Ricotta Cheese vs. Avocado
Nutrition comparison of Ricotta Cheese and Avocado
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
ricotta cheese
versus
avocado
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in ricotta cheese and avocado:
- Both ricotta cheese and avocado are high in calories and potassium.
- Avocado has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, ricotta cheese contains more riboflavin and Vitamin B12.
- Avocado has signficantly more Vitamin C than ricotta cheese.
- Avocado is an excellent source of dietary fiber.
- 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 Avocado (Avocados, raw, California) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both ricotta cheese and avocado are high in calories. Ricotta cheese is very similar to ricotta cheese for calories - ricotta cheese has 150 calories per 100 grams and avocado has 167 calories.
For macronutrient ratios, ricotta cheese is heavier in protein, lighter in fat and similar to avocado for carbs. Ricotta cheese has a macronutrient ratio of 20:19:61 and for avocado, 4:19:77 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Ricotta Cheese | Avocado | |
|---|---|---|
| Protein | 20% | 4% |
| Carbohydrates | 19% | 19% |
| Fat | 61% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Ricotta cheese and avocado contain similar amounts of carbs - ricotta cheese has 7.3g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.
dietary fiber
Avocado is an excellent source of dietary fiber and it has more dietary fiber than ricotta cheese - avocado has 6.8g of dietary fiber per 100 grams and ricotta cheese does not contain significant amounts.
sugar
Ricotta cheese and avocado contain similar amounts of sugar - ricotta cheese has 0.27g of sugar per 100 grams and avocado has 0.3g of sugar.
Protein
protein
Ricotta cheese has 285% more protein than avocado - ricotta cheese has 7.5g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
Ricotta cheese is high in saturated fat and avocado has 67% less saturated fat than ricotta cheese - ricotta cheese has 6.4g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
trans fat
Both ricotta cheese and avocado are low in trans fat - ricotta cheese has 0.33g of trans fat per 100 grams and avocado does not contain significant amounts.
cholesterol
Avocado has less cholesterol than ricotta cheese - ricotta cheese has 49mg of cholesterol per 100 grams and avocado does not contain significant amounts.
Vitamins
Vitamin C
Avocado has signficantly more Vitamin C than ricotta cheese - avocado has 8.8mg 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 16 times more Vitamin A than avocado - ricotta cheese has 120ug of Vitamin A per 100 grams and avocado has 7ug of Vitamin A.
Vitamin D
Ricotta cheese has more Vitamin D than avocado - ricotta cheese has 10iu of Vitamin D per 100 grams and avocado does not contain significant amounts.
Vitamin E
Avocado has 16 times more Vitamin E than ricotta cheese - ricotta cheese has 0.11mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.
Vitamin K
Ricotta cheese and avocado contain similar amounts of Vitamin K - ricotta cheese has 1.1ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.
The B Vitamins
Avocado has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, ricotta cheese contains more riboflavin and Vitamin B12.
| Ricotta Cheese | Avocado | |
|---|---|---|
| Thiamin | 0.013 MG | 0.075 MG |
| Riboflavin | 0.298 MG | 0.143 MG |
| Niacin | 0.137 MG | 1.912 MG |
| Pantothenic acid | 0.461 MG | 1.463 MG |
| Vitamin B6 | 0.097 MG | 0.287 MG |
| Folate | 4 UG | 89 UG |
| Vitamin B12 | 0.85 UG | ~ |
Minerals
calcium
Ricotta cheese is an excellent source of calcium and it has 14 times more calcium than avocado - ricotta cheese has 206mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
Avocado has 369% more iron than ricotta cheese - ricotta cheese has 0.13mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Both ricotta cheese and avocado are high in potassium. Avocado has 132% more potassium than ricotta cheese - ricotta cheese has 219mg of potassium per 100 grams and avocado has 507mg 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, both ricotta cheese and avocado contain significant amounts of beta-carotene.
| Ricotta Cheese | Avocado | |
|---|---|---|
| beta-carotene | 33 UG | 63 UG |
| alpha-carotene | ~ | 24 UG |
| lutein + zeaxanthin | ~ | 271 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, avocado has more alpha linoleic acid (ALA) than ricotta cheese per 100 grams.
| Ricotta Cheese | Avocado | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.125 G |
| DHA | 0.001 G | ~ |
| EPA | 0.004 G | ~ |
| DPA | 0.006 G | ~ |
| Total | 0.054 G | 0.125 G |
omega 6s
Comparing omega-6 fatty acids, avocado has more linoleic acid than ricotta cheese per 100 grams.
| Ricotta Cheese | Avocado | |
|---|---|---|
| other omega 6 | 0.002 G | 0.015 G |
| linoleic acid | 0.356 G | 1.674 G |
| Total | 0.358 G | 1.689 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 Avocado (Avocados, raw, California) .
Ricotta Cheese g
()
|
Daily Values (%) |
Avocado 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 % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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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 ricotta cheese or avocado contain more calories in 100 grams?Both ricotta cheese and avocado are high in calories. Ricotta cheese is quite similar to ricotta cheese for calories - ricotta cheese has 150 calories in 100g and avocado has 167 calories.
Does ricotta cheese or avocado contain more calcium?
Ricotta cheese is a rich source of calcium and it has 14 times more calcium than avocado - ricotta cheese has 206mg of calcium in 100 grams and avocado has 13mg of calcium.
Does ricotta cheese or avocado contain more potassium?
Both ricotta cheese and avocado are high in potassium. Avocado has 130% more potassium than ricotta cheese - ricotta cheese has 219mg of potassium in 100 grams and avocado has 507mg of potassium.