Ricotta Cheese vs. Broccoli
Nutrition comparison of Ricotta Cheese and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
ricotta cheese
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in ricotta cheese and broccoli:
- Both broccoli and ricotta cheese are high in calcium and potassium.
- Broccoli has more thiamin, niacin and folate, however, ricotta cheese contains more riboflavin and Vitamin B12.
- Broccoli is a great source of Vitamin K and dietary fiber.
- Broccoli is an excellent source of Vitamin C.
- Ricotta cheese is a great source of Vitamin A.
USDA sources for nutritional information: Ricotta Cheese (Cheese, ricotta, whole milk) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Ricotta cheese is high in calories and broccoli has 77% less calories than ricotta cheese - broccoli has 34 calories per 100 grams and ricotta cheese has 150 calories.
For macronutrient ratios, ricotta cheese is lighter in protein, much lighter in carbs and much heavier in fat compared to broccoli per calorie. Ricotta cheese has a macronutrient ratio of 20:19:61 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Ricotta Cheese | Broccoli | |
|---|---|---|
| Protein | 20% | 28% |
| Carbohydrates | 19% | 65% |
| Fat | 61% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Broccoli and ricotta cheese contain similar amounts of carbs - broccoli has 6.6g of total carbs per 100 grams and ricotta cheese has 7.3g of carbohydrates.
dietary fiber
Broccoli is a great source of dietary fiber and it has more dietary fiber than ricotta cheese - broccoli has 2.6g of dietary fiber per 100 grams and ricotta cheese does not contain significant amounts.
sugar
Broccoli and ricotta cheese contain similar amounts of sugar - broccoli has 1.7g of sugar per 100 grams and ricotta cheese has 0.27g of sugar.
Protein
protein
Ricotta cheese has 167% more protein than broccoli - broccoli has 2.8g of protein per 100 grams and ricotta cheese has 7.5g of protein.
Fat
saturated fat
Ricotta cheese is high in saturated fat and broccoli has 98% less saturated fat than ricotta cheese - broccoli has 0.11g of saturated fat per 100 grams and ricotta cheese has 6.4g of saturated fat.
trans fat
Both ricotta cheese and broccoli are low in trans fat - ricotta cheese has 0.33g of trans fat per 100 grams and broccoli does not contain significant amounts.
cholesterol
Broccoli has less cholesterol than ricotta cheese - ricotta cheese has 49mg of cholesterol per 100 grams and broccoli does not contain significant amounts.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has more Vitamin C than ricotta cheese - broccoli has 89.2mg 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 287% more Vitamin A than broccoli - broccoli has 31ug of Vitamin A per 100 grams and ricotta cheese has 120ug of Vitamin A.
Vitamin D
Ricotta cheese has more Vitamin D than broccoli - ricotta cheese has 10iu of Vitamin D per 100 grams and broccoli does not contain significant amounts.
Vitamin E
Broccoli and ricotta cheese contain similar amounts of Vitamin E - broccoli has 0.78mg of Vitamin E per 100 grams and ricotta cheese has 0.11mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has 91 times more Vitamin K than ricotta cheese - broccoli has 101.6ug of Vitamin K per 100 grams and ricotta cheese has 1.1ug of Vitamin K.
The B Vitamins
Broccoli has more thiamin, niacin and folate, however, ricotta cheese contains more riboflavin and Vitamin B12. Both ricotta cheese and broccoli contain significant amounts of pantothenic acid and Vitamin B6.
| Ricotta Cheese | Broccoli | |
|---|---|---|
| Thiamin | 0.013 MG | 0.071 MG |
| Riboflavin | 0.298 MG | 0.117 MG |
| Niacin | 0.137 MG | 0.639 MG |
| Pantothenic acid | 0.461 MG | 0.573 MG |
| Vitamin B6 | 0.097 MG | 0.175 MG |
| Folate | 4 UG | 63 UG |
| Vitamin B12 | 0.85 UG | ~ |
Minerals
calcium
Both broccoli and ricotta cheese are high in calcium. Ricotta cheese has 338% more calcium than broccoli - broccoli has 47mg of calcium per 100 grams and ricotta cheese has 206mg of calcium.
iron
Broccoli has 462% more iron than ricotta cheese - broccoli has 0.73mg of iron per 100 grams and ricotta cheese has 0.13mg of iron.
potassium
Both broccoli and ricotta cheese are high in potassium. Broccoli has 44% more potassium than ricotta cheese - broccoli has 316mg 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 | Broccoli | |
|---|---|---|
| beta-carotene | 33 UG | 361 UG |
| alpha-carotene | ~ | 25 UG |
| lutein + zeaxanthin | ~ | 1403 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both ricotta cheese and broccoli contain significant amounts of alpha linoleic acid (ALA).
| Ricotta Cheese | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.0215 G |
| DHA | 0.001 G | ~ |
| EPA | 0.004 G | ~ |
| DPA | 0.006 G | ~ |
| Total | 0.054 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, ricotta cheese has more linoleic acid than broccoli per 100 grams.
| Ricotta Cheese | Broccoli | |
|---|---|---|
| other omega 6 | 0.012 G | 0.006 G |
| linoleic acid | 0.356 G | 0.049 G |
| Total | 0.368 G | 0.055 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 Broccoli (Broccoli, raw) .
Ricotta Cheese g
()
|
Daily Values (%) |
Broccoli 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 % |
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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 % |
|
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 broccoli or ricotta cheese contain more calories in 100 grams?Ricotta cheese is high in calories and broccoli has 80% less calories than ricotta cheese - broccoli has 34 calories in 100g and ricotta cheese has 150 calories.
Does broccoli or ricotta cheese have more carbohydrates?
By weight, broccoli and ricotta cheese contain similar amounts of carbs - broccoli has 6.6g of carbs for 100g and ricotta cheese has 7.3g of carbohydrates.
Does broccoli or ricotta cheese contain more calcium?
Both broccoli and ricotta cheese are high in calcium. Ricotta cheese has 340% more calcium than broccoli - broccoli has 47mg of calcium in 100 grams and ricotta cheese has 206mg of calcium.
Does broccoli or ricotta cheese contain more potassium?
Both broccoli and ricotta cheese are high in potassium. Broccoli has 40% more potassium than ricotta cheese - broccoli has 316mg of potassium in 100 grams and ricotta cheese has 219mg of potassium.