Ricotta Cheese vs. Almonds
Nutrition comparison of Ricotta Cheese and Almonds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
ricotta cheese
versus
almonds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in ricotta cheese and almonds:
- Both almonds and ricotta cheese are high in calcium, calories and potassium.
- Almond has more thiamin, riboflavin, niacin and folate, however, ricotta cheese contains more Vitamin B12.
- Almond is an excellent source of Vitamin E, dietary fiber, iron and protein.
- Ricotta cheese has 15.1 times less sugar than almond.
- Ricotta cheese has 66% less carbohydrates than almond.
- Ricotta cheese is a great source of Vitamin A.
USDA sources for nutritional information: Ricotta Cheese (Cheese, ricotta, whole milk) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both almonds and ricotta cheese are high in calories. Almond has 286% more calories than ricotta cheese - almond has 579 calories per 100 grams and ricotta cheese has 150 calories.
For macronutrient ratios, ricotta cheese is heavier in protein, heavier in carbs and lighter in fat compared to almonds per calorie. Ricotta cheese has a macronutrient ratio of 20:19:61 and for almonds, 14:14:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Ricotta Cheese | Almonds | |
|---|---|---|
| Protein | 20% | 14% |
| Carbohydrates | 19% | 14% |
| Fat | 61% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Ricotta cheese has 66% less carbohydrates than almond - almond has 21.6g of total carbs per 100 grams and ricotta cheese has 7.3g of carbohydrates.
dietary fiber
Almond is an excellent source of dietary fiber and it has more dietary fiber than ricotta cheese - almond has 12.5g of dietary fiber per 100 grams and ricotta cheese does not contain significant amounts.
sugar
Ricotta cheese has 15.1 times less sugar than almond - almond has 4.4g of sugar per 100 grams and ricotta cheese has 0.27g of sugar.
Protein
protein
Almond is an excellent source of protein and it has 181% more protein than ricotta cheese - almond has 21.2g of protein per 100 grams and ricotta cheese has 7.5g of protein.
Fat
saturated fat
Ricotta cheese is high in saturated fat and almond has 41% less saturated fat than ricotta cheese - almond has 3.8g of saturated fat per 100 grams and ricotta cheese has 6.4g of saturated fat.
trans fat
Both almonds and ricotta cheese are low in trans fat - almond has 0.02g of trans fat per 100 grams and ricotta cheese has 0.33g of trans fat.
cholesterol
Almond has less cholesterol than ricotta cheese - ricotta cheese has 49mg of cholesterol per 100 grams and almond does not contain significant amounts.
Vitamins
Vitamin A
Ricotta cheese is a great source of Vitamin A and it has more Vitamin A than almond - ricotta cheese has 120ug of Vitamin A per 100 grams and almond does not contain significant amounts.
Vitamin D
Ricotta cheese has more Vitamin D than almond - ricotta cheese has 10iu of Vitamin D per 100 grams and almond does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 232 times more Vitamin E than ricotta cheese - almond has 25.6mg of Vitamin E per 100 grams and ricotta cheese has 0.11mg of Vitamin E.
Vitamin K
Ricotta cheese and almonds contain similar amounts of Vitamin K - ricotta cheese has 1.1ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more thiamin, riboflavin, niacin and folate, however, ricotta cheese contains more Vitamin B12. Both ricotta cheese and almonds contain significant amounts of pantothenic acid and Vitamin B6.
| Ricotta Cheese | Almonds | |
|---|---|---|
| Thiamin | 0.013 MG | 0.205 MG |
| Riboflavin | 0.298 MG | 1.138 MG |
| Niacin | 0.137 MG | 3.618 MG |
| Pantothenic acid | 0.461 MG | 0.471 MG |
| Vitamin B6 | 0.097 MG | 0.137 MG |
| Folate | 4 UG | 44 UG |
| Vitamin B12 | 0.85 UG | ~ |
Minerals
calcium
Both almonds and ricotta cheese are high in calcium. Almond has 31% more calcium than ricotta cheese - almond has 269mg of calcium per 100 grams and ricotta cheese has 206mg of calcium.
iron
Almond is an excellent source of iron and it has 27 times more iron than ricotta cheese - almond has 3.7mg of iron per 100 grams and ricotta cheese has 0.13mg of iron.
potassium
Both almonds and ricotta cheese are high in potassium. Almond has 235% more potassium than ricotta cheese - almond has 733mg of potassium per 100 grams and ricotta cheese has 219mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Ricotta Cheese | Almonds | |
|---|---|---|
| beta-carotene | 33 UG | 1 UG |
| lutein + zeaxanthin | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, ricotta cheese has more alpha linoleic acid (ALA) than almond per 100 grams.
| Ricotta Cheese | Almonds | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.003 G |
| DHA | 0.001 G | ~ |
| EPA | 0.004 G | ~ |
| DPA | 0.006 G | ~ |
| Total | 0.054 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than ricotta cheese per 100 grams.
| Ricotta Cheese | Almonds | |
|---|---|---|
| other omega 6 | 0.002 G | 0.002 G |
| linoleic acid | 0.356 G | 12.324 G |
| Total | 0.358 G | 12.326 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 Almonds (Nuts, almonds) .
Ricotta Cheese g
()
|
Daily Values (%) |
Almonds 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 % |
|
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 % |
|
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 % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
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 % |
|
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 almonds or ricotta cheese contain more calories in 100 grams?Both almonds and ricotta cheese are high in calories. Almond has 290% more calories than ricotta cheese - almond has 579 calories in 100g and ricotta cheese has 150 calories.
Does almonds or ricotta cheese contain more calcium?
Both almonds and ricotta cheese are high in calcium. Almond has 30% more calcium than ricotta cheese - almond has 269mg of calcium in 100 grams and ricotta cheese has 206mg of calcium.
Does almonds or ricotta cheese contain more iron?
Almond is an abundant source of iron and it has 27 times more iron than ricotta cheese - almond has 3.7mg of iron in 100 grams and ricotta cheese has 0.13mg of iron.
Does almonds or ricotta cheese contain more potassium?
Both almonds and ricotta cheese are high in potassium. Almond has 240% more potassium than ricotta cheese - almond has 733mg of potassium in 100 grams and ricotta cheese has 219mg of potassium.