Ricotta Cheese vs. Cashews
Nutrition comparison of Ricotta Cheese and Cashews
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
ricotta cheese
versus
cashews
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in ricotta cheese and cashews:
- Both cashews and ricotta cheese are high in calories, potassium and saturated fat.
- Cashew has more thiamin, niacin, Vitamin B6 and folate, however, ricotta cheese contains more riboflavin and Vitamin B12.
- Cashew is an excellent source of dietary fiber, iron and protein.
- Ricotta cheese has 20.8 times less sugar than cashew.
- Ricotta cheese has more beta-carotene than cashew, however, cashew contains more lutein + zeaxanthin than ricotta cheese.
- 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 Cashews (Nuts, cashew nuts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cashews and ricotta cheese are high in calories. Cashew has 269% more calories than ricotta cheese - cashew has 553 calories per 100 grams and ricotta cheese has 150 calories.
For macronutrient ratios, ricotta cheese is heavier in protein, lighter in fat and similar to cashews for carbs. Ricotta cheese has a macronutrient ratio of 20:19:61 and for cashews, 13:21:67 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Ricotta Cheese | Cashews | |
|---|---|---|
| Protein | 20% | 13% |
| Carbohydrates | 19% | 21% |
| Fat | 61% | 67% |
| Alcohol | ~ | ~ |
carbohydrates
Cashew is high in carbohydrates and ricotta cheese has 76% less carbohydrates than cashew - cashew has 30.2g of total carbs per 100 grams and ricotta cheese has 7.3g of carbohydrates.
dietary fiber
Cashew is an excellent source of dietary fiber and it has more dietary fiber than ricotta cheese - cashew has 3.3g of dietary fiber per 100 grams and ricotta cheese does not contain significant amounts.
sugar
Ricotta cheese has 20.8 times less sugar than cashew - cashew has 5.9g of sugar per 100 grams and ricotta cheese has 0.27g of sugar.
Protein
protein
Cashew is an excellent source of protein and it has 142% more protein than ricotta cheese - cashew has 18.2g of protein per 100 grams and ricotta cheese has 7.5g of protein.
Fat
saturated fat
Both cashews and ricotta cheese are high in saturated fat. Cashew has 21% more saturated fat than ricotta cheese - cashew has 7.8g of saturated fat per 100 grams and ricotta cheese has 6.4g of saturated fat.
trans fat
Both ricotta cheese and cashews are low in trans fat - ricotta cheese has 0.33g of trans fat per 100 grams and cashew does not contain significant amounts.
cholesterol
Cashew has less cholesterol than ricotta cheese - ricotta cheese has 49mg of cholesterol per 100 grams and cashew does not contain significant amounts.
Vitamins
Vitamin C
Cashews and ricotta cheese contain similar amounts of Vitamin C - cashew 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 more Vitamin A than cashew - ricotta cheese has 120ug of Vitamin A per 100 grams and cashew does not contain significant amounts.
Vitamin D
Ricotta cheese has more Vitamin D than cashew - ricotta cheese has 10iu of Vitamin D per 100 grams and cashew does not contain significant amounts.
Vitamin E
Cashews and ricotta cheese contain similar amounts of Vitamin E - cashew has 0.9mg of Vitamin E per 100 grams and ricotta cheese has 0.11mg of Vitamin E.
Vitamin K
Cashew has 30 times more Vitamin K than ricotta cheese - cashew has 34.1ug of Vitamin K per 100 grams and ricotta cheese has 1.1ug of Vitamin K.
The B Vitamins
Cashew has more thiamin, niacin, Vitamin B6 and folate, however, ricotta cheese contains more riboflavin and Vitamin B12. Both ricotta cheese and cashews contain significant amounts of pantothenic acid.
| Ricotta Cheese | Cashews | |
|---|---|---|
| Thiamin | 0.013 MG | 0.423 MG |
| Riboflavin | 0.298 MG | 0.058 MG |
| Niacin | 0.137 MG | 1.062 MG |
| Pantothenic acid | 0.461 MG | 0.864 MG |
| Vitamin B6 | 0.097 MG | 0.417 MG |
| Folate | 4 UG | 25 UG |
| Vitamin B12 | 0.85 UG | ~ |
Minerals
calcium
Ricotta cheese is an excellent source of calcium and it has 457% more calcium than cashew - cashew has 37mg of calcium per 100 grams and ricotta cheese has 206mg of calcium.
iron
Cashew is an excellent source of iron and it has 50 times more iron than ricotta cheese - cashew has 6.7mg of iron per 100 grams and ricotta cheese has 0.13mg of iron.
potassium
Both cashews and ricotta cheese are high in potassium. Cashew has 201% more potassium than ricotta cheese - cashew has 660mg 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 has more beta-carotene than cashew per 100 grams, however, cashew contains more lutein + zeaxanthin than ricotta cheese per 100 grams.
| Ricotta Cheese | Cashews | |
|---|---|---|
| beta-carotene | 33 UG | ~ |
| lutein + zeaxanthin | ~ | 22 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both ricotta cheese and cashews contain significant amounts of alpha linoleic acid (ALA).
| Ricotta Cheese | Cashews | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.062 G |
| DHA | 0.001 G | ~ |
| EPA | 0.004 G | ~ |
| DPA | 0.006 G | ~ |
| Total | 0.054 G | 0.062 G |
omega 6s
Comparing omega-6 fatty acids, cashew has more linoleic acid than ricotta cheese per 100 grams.
| Ricotta Cheese | Cashews | |
|---|---|---|
| other omega 6 | 0.012 G | 0.266 G |
| linoleic acid | 0.356 G | 7.782 G |
| Total | 0.368 G | 8.048 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 Cashews (Nuts, cashew nuts, raw) .
Ricotta Cheese g
()
|
Daily Values (%) |
Cashews 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 % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
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 cashews or ricotta cheese contain more calories in 100 grams?Both cashews and ricotta cheese are high in calories. Cashew has 270% more calories than ricotta cheese - cashew has 553 calories in 100g and ricotta cheese has 150 calories.
Does cashews or ricotta cheese contain more calcium?
Ricotta cheese is a rich source of calcium and it has 460% more calcium than cashew - cashew has 37mg of calcium in 100 grams and ricotta cheese has 206mg of calcium.
Does cashews or ricotta cheese contain more iron?
Cashew is an abundant source of iron and it has 50 times more iron than ricotta cheese - cashew has 6.7mg of iron in 100 grams and ricotta cheese has 0.13mg of iron.
Does cashews or ricotta cheese contain more potassium?
Both cashews and ricotta cheese are high in potassium. Cashew has 200% more potassium than ricotta cheese - cashew has 660mg of potassium in 100 grams and ricotta cheese has 219mg of potassium.