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  6. Coconut milk vs. Cotija cheese

Coconut milk vs. Cotija cheese — In-Depth Nutrition Comparison

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The main differences between Coconut milk and Cotija cheese

  • Coconut milk is richer in Iron, yet Cotija cheese is richer in Vitamin B12, Phosphorus, Calcium, Vitamin B2, Zinc, Vitamin A RAE, and Selenium.
  • Daily need coverage for Vitamin B12 from Cotija cheese is 94% higher.
  • Coconut milk contains less Sodium.

Food types used in this article are Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Cheese, mexican, queso cotija.

Infographic

Coconut milk 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.
Coconut milk
Coconut milk
5
:
5
Cotija cheese
Cotija cheese
Contains more Iron +∞%
Contains more Potassium +110.4%
Contains less Sodium -98.9%
Contains more Copper +11.8%
Contains more Calcium +4900%
Contains more Phosphorus +629%
Contains more Zinc +477.6%
Contains more Selenium +185.5%
Equal in Magnesium - 38
Coconut milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 62% 27% 43% 24% 2% 19% 89% 120% 34%
Cotija cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 240% 0% 28% 313% 12% 183% 106% 80% 0% 97%
Contains more Iron +∞%
Contains more Potassium +110.4%
Contains less Sodium -98.9%
Contains more Copper +11.8%
Contains more Calcium +4900%
Contains more Phosphorus +629%
Contains more Zinc +477.6%
Contains more Selenium +185.5%
Equal in Magnesium - 38

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.
Coconut milk
Coconut milk
4
:
8
Cotija cheese
Cotija cheese
Contains more Vitamin C +∞%
Contains more Vitamin B3 +566.7%
Contains more Folate +60%
Contains more Vitamin A +∞%
Contains more Vitamin E +66.7%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +11.5%
Contains more Vitamin B2 +∞%
Contains more Vitamin B6 +48.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +1800%
Coconut milk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 10% 7% 0% 15% 11% 8% 12% 0% 1%
Cotija cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 52% 5% 15% 0% 8% 113% 3% 0% 12% 8% 283% 5%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +566.7%
Contains more Folate +60%
Contains more Vitamin A +∞%
Contains more Vitamin E +66.7%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +11.5%
Contains more Vitamin B2 +∞%
Contains more Vitamin B6 +48.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +1800%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Coconut milk
Coconut milk
2
:
3
Cotija cheese
Cotija cheese
Contains more Carbs +39.5%
Contains more Water +77.9%
Contains more Protein +773.4%
Contains more Fats +25.8%
Contains more Other +1031%
Coconut milk
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
Cotija cheese
20% 30% 4% 38% 8%
Protein: 20 g
Fats: 30 g
Carbs: 3.97 g
Water: 38 g
Other: 8.03 g
Contains more Carbs +39.5%
Contains more Water +77.9%
Contains more Protein +773.4%
Contains more Fats +25.8%
Contains more Other +1031%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Coconut milk
Coconut milk
0
:
3
Cotija cheese
Cotija cheese
Contains less Saturated Fat -17.2%
Contains more Monounsaturated Fat +721.8%
Contains more Polyunsaturated fat +354.8%
Coconut milk
94% 5%
Saturated Fat: 21.14 g
Monounsaturated Fat: 1.014 g
Polyunsaturated fat: 0.261 g
Cotija cheese
65% 31% 4%
Saturated Fat: 17.5 g
Monounsaturated Fat: 8.333 g
Polyunsaturated fat: 1.187 g
Contains less Saturated Fat -17.2%
Contains more Monounsaturated Fat +721.8%
Contains more Polyunsaturated fat +354.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Coconut milk Cotija cheese
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Coconut milk Cotija cheese Opinion
Net carbs 3.34g 3.97g Cotija cheese
Protein 2.29g 20g Cotija cheese
Fats 23.84g 30g Cotija cheese
Carbs 5.54g 3.97g Coconut milk
Calories 230kcal 366kcal Cotija cheese
Sugar 3.34g 0g Cotija cheese
Fiber 2.2g 0g Coconut milk
Calcium 16mg 800mg Cotija cheese
Iron 1.64mg 0mg Coconut milk
Magnesium 37mg 38mg Cotija cheese
Phosphorus 100mg 729mg Cotija cheese
Potassium 263mg 125mg Coconut milk
Sodium 15mg 1400mg Coconut milk
Zinc 0.67mg 3.87mg Cotija cheese
Copper 0.266mg 0.238mg Coconut milk
Manganese 0.916mg Coconut milk
Selenium 6.2µg 17.7µg Cotija cheese
Vitamin A 0IU 865IU Cotija cheese
Vitamin A RAE 0µg 229µg Cotija cheese
Vitamin E 0.15mg 0.25mg Cotija cheese
Vitamin D 0IU 21IU Cotija cheese
Vitamin D 0µg 0.5µg Cotija cheese
Vitamin C 2.8mg 0mg Coconut milk
Vitamin B1 0.026mg 0.029mg Cotija cheese
Vitamin B2 0mg 0.486mg Cotija cheese
Vitamin B3 0.76mg 0.114mg Coconut milk
Vitamin B5 0.183mg Coconut milk
Vitamin B6 0.033mg 0.049mg Cotija cheese
Folate 16µg 10µg Coconut milk
Vitamin B12 0µg 2.26µg Cotija cheese
Vitamin K 0.1µg 1.9µg Cotija cheese
Tryptophan 0.027mg Coconut milk
Threonine 0.083mg Coconut milk
Isoleucine 0.09mg Coconut milk
Leucine 0.17mg Coconut milk
Lysine 0.101mg Coconut milk
Methionine 0.043mg Coconut milk
Phenylalanine 0.116mg Coconut milk
Valine 0.139mg Coconut milk
Histidine 0.053mg Coconut milk
Cholesterol 0mg 100mg Coconut milk
Saturated Fat 21.14g 17.5g Cotija cheese
Monounsaturated Fat 1.014g 8.333g Cotija cheese
Polyunsaturated fat 0.261g 1.187g Cotija cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut milk Cotija cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
5%
Coconut milk
42%
Cotija cheese
Minerals Daily Need Coverage Score
42%
Coconut milk
105%
Cotija cheese

Comparison summary

Which food is lower in Sugar?
Cotija cheese
Cotija cheese is lower in Sugar (difference - 3.34g)
Which food is lower in Saturated Fat?
Cotija cheese
Cotija cheese is lower in Saturated Fat (difference - 3.64g)
Which food is lower in glycemic index?
Cotija cheese
Cotija cheese is lower in glycemic index (difference - 97)
Which food is cheaper?
Cotija cheese
Cotija cheese is cheaper (difference - $4)
Which food is richer in vitamins?
Cotija cheese
Cotija cheese is relatively richer in vitamins
Which food contains less Sodium?
Coconut milk
Coconut milk contains less Sodium (difference - 1385mg)
Which food is lower in Cholesterol?
Coconut milk
Coconut milk is lower in Cholesterol (difference - 100mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Coconut milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/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.