0.33g of trans fat per 100 grams and hemp seed does not contain significant amounts.
cholesterol
Hemp seed has less cholesterol than ricotta cheese - ricotta cheese has 49mg of cholesterol per 100 grams and hemp seed does not contain significant amounts.
Vitamins
Vitamin C
Hemp seeds and ricotta cheese contain similar amounts of Vitamin C - hemp seed has 0.5mg of Vitamin C per 100 grams and ricotta cheese does not contain significant amounts.
Vitamin A
Ricotta cheese is a great source of Vitamin A and it has 119 times more Vitamin A than hemp seed - hemp seed has 1ug of Vitamin A per 100 grams and ricotta cheese has 120ug of Vitamin A.
Vitamin D
Ricotta cheese has more Vitamin D than hemp seed - ricotta cheese has 10iu of Vitamin D per 100 grams and hemp seed does not contain significant amounts.
Vitamin E
Hemp seeds and ricotta cheese contain similar amounts of Vitamin E - hemp seed has 0.8mg of Vitamin E per 100 grams and ricotta cheese has 0.11mg of Vitamin E.
Vitamin K
Ricotta cheese and hemp seeds contain similar amounts of Vitamin K - ricotta cheese has 1.1ug of Vitamin K per 100 grams and hemp seed does not contain significant amounts.
The B Vitamins
Hemp seed has more thiamin, niacin, Vitamin B6 and folate, however, ricotta cheese contains more pantothenic acid and Vitamin B12. Both ricotta cheese and hemp seeds contain significant amounts of riboflavin.
| Ricotta Cheese | Hemp Seeds | |
|---|---|---|
| Thiamin | 0.013 MG | 1.275 MG |
| Riboflavin | 0.298 MG | 0.285 MG |
| Niacin | 0.137 MG | 9.2 MG |
| Pantothenic acid | 0.461 MG | ~ |
| Vitamin B6 | 0.097 MG | 0.6 MG |
| Folate | 4 UG | 110 UG |
| Vitamin B12 | 0.85 UG | ~ |
Minerals
calcium
Both hemp seeds and ricotta cheese are high in calcium. Ricotta cheese has 194% more calcium than hemp seed - hemp seed has 70mg of calcium per 100 grams and ricotta cheese has 206mg of calcium.
iron
Hemp seed is an excellent source of iron and it has 60 times more iron than ricotta cheese - hemp seed has 8mg of iron per 100 grams and ricotta cheese has 0.13mg of iron.
potassium
Both hemp seeds and ricotta cheese are high in potassium. Hemp seed has 448% more potassium than ricotta cheese - hemp seed has 1200mg of potassium per 100 grams and ricotta cheese has 219mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, hemp seed has more alpha linoleic acid (ALA) than ricotta cheese per 100 grams.
| Ricotta Cheese | Hemp Seeds | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 10.024 G |
| DHA | 0.001 G | ~ |
| EPA | 0.004 G | ~ |
| DPA | 0.006 G | ~ |
| Total | 0.054 G | 10.024 G |
omega 6s
Comparing omega-6 fatty acids, hemp seed has more linoleic acid than ricotta cheese per 100 grams.
| Ricotta Cheese | Hemp Seeds | |
|---|---|---|
| other omega 6 | 0.002 G | 1.34 G |
| linoleic acid | 0.356 G | 27.459 G |
| Total | 0.358 G | 28.799 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 Hemp Seeds (Seeds, hemp seed, hulled) .
Ricotta Cheese g
()
|
Daily Values (%) |
Hemp Seeds g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 hemp seeds or ricotta cheese contain more calories in 100 grams?Both hemp seeds and ricotta cheese are high in calories. Hemp seed has 270% more calories than ricotta cheese - hemp seed has 553 calories in 100g and ricotta cheese has 150 calories.
Does hemp seeds or ricotta cheese contain more calcium?
Both hemp seeds and ricotta cheese are high in calcium. Ricotta cheese has 190% more calcium than hemp seed - hemp seed has 70mg of calcium in 100 grams and ricotta cheese has 206mg of calcium.
Does hemp seeds or ricotta cheese contain more iron?
Hemp seed is an abundant source of iron and it has 60 times more iron than ricotta cheese - hemp seed has 8mg of iron in 100 grams and ricotta cheese has 0.13mg of iron.
Does hemp seeds or ricotta cheese contain more potassium?
Both hemp seeds and ricotta cheese are high in potassium. Hemp seed has 450% more potassium than ricotta cheese - hemp seed has 1200mg of potassium in 100 grams and ricotta cheese has 219mg of potassium.