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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, Vitamin A RAE, and Selenium, yet Coconut milk is richer in Iron.
  • Daily need coverage for Vitamin B12 from 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
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.
Cotija cheese
Cotija cheese
5
:
5
Coconut milk
Coconut milk
Contains more Calcium +4900%
Contains more Phosphorus +629%
Contains more Zinc +477.6%
Contains more Selenium +185.5%
Contains more Iron +∞%
Contains more Potassium +110.4%
Contains less Sodium -98.9%
Contains more Copper +11.8%
Equal in Magnesium - 37
Cotija cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 240% 0% 28% 313% 12% 183% 106% 80% 0% 97%
Coconut milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 62% 27% 43% 24% 2% 19% 89% 120% 34%
Contains more Calcium +4900%
Contains more Phosphorus +629%
Contains more Zinc +477.6%
Contains more Selenium +185.5%
Contains more Iron +∞%
Contains more Potassium +110.4%
Contains less Sodium -98.9%
Contains more Copper +11.8%
Equal in Magnesium - 37

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.
Cotija cheese
Cotija cheese
8
:
4
Coconut milk
Coconut milk
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%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +566.7%
Contains more Folate +60%
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%
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%
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%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +566.7%
Contains more Folate +60%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cotija cheese
Cotija cheese
3
:
0
Coconut milk
Coconut milk
Contains less Saturated Fat -17.2%
Contains more Monounsaturated Fat +721.8%
Contains more Polyunsaturated fat +354.8%
Cotija cheese
65% 31% 4%
Saturated Fat: 17.5 g
Monounsaturated Fat: 8.333 g
Polyunsaturated fat: 1.187 g
Coconut milk
94% 5%
Saturated Fat: 21.14 g
Monounsaturated Fat: 1.014 g
Polyunsaturated fat: 0.261 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.
Cotija cheese Coconut milk
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 Cotija cheese Coconut milk Opinion
Net carbs 3.97g 3.34g Cotija cheese
Protein 20g 2.29g Cotija cheese
Fats 30g 23.84g Cotija cheese
Carbs 3.97g 5.54g Coconut milk
Calories 366kcal 230kcal Cotija cheese
Sugar 0g 3.34g Cotija cheese
Fiber 0g 2.2g Coconut milk
Calcium 800mg 16mg Cotija cheese
Iron 0mg 1.64mg Coconut milk
Magnesium 38mg 37mg Cotija cheese
Phosphorus 729mg 100mg Cotija cheese
Potassium 125mg 263mg Coconut milk
Sodium 1400mg 15mg Coconut milk
Zinc 3.87mg 0.67mg Cotija cheese
Copper 0.238mg 0.266mg Coconut milk
Manganese 0.916mg Coconut milk
Selenium 17.7µg 6.2µg Cotija cheese
Vitamin A 865IU 0IU Cotija cheese
Vitamin A RAE 229µg 0µg Cotija cheese
Vitamin E 0.25mg 0.15mg Cotija cheese
Vitamin D 21IU 0IU Cotija cheese
Vitamin D 0.5µg 0µg Cotija cheese
Vitamin C 0mg 2.8mg Coconut milk
Vitamin B1 0.029mg 0.026mg Cotija cheese
Vitamin B2 0.486mg 0mg Cotija cheese
Vitamin B3 0.114mg 0.76mg Coconut milk
Vitamin B5 0.183mg Coconut milk
Vitamin B6 0.049mg 0.033mg Cotija cheese
Folate 10µg 16µg Coconut milk
Vitamin B12 2.26µg 0µg Cotija cheese
Vitamin K 1.9µg 0.1µg 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 100mg 0mg Coconut milk
Saturated Fat 17.5g 21.14g Cotija cheese
Monounsaturated Fat 8.333g 1.014g Cotija cheese
Polyunsaturated fat 1.187g 0.261g Cotija cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cotija cheese Coconut milk
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
42%
Cotija cheese
5%
Coconut milk
Minerals Daily Need Coverage Score
105%
Cotija cheese
42%
Coconut milk

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. 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.