Goat Cheese vs. Ricotta Cheese
Nutrition comparison of Goat Cheese and Ricotta Cheese
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
goat cheese
versus
ricotta cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in goat cheese and ricotta cheese:
- Both ricotta cheese and goat cheese are high in Vitamin A, calcium, calories and saturated fat.
- Goat cheese has 59.5 times less carbohydrates than ricotta cheese.
- Goat cheese has more thiamin, riboflavin and niacin, however, ricotta cheese contains more pantothenic acid and Vitamin B12.
- Goat cheese has signficantly more iron than ricotta cheese.
- Goat cheese is an excellent source of protein.
- Ricotta cheese is a great source of potassium.
USDA sources for nutritional information: Goat Cheese (Cheese, goat, semisoft type) and Ricotta Cheese (Cheese, ricotta, whole milk) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both ricotta cheese and goat cheese are high in calories. Goat cheese has 143% more calories than ricotta cheese - ricotta cheese has 150 calories per 100 grams and goat cheese has 364 calories.
For macronutrient ratios, goat cheese is heavier in protein, lighter in carbs and heavier in fat compared to ricotta cheese per calorie. Goat cheese has a macronutrient ratio of 24:0:76 and for ricotta cheese, 20:19:61 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Goat Cheese | Ricotta Cheese | |
|---|---|---|
| Protein | 24% | 20% |
| Carbohydrates | ~ | 19% |
| Fat | 76% | 61% |
| Alcohol | ~ | ~ |
carbohydrates
Goat cheese has 59.5 times less carbohydrates than ricotta cheese - ricotta cheese has 7.3g of total carbs per 100 grams and goat cheese has 0.12g of carbohydrates.
sugar
Ricotta cheese and goat cheese contain similar amounts of sugar - ricotta cheese has 0.27g of sugar per 100 grams and goat cheese has 0.12g of sugar.
Protein
protein
Goat cheese is an excellent source of protein and it has 186% more protein than ricotta cheese - ricotta cheese has 7.5g of protein per 100 grams and goat cheese has 21.6g of protein.
Fat
saturated fat
Both ricotta cheese and goat cheese are high in saturated fat. Goat cheese has 221% more saturated fat than ricotta cheese - ricotta cheese has 6.4g of saturated fat per 100 grams and goat cheese has 20.6g of saturated fat.
trans fat
Both ricotta cheese and goat cheese are low in trans fat - ricotta cheese has 0.33g of trans fat per 100 grams and goat cheese does not contain significant amounts.
cholesterol
Ricotta cheese and goat cheese contain similar amounts of cholesterol - ricotta cheese has 49mg of cholesterol per 100 grams and goat cheese has 79mg of cholesterol.
Vitamins
Vitamin A
Both ricotta cheese and goat cheese are high in Vitamin A. Goat cheese has 239% more Vitamin A than ricotta cheese - ricotta cheese has 120ug of Vitamin A per 100 grams and goat cheese has 407ug of Vitamin A.
Vitamin D
Ricotta cheese and goat cheese contain similar amounts of Vitamin D - ricotta cheese has 10iu of Vitamin D per 100 grams and goat cheese has 22iu of Vitamin D.
Vitamin E
Ricotta cheese and goat cheese contain similar amounts of Vitamin E - ricotta cheese has 0.11mg of Vitamin E per 100 grams and goat cheese has 0.26mg of Vitamin E.
Vitamin K
Ricotta cheese and goat cheese contain similar amounts of Vitamin K - ricotta cheese has 1.1ug of Vitamin K per 100 grams and goat cheese has 2.5ug of Vitamin K.
The B Vitamins
Goat cheese has more thiamin, riboflavin and niacin, however, ricotta cheese contains more pantothenic acid and Vitamin B12. Both goat cheese and ricotta cheese contain significant amounts of Vitamin B6 and folate.
| Goat Cheese | Ricotta Cheese | |
|---|---|---|
| Thiamin | 0.072 MG | 0.013 MG |
| Riboflavin | 0.676 MG | 0.298 MG |
| Niacin | 1.148 MG | 0.137 MG |
| Pantothenic acid | 0.19 MG | 0.461 MG |
| Vitamin B6 | 0.06 MG | 0.097 MG |
| Folate | 2 UG | 4 UG |
| Vitamin B12 | 0.22 UG | 0.85 UG |
Minerals
calcium
Both ricotta cheese and goat cheese are high in calcium. Goat cheese has 45% more calcium than ricotta cheese - ricotta cheese has 206mg of calcium per 100 grams and goat cheese has 298mg of calcium.
iron
Goat cheese has signficantly more iron than ricotta cheese - ricotta cheese has 0.13mg of iron per 100 grams and goat cheese has 1.6mg of iron.
potassium
Ricotta cheese is a great source of potassium and it has 39% more potassium than goat cheese - ricotta cheese has 219mg of potassium per 100 grams and goat cheese has 158mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both goat cheese and ricotta cheese contain significant amounts of linoleic acid.
| Goat Cheese | Ricotta Cheese | |
|---|---|---|
| linoleic acid | 0.709 G | 0.356 G |
| other omega 6 | ~ | 0.012 G |
| Total | 0.709 G | 0.368 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: Goat Cheese (Cheese, goat, semisoft type) and Ricotta Cheese (Cheese, ricotta, whole milk) .
Goat Cheese g
()
|
Daily Values (%) |
Ricotta Cheese 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 % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
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 % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
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 % |
|
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 ricotta cheese or goat cheese contain more calories in 100 grams?Both ricotta cheese and goat cheese are high in calories. Goat cheese has 140% more calories than ricotta cheese - ricotta cheese has 150 calories in 100g and goat cheese has 364 calories.
Does ricotta cheese or goat cheese contain more calcium?
Both ricotta cheese and goat cheese are high in calcium. Goat cheese has 50% more calcium than ricotta cheese - ricotta cheese has 206mg of calcium in 100 grams and goat cheese has 298mg of calcium.