Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Dairy
  4. Coconut milk
  5. Compare
  6. Coconut milk vs. Cotija cheese

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

Compare

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, and selenium.
  • Daily need coverage for vitamin B12 for cotija cheese is 94% higher.
  • Cotija cheese contains less saturated fat.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 4.8% 23% 62% 89% 18% 43% 2% 119% 34%
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 PotassiumPotassium +110.4%
Contains more IronIron +∞%
Contains more CopperCopper +11.8%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +4900%
Contains more ZincZinc +477.6%
Contains more PhosphorusPhosphorus +629%
Contains more SeleniumSelenium +185.5%
~equal in Magnesium ~38mg

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 9.3% 0% 3% 0% 6.5% 0% 14% 11% 7.6% 0% 0.25% 12% 4.6%
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 CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +566.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +60%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +66.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +11.5%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B6Vitamin B6 +48.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1800%
Contains more CholineCholine +81.2%

All nutrients comparison - raw data values

Nutrient Coconut milk Cotija cheese DV% diff.
Vitamin B12 0µg 2.26µg 94%
Phosphorus 100mg 729mg 90%
Calcium 16mg 800mg 78%
Sodium 15mg 1400mg 60%
Manganese 0.916mg 40%
Vitamin B2 0mg 0.486mg 37%
Protein 2.29g 20g 35%
Cholesterol 0mg 100mg 33%
Zinc 0.67mg 3.87mg 29%
Vitamin A 0µg 229µg 25%
Selenium 6.2µg 17.7µg 21%
Iron 1.64mg 0mg 21%
Monounsaturated fat 1.014g 8.333g 18%
Saturated fat 21.14g 17.5g 17%
Fats 23.84g 30g 9%
Fiber 2.2g 0g 9%
Calories 230kcal 366kcal 7%
Polyunsaturated fat 0.261g 1.187g 6%
Vitamin B5 0.183mg 4%
Potassium 263mg 125mg 4%
Vitamin B3 0.76mg 0.114mg 4%
Copper 0.266mg 0.238mg 3%
Vitamin D 0µg 0.5µg 3%
Vitamin C 2.8mg 0mg 3%
Vitamin D 0IU 21IU 3%
Vitamin K 0.1µg 1.9µg 2%
Folate 16µg 10µg 2%
Vitamin B6 0.033mg 0.049mg 1%
Carbs 5.54g 3.97g 1%
Choline 8.5mg 15.4mg 1%
Vitamin E 0.15mg 0.25mg 1%
Net carbs 3.34g 3.97g N/A
Magnesium 37mg 38mg 0%
Sugar 3.34g 0g N/A
Vitamin B1 0.026mg 0.029mg 0%
Tryptophan 0.027mg 0%
Threonine 0.083mg 0%
Isoleucine 0.09mg 0%
Leucine 0.17mg 0%
Lysine 0.101mg 0%
Methionine 0.043mg 0%
Phenylalanine 0.116mg 0%
Valine 0.139mg 0%
Histidine 0.053mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 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 CarbsCarbs +39.5%
Contains more WaterWater +77.9%
Contains more ProteinProtein +773.4%
Contains more FatsFats +25.8%
Contains more OtherOther +1031%

Fat Type Comparison

Fat type breakdown side-by-side comparison
94% 5%
Saturated fat: Sat. Fat 21.14 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 0.261 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 less Sat. FatSaturated fat -17.2%
Contains more Mono. FatMonounsaturated fat +721.8%
Contains more Poly. FatPolyunsaturated fat +354.8%

People also compare

Coconut milk
Coconut milk vs Coconut
Coconut
Coconut milk
Coconut milk vs Milk
Milk
Coconut milk
Coconut milk vs Sugar
Sugar
Cotija cheese
Cotija cheese vs Mexican Cheese queso chihuahua
Mexican Cheese queso chihuahua
Cotija cheese
Cotija cheese vs Cottage cheese
Cottage cheese
Cotija cheese
Cotija cheese vs Cream cheese
Cream cheese

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.