Ricotta Cheese vs. Chia Seeds

Nutrition comparison of Ricotta Cheese and Chia 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 chia seeds (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in ricotta cheese and chia seeds:

  • Both chia seeds and ricotta cheese are high in calcium, calories and potassium.
  • Chia seed has more thiamin, niacin and folate, however, ricotta cheese contains more pantothenic acid, Vitamin B6 and Vitamin B12.
  • Chia seed is an excellent source of dietary fiber, iron and protein.
  • Ricotta cheese is a great source of Vitamin A.
Detailed nutritional comparison of ricotta cheese and chia seeds is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Ricotta Cheese (Cheese, ricotta, whole milk) and Chia Seeds (Seeds, chia seeds, dried) . Have a correction or suggestions? Shoot us an email.

Image of Ricotta Cheese src
Image of Chia Seeds src

Calories and Carbs

calories

Both chia seeds and ricotta cheese are high in calories. Chia seed has 224% more calories than ricotta cheese - chia seed has 486 calories per 100 grams and ricotta cheese has 150 calories.

For macronutrient ratios, ricotta cheese is heavier in protein, lighter in carbs and heavier in fat compared to chia seeds per calorie. Ricotta cheese has a macronutrient ratio of 20:19:61 and for chia seeds, 13:33:54 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Ricotta Cheese Chia Seeds
Protein 20% 13%
Carbohydrates 19% 33%
Fat 61% 54%
Alcohol ~ ~

carbohydrates

Chia seed is high in carbohydrates and ricotta cheese has 83% less carbohydrates than chia seed - chia seed has 42.1g of total carbs per 100 grams and ricotta cheese has 7.3g of carbohydrates.

dietary fiber

Chia seed is an excellent source of dietary fiber and it has more dietary fiber than ricotta cheese - chia seed has 34.4g of dietary fiber per 100 grams and ricotta cheese does not contain significant amounts.

sugar

Ricotta cheese and chia seeds contain similar amounts of sugar - ricotta cheese has 0.27g of sugar per 100 grams and chia seed does not contain significant amounts.

Protein

protein

Chia seed is an excellent source of protein and it has 119% more protein than ricotta cheese - chia seed has 16.5g of protein per 100 grams and ricotta cheese has 7.5g of protein.

Fat

saturated fat

Ricotta cheese is high in saturated fat and chia seed has 48% less saturated fat than ricotta cheese - chia seed has 3.3g of saturated fat per 100 grams and ricotta cheese has 6.4g of saturated fat.

trans fat

Both chia seeds and ricotta cheese are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and ricotta cheese has 0.33g of trans fat.

cholesterol

Chia seed has less cholesterol than ricotta cheese - ricotta cheese has 49mg of cholesterol per 100 grams and chia seed does not contain significant amounts.

Vitamins

Vitamin C

Chia seed has more Vitamin C than ricotta cheese - chia seed has 1.6mg 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 chia seed - ricotta cheese has 120ug of Vitamin A per 100 grams and chia seed does not contain significant amounts.

Vitamin D

Ricotta cheese has more Vitamin D than chia seed - ricotta cheese has 10iu of Vitamin D per 100 grams and chia seed does not contain significant amounts.

Vitamin E

Chia seeds and ricotta cheese contain similar amounts of Vitamin E - chia seed has 0.5mg of Vitamin E per 100 grams and ricotta cheese has 0.11mg of Vitamin E.

Vitamin K

Ricotta cheese and chia seeds contain similar amounts of Vitamin K - ricotta cheese has 1.1ug of Vitamin K per 100 grams and chia seed does not contain significant amounts.

The B Vitamins

Chia seed has more thiamin, niacin and folate, however, ricotta cheese contains more pantothenic acid, Vitamin B6 and Vitamin B12. Both ricotta cheese and chia seeds contain significant amounts of riboflavin.

Ricotta Cheese Chia Seeds
Thiamin 0.013 MG 0.62 MG
Riboflavin 0.298 MG 0.17 MG
Niacin 0.137 MG 8.83 MG
Pantothenic acid 0.461 MG ~
Vitamin B6 0.097 MG ~
Folate 4 UG 49 UG
Vitamin B12 0.85 UG ~

Minerals

calcium

Both chia seeds and ricotta cheese are high in calcium. Chia seed has 206% more calcium than ricotta cheese - chia seed has 631mg of calcium per 100 grams and ricotta cheese has 206mg of calcium.

iron

Chia seed is an excellent source of iron and it has 58 times more iron than ricotta cheese - chia seed has 7.7mg of iron per 100 grams and ricotta cheese has 0.13mg of iron.

potassium

Both chia seeds and ricotta cheese are high in potassium. Chia seed has 86% more potassium than ricotta cheese - chia seed has 407mg of potassium per 100 grams and ricotta cheese has 219mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, chia seed has more alpha linoleic acid (ALA) than ricotta cheese per 100 grams.

Ricotta Cheese Chia Seeds
alpha linoleic acid 0.043 G 17.83 G
DHA 0.001 G ~
EPA 0.004 G ~
DPA 0.006 G ~
Total 0.054 G 17.83 G

omega 6s

Comparing omega-6 fatty acids, chia seed has more linoleic acid than ricotta cheese per 100 grams.

Ricotta Cheese Chia Seeds
other omega 6 0.012 G 0.093 G
linoleic acid 0.356 G 5.835 G
Total 0.368 G 5.928 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 Chia Seeds (Seeds, chia seeds, dried) .

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FAQ

Does chia seeds or ricotta cheese contain more calories in 100 grams?
Both chia seeds and ricotta cheese are high in calories. Chia seed has 220% more calories than ricotta cheese - chia seed has 486 calories in 100g and ricotta cheese has 150 calories.

Does chia seeds or ricotta cheese have more carbohydrates?
By weight, chia seed is high in carbohydrates and ricotta cheese has 80% fewer carbohydrates than chia seed - chia seed has 42.1g of carbs for 100g and ricotta cheese has 7.3g of carbohydrates.

Does chia seeds or ricotta cheese contain more calcium?
Both chia seeds and ricotta cheese are high in calcium. Chia seed has 210% more calcium than ricotta cheese - chia seed has 631mg of calcium in 100 grams and ricotta cheese has 206mg of calcium.

Does chia seeds or ricotta cheese contain more iron?
Chia seed is an abundant source of iron and it has 58 times more iron than ricotta cheese - chia seed has 7.7mg of iron in 100 grams and ricotta cheese has 0.13mg of iron.

Does chia seeds or ricotta cheese contain more potassium?
Both chia seeds and ricotta cheese are high in potassium. Chia seed has 90% more potassium than ricotta cheese - chia seed has 407mg of potassium in 100 grams and ricotta cheese has 219mg of potassium.