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  6. Cotija cheese vs. Coconut milk

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

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The main differences between cotija cheese and coconut milk

  • Cotija cheese is richer in vitamin B12, phosphorus, calcium, vitamin B2, zinc, and selenium, yet coconut milk is richer in iron.
  • Daily need coverage for vitamin B12 for cotija cheese is 94% higher.
  • Coconut milk contains less cholesterol.

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

Infographic

Cotija cheese vs Coconut milk infographic
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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 27% 240% 11% 0% 79% 106% 312% 183% 0% 97%
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%
Contains more CalciumCalcium +4900%
Contains more ZincZinc +477.6%
Contains more PhosphorusPhosphorus +629%
Contains more SeleniumSelenium +185.5%
Contains more PotassiumPotassium +110.4%
Contains more IronIron +∞%
Contains more CopperCopper +11.8%
Contains less SodiumSodium -98.9%
~equal in Magnesium ~37mg

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% 76% 5% 7.5% 7.3% 112% 2.1% 0% 11% 283% 4.8% 7.5% 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 9.3% 0% 3% 0% 6.5% 0% 14% 11% 7.6% 0% 0.25% 12% 4.6%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +566.7%
Contains more FolateFolate +60%

All nutrients comparison - raw data values

Nutrient Cotija cheese Coconut milk DV% diff.
Vitamin B12 2.26µg 0µg 94%
Phosphorus 729mg 100mg 90%
Calcium 800mg 16mg 78%
Sodium 1400mg 15mg 60%
Manganese 0.916mg 40%
Vitamin B2 0.486mg 0mg 37%
Protein 20g 2.29g 35%
Cholesterol 100mg 0mg 33%
Zinc 3.87mg 0.67mg 29%
Vitamin A 229µg 0µg 25%
Selenium 17.7µg 6.2µg 21%
Iron 0mg 1.64mg 21%
Monounsaturated fat 8.333g 1.014g 18%
Saturated fat 17.5g 21.14g 17%
Fats 30g 23.84g 9%
Fiber 0g 2.2g 9%
Calories 366kcal 230kcal 7%
Polyunsaturated fat 1.187g 0.261g 6%
Vitamin B5 0.183mg 4%
Potassium 125mg 263mg 4%
Vitamin B3 0.114mg 0.76mg 4%
Copper 0.238mg 0.266mg 3%
Vitamin D 0.5µg 0µg 3%
Vitamin C 0mg 2.8mg 3%
Vitamin D 21IU 0IU 3%
Vitamin K 1.9µg 0.1µg 2%
Folate 10µg 16µg 2%
Vitamin B6 0.049mg 0.033mg 1%
Carbs 3.97g 5.54g 1%
Choline 15.4mg 8.5mg 1%
Vitamin E 0.25mg 0.15mg 1%
Net carbs 3.97g 3.34g N/A
Magnesium 38mg 37mg 0%
Sugar 0g 3.34g N/A
Vitamin B1 0.029mg 0.026mg 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
20% 30% 4% 38% 8%
Protein: 20 g
Fats: 30 g
Carbs: 3.97 g
Water: 38 g
Other: 8.03 g
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
Contains more ProteinProtein +773.4%
Contains more FatsFats +25.8%
Contains more OtherOther +1031%
Contains more CarbsCarbs +39.5%
Contains more WaterWater +77.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
65% 31% 4%
Saturated fat: Sat. Fat 17.5 g
Monounsaturated fat: Mono. Fat 8.333 g
Polyunsaturated fat: Poly. Fat 1.187 g
94% 5%
Saturated fat: Sat. Fat 21.14 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 0.261 g
Contains less Sat. FatSaturated fat -17.2%
Contains more Mono. FatMonounsaturated fat +721.8%
Contains more Poly. FatPolyunsaturated fat +354.8%

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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. Cotija cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170898/nutrients
  2. Coconut milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/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.