Ricotta Cheese vs. Coconut Cream
Nutrition comparison of Ricotta Cheese and Coconut Cream
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
ricotta cheese
versus
coconut cream
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in ricotta cheese and coconut cream:
- Both coconut cream and ricotta cheese are high in calories, potassium and saturated fat.
- Coconut cream has more thiamin, niacin and folate, however, ricotta cheese contains more riboflavin and Vitamin B12.
- Coconut cream is a great source of dietary fiber and iron.
- 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 Coconut Cream (Nuts, coconut cream, raw (liquid expressed from grated meat)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both coconut cream and ricotta cheese are high in calories. Coconut cream has 120% more calories than ricotta cheese - coconut cream has 330 calories per 100 grams and ricotta cheese has 150 calories.
For macronutrient ratios, ricotta cheese is heavier in protein, heavier in carbs and much lighter in fat compared to coconut cream per calorie. Ricotta cheese has a macronutrient ratio of 20:19:61 and for coconut cream, 4:8:88 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Ricotta Cheese | Coconut Cream | |
|---|---|---|
| Protein | 20% | 4% |
| Carbohydrates | 19% | 8% |
| Fat | 61% | 88% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut cream and ricotta cheese contain similar amounts of carbs - coconut cream has 6.7g of total carbs per 100 grams and ricotta cheese has 7.3g of carbohydrates.
dietary fiber
Coconut cream is a great source of dietary fiber and it has more dietary fiber than ricotta cheese - coconut cream has 2.2g of dietary fiber per 100 grams and ricotta cheese does not contain significant amounts.
sugar
Ricotta cheese and coconut cream contain similar amounts of sugar - ricotta cheese has 0.27g of sugar per 100 grams and coconut cream does not contain significant amounts.
Protein
protein
Ricotta cheese has 108% more protein than coconut cream - coconut cream has 3.6g of protein per 100 grams and ricotta cheese has 7.5g of protein.
Fat
saturated fat
Both coconut cream and ricotta cheese are high in saturated fat. Coconut cream has 379% more saturated fat than ricotta cheese - coconut cream has 30.8g of saturated fat per 100 grams and ricotta cheese has 6.4g of saturated fat.
trans fat
Both ricotta cheese and coconut cream are low in trans fat - ricotta cheese has 0.33g of trans fat per 100 grams and coconut cream does not contain significant amounts.
cholesterol
Coconut cream has less cholesterol than ricotta cheese - ricotta cheese has 49mg of cholesterol per 100 grams and coconut cream does not contain significant amounts.
Vitamins
Vitamin C
Coconut cream has more Vitamin C than ricotta cheese - coconut cream has 2.8mg 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 more Vitamin A than coconut cream - ricotta cheese has 120ug of Vitamin A per 100 grams and coconut cream does not contain significant amounts.
Vitamin D
Ricotta cheese has more Vitamin D than coconut cream - ricotta cheese has 10iu of Vitamin D per 100 grams and coconut cream does not contain significant amounts.
Vitamin E
Ricotta cheese and coconut cream contain similar amounts of Vitamin E - ricotta cheese has 0.11mg of Vitamin E per 100 grams and coconut cream does not contain significant amounts.
Vitamin K
Ricotta cheese and coconut cream contain similar amounts of Vitamin K - ricotta cheese has 1.1ug of Vitamin K per 100 grams and coconut cream does not contain significant amounts.
The B Vitamins
Coconut cream has more thiamin, niacin and folate, however, ricotta cheese contains more riboflavin and Vitamin B12. Both ricotta cheese and coconut cream contain significant amounts of pantothenic acid and Vitamin B6.
| Ricotta Cheese | Coconut Cream | |
|---|---|---|
| Thiamin | 0.013 MG | 0.03 MG |
| Riboflavin | 0.298 MG | ~ |
| Niacin | 0.137 MG | 0.89 MG |
| Pantothenic acid | 0.461 MG | 0.261 MG |
| Vitamin B6 | 0.097 MG | 0.047 MG |
| Folate | 4 UG | 23 UG |
| Vitamin B12 | 0.85 UG | ~ |
Minerals
calcium
Ricotta cheese is an excellent source of calcium and it has 17 times more calcium than coconut cream - coconut cream has 11mg of calcium per 100 grams and ricotta cheese has 206mg of calcium.
iron
Coconut cream is a great source of iron and it has 16 times more iron than ricotta cheese - coconut cream has 2.3mg of iron per 100 grams and ricotta cheese has 0.13mg of iron.
potassium
Both coconut cream and ricotta cheese are high in potassium. Coconut cream has 48% more potassium than ricotta cheese - coconut cream has 325mg of potassium per 100 grams and ricotta cheese has 219mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both ricotta cheese and coconut cream contain significant amounts of linoleic acid.
| Ricotta Cheese | Coconut Cream | |
|---|---|---|
| other omega 6 | 0.012 G | ~ |
| linoleic acid | 0.356 G | 0.379 G |
| Total | 0.368 G | 0.379 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 Coconut Cream (Nuts, coconut cream, raw (liquid expressed from grated meat)) .
Ricotta Cheese g
()
|
Daily Values (%) |
Coconut Cream 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 % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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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 % |
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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 coconut cream or ricotta cheese contain more calories in 100 grams?Both coconut cream and ricotta cheese are high in calories. Coconut cream has 120% more calories than ricotta cheese - coconut cream has 330 calories in 100g and ricotta cheese has 150 calories.
Does coconut cream or ricotta cheese contain more calcium?
Ricotta cheese is a rich source of calcium and it has 17 times more calcium than coconut cream - coconut cream has 11mg of calcium in 100 grams and ricotta cheese has 206mg of calcium.
Does coconut cream or ricotta cheese contain more potassium?
Both coconut cream and ricotta cheese are high in potassium. Coconut cream has 50% more potassium than ricotta cheese - coconut cream has 325mg of potassium in 100 grams and ricotta cheese has 219mg of potassium.