Coconut Milk vs. Ricotta Cheese

Nutrition comparison of Coconut Milk and Ricotta Cheese


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of coconut milk versus ricotta cheese (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in coconut milk and ricotta cheese:

  • Both ricotta cheese and coconut milk are high in calcium.
  • Ricotta cheese has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Ricotta cheese has signficantly more protein than coconut milk.
  • Ricotta cheese is a great source of Vitamin A and potassium.
Detailed nutritional comparison of coconut milk and ricotta cheese 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: Coconut Milk (Beverages, coconut milk, sweetened, fortified with calcium, vitamins A, B12, D2) and Ricotta Cheese (Cheese, ricotta, whole milk) . Have a correction or suggestions? Shoot us an email.


Image of Coconut Milk src
Image of Ricotta Cheese src

Calories and Carbs

calories

Ricotta cheese is high in calories and coconut milk has 79% less calories than ricotta cheese - ricotta cheese has 150 calories per 100 grams and coconut milk has 31 calories.

For macronutrient ratios, coconut milk is lighter in protein, heavier in carbs and similar to ricotta cheese for fat. Coconut milk has a macronutrient ratio of 3:37:60 and for ricotta cheese, 20:19:61 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Coconut Milk Ricotta Cheese
Protein 3% 20%
Carbohydrates 37% 19%
Fat 60% 61%
Alcohol ~ ~

carbohydrates

Ricotta cheese and coconut milk contain similar amounts of carbs - ricotta cheese has 7.3g of total carbs per 100 grams and coconut milk has 2.9g of carbohydrates.

sugar

Ricotta cheese and coconut milk contain similar amounts of sugar - ricotta cheese has 0.27g of sugar per 100 grams and coconut milk has 2.5g of sugar.

Protein

protein

Ricotta cheese has signficantly more protein than coconut milk - ricotta cheese has 7.5g of protein per 100 grams and coconut milk has 0.21g of protein.

Fat

saturated fat

Ricotta cheese is high in saturated fat and coconut milk has 68% less saturated fat than ricotta cheese - ricotta cheese has 6.4g of saturated fat per 100 grams and coconut milk has 2.1g of saturated fat.

trans fat

Both ricotta cheese and coconut milk are low in trans fat - ricotta cheese has 0.33g of trans fat per 100 grams and coconut milk does not contain significant amounts.

cholesterol

Coconut milk has less cholesterol than ricotta cheese - ricotta cheese has 49mg of cholesterol per 100 grams and coconut milk does not contain significant amounts.

Vitamins

Vitamin A

Ricotta cheese is a great source of Vitamin A and it has 90% more Vitamin A than coconut milk - ricotta cheese has 120ug of Vitamin A per 100 grams and coconut milk has 63ug of Vitamin A.

Vitamin D

Coconut milk has 320% more Vitamin D than ricotta cheese - ricotta cheese has 10iu of Vitamin D per 100 grams and coconut milk has 42iu of Vitamin D.

Vitamin E

Ricotta cheese and coconut milk contain similar amounts of Vitamin E - ricotta cheese has 0.11mg of Vitamin E per 100 grams and coconut milk does not contain significant amounts.

Vitamin K

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

The B Vitamins

Ricotta cheese has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both coconut milk and ricotta cheese contain significant amounts of Vitamin B12.

Coconut Milk Ricotta Cheese
Thiamin ~ 0.013 MG
Riboflavin ~ 0.298 MG
Niacin ~ 0.137 MG
Pantothenic acid ~ 0.461 MG
Vitamin B6 ~ 0.097 MG
Folate ~ 4 UG
Vitamin B12 1.25 UG 0.85 UG

Minerals

calcium

Both ricotta cheese and coconut milk are high in calcium. Ricotta cheese has a little more calcium (10%) than coconut milk by weight - ricotta cheese has 206mg of calcium per 100 grams and coconut milk has 188mg of calcium.

iron

Ricotta cheese and coconut milk contain similar amounts of iron - ricotta cheese has 0.13mg of iron per 100 grams and coconut milk has 0.3mg of iron.

potassium

Ricotta cheese is a great source of potassium and it has 10 times more potassium than coconut milk - ricotta cheese has 219mg of potassium per 100 grams and coconut milk has 19mg of potassium.




Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Coconut Milk or Ricotta Cheese .

Note: The specific food items compared are: Coconut Milk (Beverages, coconut milk, sweetened, fortified with calcium, vitamins A, B12, D2) and Ricotta Cheese (Cheese, ricotta, whole milk) .

Coconut Milk g

()
Daily Values (%)

Ricotta Cheese g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does ricotta cheese or coconut milk contain more calories in 100 grams?
Ricotta cheese is high in calories and coconut milk has 80% less calories than ricotta cheese - ricotta cheese has 150 calories in 100g and coconut milk has 31 calories.

Does ricotta cheese or coconut milk have more carbohydrates?
By weight, ricotta cheese and coconut milk contain similar amounts of carbs - ricotta cheese has 7.3g of carbs for 100g and coconut milk has 2.9g of carbohydrates.

Does ricotta cheese or coconut milk contain more calcium?
Both ricotta cheese and coconut milk are high in calcium. Ricotta cheese has a little more calcium ( 10%) than coconut milk by weight - ricotta cheese has 206mg of calcium in 100 grams and coconut milk has 188mg of calcium.