Soy Milk vs. Ricotta Cheese

Nutrition comparison of Soy 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 soy milk versus ricotta cheese (100g each) below using 2020 USDA and NIH data[1].

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

  • Both ricotta cheese and soy milk are high in calcium.
  • Ricotta cheese is a great source of Vitamin A and potassium.
  • Soy milk has more thiamin and niacin, however, ricotta cheese contains more pantothenic acid and Vitamin B6.
Detailed nutritional comparison of soy 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: Soy Milk (Soy milk, fortified) and Ricotta Cheese (Cheese, ricotta, whole milk) . Have a correction or suggestions? Shoot us an email.


Image of Soy Milk src
Image of Ricotta Cheese src

Calories and Carbs

calories

Ricotta cheese is high in calories and soy milk has 71% less calories than ricotta cheese - ricotta cheese has 150 calories per 100 grams and soy milk has 43 calories.

For macronutrient ratios, soy milk is heavier in protein, much heavier in carbs and much lighter in fat compared to ricotta cheese per calorie. Soy milk has a macronutrient ratio of 24:45:31 and for ricotta cheese, 20:19:61 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Soy Milk Ricotta Cheese
Protein 24% 20%
Carbohydrates 45% 19%
Fat 31% 61%
Alcohol ~ ~

carbohydrates

Ricotta cheese and soy milk contain similar amounts of carbs - ricotta cheese has 7.3g of total carbs per 100 grams and soy milk has 4.9g of carbohydrates.

dietary fiber

Soy milk has more dietary fiber than ricotta cheese - soy milk has 0.2g of dietary fiber per 100 grams and ricotta cheese does not contain significant amounts.

sugar

Ricotta cheese and soy milk contain similar amounts of sugar - ricotta cheese has 0.27g of sugar per 100 grams and soy milk has 3.7g of sugar.

Protein

protein

Ricotta cheese has 190% more protein than soy milk - ricotta cheese has 7.5g of protein per 100 grams and soy milk has 2.6g of protein.

Fat

saturated fat

Ricotta cheese is high in saturated fat and soy milk has 97% less saturated fat than ricotta cheese - ricotta cheese has 6.4g of saturated fat per 100 grams and soy milk has 0.21g of saturated fat.

trans fat

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

cholesterol

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

Vitamins

Vitamin A

Ricotta cheese is a great source of Vitamin A and it has 118% more Vitamin A than soy milk - ricotta cheese has 120ug of Vitamin A per 100 grams and soy milk has 55ug of Vitamin A.

Vitamin D

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

Vitamin E

Ricotta cheese and soy milk contain similar amounts of Vitamin E - ricotta cheese has 0.11mg of Vitamin E per 100 grams and soy milk has 0.11mg of Vitamin E.

Vitamin K

Ricotta cheese and soy milk contain similar amounts of Vitamin K - ricotta cheese has 1.1ug of Vitamin K per 100 grams and soy milk has 3ug of Vitamin K.

The B Vitamins

Soy milk has more thiamin and niacin, however, ricotta cheese contains more pantothenic acid and Vitamin B6. Both soy milk and ricotta cheese contain significant amounts of riboflavin, folate and Vitamin B12.

Soy Milk Ricotta Cheese
Thiamin 0.029 MG 0.013 MG
Riboflavin 0.184 MG 0.298 MG
Niacin 0.425 MG 0.137 MG
Pantothenic acid ~ 0.461 MG
Vitamin B6 0.031 MG 0.097 MG
Folate 9 UG 4 UG
Vitamin B12 0.85 UG 0.85 UG

Minerals

calcium

Both ricotta cheese and soy milk are high in calcium. Ricotta cheese has 67% more calcium than soy milk - ricotta cheese has 206mg of calcium per 100 grams and soy milk has 123mg of calcium.

iron

Ricotta cheese and soy milk contain similar amounts of iron - ricotta cheese has 0.13mg of iron per 100 grams and soy milk has 0.42mg of iron.

potassium

Ricotta cheese is a great source of potassium and it has 80% more potassium than soy milk - ricotta cheese has 219mg of potassium per 100 grams and soy milk has 122mg 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,

Soy Milk Ricotta Cheese
beta-carotene 2 UG 33 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both soy milk and ricotta cheese contain significant amounts of alpha linoleic acid (ALA).

Soy Milk Ricotta Cheese
alpha linoleic acid 0.075 G 0.043 G
DHA ~ 0.001 G
EPA ~ 0.004 G
DPA ~ 0.006 G
Total 0.075 G 0.054 G

omega 6s

Comparing omega-6 fatty acids, both soy milk and ricotta cheese contain significant amounts of linoleic acid.

Soy Milk Ricotta Cheese
linoleic acid 0.584 G 0.356 G
other omega 6 ~ 0.012 G
Total 0.584 G 0.368 G



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 Soy Milk or Ricotta Cheese .

Note: The specific food items compared are: Soy Milk (Soy milk, fortified) and Ricotta Cheese (Cheese, ricotta, whole milk) .

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FAQ

Does ricotta cheese or soy milk contain more calories in 100 grams?
Ricotta cheese is high in calories and soy milk has 70% less calories than ricotta cheese - ricotta cheese has 150 calories in 100g and soy milk has 43 calories.

Does ricotta cheese or soy milk have more carbohydrates?
By weight, ricotta cheese and soy milk contain similar amounts of carbs - ricotta cheese has 7.3g of carbs for 100g and soy milk has 4.9g of carbohydrates.

Does ricotta cheese or soy milk contain more calcium?
Both ricotta cheese and soy milk are high in calcium. Ricotta cheese has 70% more calcium than soy milk - ricotta cheese has 206mg of calcium in 100 grams and soy milk has 123mg of calcium.