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  6. Romano cheese vs. Cotija cheese

Romano cheese vs. Cotija cheese — In-Depth Nutrition Comparison

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A recap on differences between romano cheese and cotija cheese

  • Romano cheese is higher in calcium and iron, yet cotija cheese is higher in vitamin B12, copper, zinc, vitamin A, vitamin B2, and selenium.
  • Cotija cheese covers your daily vitamin B12 needs 48% more than romano cheese.

Food varieties used in this article are Cheese, romano and Cheese, mexican, queso cotija.

Infographic

Romano cheese vs Cotija cheese infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 319% 7.6% 29% 10% 70% 326% 187% 2.6% 79%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 240% 11% 0% 79% 106% 312% 183% 0% 97%
Contains more CalciumCalcium +33%
Contains more IronIron +∞%
Contains more ManganeseManganese +∞%
Contains more PotassiumPotassium +45.3%
Contains more CopperCopper +693.3%
Contains more ZincZinc +50%
Contains more SeleniumSelenium +22.1%
~equal in Magnesium ~38mg
~equal in Phosphorus ~729mg
~equal in Sodium ~1400mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 32% 4.6% 7.5% 9.3% 85% 1.4% 25% 20% 140% 5.5% 5.3% 8.4%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 76% 5% 7.5% 7.3% 112% 2.1% 0% 11% 283% 4.8% 7.5% 8.4%
Contains more Vitamin B1Vitamin B1 +27.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +73.5%
Contains more Vitamin KVitamin K +15.8%
Contains more Vitamin AVitamin A +138.5%
Contains more Vitamin B2Vitamin B2 +31.4%
Contains more Vitamin B3Vitamin B3 +48.1%
Contains more Vitamin B12Vitamin B12 +101.8%
Contains more FolateFolate +42.9%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~0.25mg
~equal in Vitamin D ~0.5µg
~equal in Choline ~15.4mg

All nutrients comparison - raw data values

Nutrient Romano cheese Cotija cheese DV% diff.
Vitamin B12 1.12µg 2.26µg 48%
Calcium 1064mg 800mg 26%
Protein 31.8g 20g 24%
Copper 0.03mg 0.238mg 23%
Vitamin A 96µg 229µg 15%
Zinc 2.58mg 3.87mg 12%
Iron 0.77mg 0mg 10%
Vitamin B2 0.37mg 0.486mg 9%
Vitamin B5 0.424mg 8%
Selenium 14.5µg 17.7µg 6%
Fats 26.94g 30g 5%
Polyunsaturated fat 0.593g 1.187g 4%
Phosphorus 760mg 729mg 4%
Vitamin B6 0.085mg 0.049mg 3%
Saturated fat 17.115g 17.5g 2%
Folate 7µg 10µg 1%
Monounsaturated fat 7.838g 8.333g 1%
Calories 387kcal 366kcal 1%
Vitamin B1 0.037mg 0.029mg 1%
Manganese 0.02mg 1%
Potassium 86mg 125mg 1%
Magnesium 41mg 38mg 1%
Cholesterol 104mg 100mg 1%
Sodium 1433mg 1400mg 1%
Net carbs 3.63g 3.97g N/A
Carbs 3.63g 3.97g 0%
Vitamin D 20IU 21IU 0%
Sugar 0.73g 0g N/A
Vitamin E 0.23mg 0.25mg 0%
Vitamin D 0.5µg 0.5µg 0%
Vitamin B3 0.077mg 0.114mg 0%
Vitamin K 2.2µg 1.9µg 0%
Choline 15.4mg 15.4mg 0%
Tryptophan 0.429mg 0%
Threonine 1.171mg 0%
Isoleucine 1.685mg 0%
Leucine 3.071mg 0%
Lysine 2.941mg 0%
Methionine 0.852mg 0%
Phenylalanine 1.71mg 0%
Valine 2.183mg 0%
Histidine 1.231mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
32% 27% 4% 31% 7%
Protein: 31.8 g
Fats: 26.94 g
Carbs: 3.63 g
Water: 30.91 g
Other: 6.72 g
20% 30% 4% 38% 8%
Protein: 20 g
Fats: 30 g
Carbs: 3.97 g
Water: 38 g
Other: 8.03 g
Contains more ProteinProtein +59%
Contains more FatsFats +11.4%
Contains more WaterWater +22.9%
Contains more OtherOther +19.5%
~equal in Carbs ~3.97g

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 31% 2%
Saturated fat: Sat. Fat 17.115 g
Monounsaturated fat: Mono. Fat 7.838 g
Polyunsaturated fat: Poly. Fat 0.593 g
65% 31% 4%
Saturated fat: Sat. Fat 17.5 g
Monounsaturated fat: Mono. Fat 8.333 g
Polyunsaturated fat: Poly. Fat 1.187 g
Contains more Poly. FatPolyunsaturated fat +100.2%
~equal in Saturated fat ~17.5g
~equal in Monounsaturated fat ~8.333g

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/nutrients
  2. Cotija cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170898/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.