Ricotta Cheese vs. Coconut
Nutrition comparison of Ricotta Cheese and Coconut
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
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in ricotta cheese and coconut:
- Both coconut and ricotta cheese are high in calories, potassium and saturated fat.
- Coconut has more thiamin, niacin and folate, however, ricotta cheese contains more riboflavin and Vitamin B12.
- Coconut is a great source of iron.
- Coconut is an excellent source of dietary fiber.
- Ricotta cheese has 22 times less sugar than coconut.
- Ricotta cheese has 52% less carbohydrates than coconut.
- 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 (Nuts, coconut meat, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both coconut and ricotta cheese are high in calories. Coconut has 136% more calories than ricotta cheese - coconut has 354 calories per 100 grams and ricotta cheese has 150 calories.
For macronutrient ratios, ricotta cheese is heavier in protein, lighter in fat and similar to coconut for carbs. Ricotta cheese has a macronutrient ratio of 20:19:61 and for coconut, 4:16:80 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Ricotta Cheese | Coconut | |
|---|---|---|
| Protein | 20% | 4% |
| Carbohydrates | 19% | 16% |
| Fat | 61% | 80% |
| Alcohol | ~ | ~ |
carbohydrates
Ricotta cheese has 52% less carbohydrates than coconut - coconut has 15.2g of total carbs per 100 grams and ricotta cheese has 7.3g of carbohydrates.
dietary fiber
Coconut is an excellent source of dietary fiber and it has more dietary fiber than ricotta cheese - coconut has 9g of dietary fiber per 100 grams and ricotta cheese does not contain significant amounts.
sugar
Ricotta cheese has 22 times less sugar than coconut - coconut has 6.2g of sugar per 100 grams and ricotta cheese has 0.27g of sugar.
Protein
protein
Ricotta cheese has 126% more protein than coconut - coconut has 3.3g of protein per 100 grams and ricotta cheese has 7.5g of protein.
Fat
saturated fat
Both coconut and ricotta cheese are high in saturated fat. Coconut has 363% more saturated fat than ricotta cheese - coconut has 29.7g of saturated fat per 100 grams and ricotta cheese has 6.4g of saturated fat.
trans fat
Both ricotta cheese and coconut are low in trans fat - ricotta cheese has 0.33g of trans fat per 100 grams and coconut does not contain significant amounts.
cholesterol
Coconut has less cholesterol than ricotta cheese - ricotta cheese has 49mg of cholesterol per 100 grams and coconut does not contain significant amounts.
Vitamins
Vitamin C
Coconut has more Vitamin C than ricotta cheese - coconut has 3.3mg 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 - ricotta cheese has 120ug of Vitamin A per 100 grams and coconut does not contain significant amounts.
Vitamin D
Ricotta cheese has more Vitamin D than coconut - ricotta cheese has 10iu of Vitamin D per 100 grams and coconut does not contain significant amounts.
Vitamin E
Coconut and ricotta cheese contain similar amounts of Vitamin E - coconut has 0.24mg of Vitamin E per 100 grams and ricotta cheese has 0.11mg of Vitamin E.
Vitamin K
Coconut and ricotta cheese contain similar amounts of Vitamin K - coconut has 0.2ug of Vitamin K per 100 grams and ricotta cheese has 1.1ug of Vitamin K.
The B Vitamins
Coconut has more thiamin, niacin and folate, however, ricotta cheese contains more riboflavin and Vitamin B12. Both ricotta cheese and coconut contain significant amounts of pantothenic acid and Vitamin B6.
| Ricotta Cheese | Coconut | |
|---|---|---|
| Thiamin | 0.013 MG | 0.066 MG |
| Riboflavin | 0.298 MG | 0.02 MG |
| Niacin | 0.137 MG | 0.54 MG |
| Pantothenic acid | 0.461 MG | 0.3 MG |
| Vitamin B6 | 0.097 MG | 0.054 MG |
| Folate | 4 UG | 26 UG |
| Vitamin B12 | 0.85 UG | ~ |
Minerals
calcium
Ricotta cheese is an excellent source of calcium and it has 13 times more calcium than coconut - coconut has 14mg of calcium per 100 grams and ricotta cheese has 206mg of calcium.
iron
Coconut is a great source of iron and it has 17 times more iron than ricotta cheese - coconut has 2.4mg of iron per 100 grams and ricotta cheese has 0.13mg of iron.
potassium
Both coconut and ricotta cheese are high in potassium. Coconut has 63% more potassium than ricotta cheese - coconut has 356mg 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 contain significant amounts of linoleic acid.
| Ricotta Cheese | Coconut | |
|---|---|---|
| other omega 6 | 0.012 G | ~ |
| linoleic acid | 0.356 G | 0.366 G |
| Total | 0.368 G | 0.366 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 Ricotta Cheese or Coconut .
Note: The specific food items compared are: Ricotta Cheese (Cheese, ricotta, whole milk) and Coconut (Nuts, coconut meat, raw) .
Ricotta Cheese g
()
|
Daily Values (%) |
Coconut g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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IU % | |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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| MG % |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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| MG % |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does coconut or ricotta cheese contain more calories in 100 grams?Both coconut and ricotta cheese are high in calories. Coconut has 140% more calories than ricotta cheese - coconut has 354 calories in 100g and ricotta cheese has 150 calories.
Does coconut or ricotta cheese contain more calcium?
Ricotta cheese is a rich source of calcium and it has 13 times more calcium than coconut - coconut has 14mg of calcium in 100 grams and ricotta cheese has 206mg of calcium.
Does coconut or ricotta cheese contain more potassium?
Both coconut and ricotta cheese are high in potassium. Coconut has 60% more potassium than ricotta cheese - coconut has 356mg of potassium in 100 grams and ricotta cheese has 219mg of potassium.