Ricotta Cheese vs. Trout
Nutrition comparison of Ricotta Cheese and Cooked Trout
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
ricotta cheese
versus
cooked
trout
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in ricotta cheese and trout:
- Both ricotta cheese and trout are high in calories and potassium.
- Ricotta cheese is a great source of Vitamin A.
- Ricotta cheese is an excellent source of calcium.
- Trout has 71.7 times less carbohydrates than ricotta cheese.
- Trout has more thiamin, niacin, Vitamin B6, folate and Vitamin B12, however, ricotta cheese contains more riboflavin and pantothenic acid.
- Trout is an excellent source of protein.
USDA sources for nutritional information: Ricotta Cheese (Cheese, ricotta, whole milk) and Trout (Trout, cooked, NS as to cooking method) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both ricotta cheese and trout are high in calories. Trout has 37% more calories than ricotta cheese - ricotta cheese has 150 calories per 100 grams and trout has 205 calories.
For macronutrient ratios, ricotta cheese is much lighter in protein, heavier in carbs and heavier in fat compared to trout per calorie. Ricotta cheese has a macronutrient ratio of 20:19:61 and for trout, 49:0:51 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Ricotta Cheese | Trout | |
|---|---|---|
| Protein | 20% | 49% |
| Carbohydrates | 19% | ~ |
| Fat | 61% | 51% |
| Alcohol | ~ | ~ |
carbohydrates
Trout has 71.7 times less carbohydrates than ricotta cheese - ricotta cheese has 7.3g of total carbs per 100 grams and trout has 0.1g of carbohydrates.
sugar
Ricotta cheese and trout contain similar amounts of sugar - ricotta cheese has 0.27g of sugar per 100 grams and trout has 0.04g of sugar.
Protein
protein
Trout is an excellent source of protein and it has 224% more protein than ricotta cheese - ricotta cheese has 7.5g of protein per 100 grams and trout has 24.4g of protein.
Fat
saturated fat
Ricotta cheese is high in saturated fat and trout has 66% less saturated fat than ricotta cheese - ricotta cheese has 6.4g of saturated fat per 100 grams and trout has 2.2g of saturated fat.
trans fat
Both ricotta cheese and trout are low in trans fat - ricotta cheese has 0.33g of trans fat per 100 grams and trout does not contain significant amounts.
cholesterol
Ricotta cheese and trout contain similar amounts of cholesterol - ricotta cheese has 49mg of cholesterol per 100 grams and trout has 72mg of cholesterol.
Vitamins
Vitamin C
Trout has more Vitamin C than ricotta cheese - trout has 3.4mg 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 38% more Vitamin A than trout - ricotta cheese has 120ug of Vitamin A per 100 grams and trout has 87ug of Vitamin A.
Vitamin D
Ricotta cheese has more Vitamin D than trout - ricotta cheese has 10iu of Vitamin D per 100 grams and trout does not contain significant amounts.
Vitamin E
Trout has 29 times more Vitamin E than ricotta cheese - ricotta cheese has 0.11mg of Vitamin E per 100 grams and trout has 3.3mg of Vitamin E.
Vitamin K
Ricotta cheese and trout contain similar amounts of Vitamin K - ricotta cheese has 1.1ug of Vitamin K per 100 grams and trout has 4.5ug of Vitamin K.
The B Vitamins
Trout has more thiamin, niacin, Vitamin B6, folate and Vitamin B12, however, ricotta cheese contains more riboflavin and pantothenic acid.
| Ricotta Cheese | Trout | |
|---|---|---|
| Thiamin | 0.013 MG | 0.14 MG |
| Riboflavin | 0.298 MG | 0.11 MG |
| Niacin | 0.137 MG | 6.811 MG |
| Pantothenic acid | 0.461 MG | ~ |
| Vitamin B6 | 0.097 MG | 0.375 MG |
| Folate | 4 UG | 12 UG |
| Vitamin B12 | 0.85 UG | 4.47 UG |
Minerals
calcium
Ricotta cheese is an excellent source of calcium and it has 565% more calcium than trout - ricotta cheese has 206mg of calcium per 100 grams and trout has 31mg of calcium.
iron
Ricotta cheese and trout contain similar amounts of iron - ricotta cheese has 0.13mg of iron per 100 grams and trout has 0.39mg of iron.
potassium
Both ricotta cheese and trout are high in potassium. Trout has 111% more potassium than ricotta cheese - ricotta cheese has 219mg of potassium per 100 grams and trout has 463mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, trout has more alpha linoleic acid (ALA), DHA, EPA and DPA than ricotta cheese per 100 grams.
| Ricotta Cheese | Trout | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.268 G |
| DHA | 0.001 G | 0.631 G |
| EPA | 0.004 G | 0.265 G |
| DPA | 0.006 G | 0.111 G |
| Total | 0.054 G | 1.275 G |
omega 6s
Comparing omega-6 fatty acids, trout has more linoleic acid than ricotta cheese per 100 grams.
| Ricotta Cheese | Trout | |
|---|---|---|
| other omega 6 | 0.014 G | 0.053 G |
| linoleic acid | 0.356 G | 1.929 G |
| Total | 0.37 G | 1.982 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 Trout (Trout, cooked, NS as to cooking method) .
Ricotta Cheese g
()
|
Daily Values (%) |
Cooked Trout g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
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 trout contain more calories in 100 grams?Both ricotta cheese and trout are high in calories. Trout has 40% more calories than ricotta cheese - ricotta cheese has 150 calories in 100g and trout has 205 calories.
Is ricotta cheese or trout better for protein?
Trout is a fantastic source of protein and it has 220% more protein than ricotta cheese - ricotta cheese has 7.5g of protein per 100 grams and trout has 24.4g of protein.
Does ricotta cheese or trout contain more calcium?
Ricotta cheese is a rich source of calcium and it has 570% more calcium than trout - ricotta cheese has 206mg of calcium in 100 grams and trout has 31mg of calcium.
Does ricotta cheese or trout contain more potassium?
Both ricotta cheese and trout are high in potassium. Trout has 110% more potassium than ricotta cheese - ricotta cheese has 219mg of potassium in 100 grams and trout has 463mg of potassium.