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  6. Cotija cheese vs. Egg

Cotija cheese vs. Egg — In-Depth Nutrition Comparison

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What are the main differences between cotija cheese and eggs?

  • Cotija cheese is richer in phosphorus, calcium, vitamin B12, fats, and zinc, while eggs are higher in copper and choline.
  • Eggs' daily need coverage for copper is 196% higher.
  • Eggs have 16 times less calcium than cotija cheese. Cotija cheese has 800mg of calcium, while eggs have 50mg.
  • Eggs are lower in sodium.

We used Cheese, mexican, queso cotija and Egg, whole, cooked, hard-boiled types in this comparison.

Infographic

Cotija cheese vs Egg infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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%
Egg
Egg
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
Contains more MagnesiumMagnesium +280%
Contains more CalciumCalcium +1500%
Contains more ZincZinc +268.6%
Contains more PhosphorusPhosphorus +323.8%
Contains more IronIron +∞%
Contains more CopperCopper +740.3%
Contains less SodiumSodium -91.1%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +74%
~equal in Potassium ~126mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 7.5% 76% 5% 7.3% 112% 2.1% 0% 11% 283% 4.8% 7.5%
Egg
Egg
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 33% 50% 21% 17% 118% 1.2% 84% 28% 139% 0.75% 33%
Contains more Vitamin AVitamin A +53.7%
Contains more Vitamin B3Vitamin B3 +78.1%
Contains more Vitamin B12Vitamin B12 +103.6%
Contains more Vitamin KVitamin K +533.3%
Contains more Vitamin DVitamin D +340%
Contains more Vitamin EVitamin E +312%
Contains more Vitamin B1Vitamin B1 +127.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +146.9%
Contains more FolateFolate +340%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.513mg

All nutrients comparison - raw data values

Nutrient Cotija cheese Egg DV% diff.
Copper 0.238mg 2mg 196%
Cholesterol 100mg 373mg 91%
Phosphorus 729mg 172mg 80%
Calcium 800mg 50mg 75%
Saturated fat 17.5g 3.267g 65%
Sodium 1400mg 124mg 55%
Choline 15.4mg 293.8mg 51%
Vitamin B12 2.26µg 1.11µg 48%
Fats 30g 10.61g 30%
Vitamin B5 1.398mg 28%
Zinc 3.87mg 1.05mg 26%
Selenium 17.7µg 30.8µg 24%
Protein 20g 12.58g 15%
Iron 0mg 1.19mg 15%
Calories 366kcal 155kcal 11%
Monounsaturated fat 8.333g 4.077g 11%
Vitamin D 0.5µg 2.2µg 9%
Vitamin A 229µg 149µg 9%
Folate 10µg 44µg 9%
Vitamin D* 21 IU 87 IU 8%
Magnesium 38mg 10mg 7%
Vitamin B6 0.049mg 0.121mg 6%
Vitamin E 0.25mg 1.03mg 5%
Vitamin B1 0.029mg 0.066mg 3%
Vitamin B2 0.486mg 0.513mg 2%
Polyunsaturated fat 1.187g 1.414g 2%
Carbs 3.97g 1.12g 1%
Manganese 0.026mg 1%
Vitamin K 1.9µg 0.3µg 1%
Protein per 100 calories 5.5g 8.1g N/A
Calories per 10 g protein 183kcal 123kcal N/A
Weight per 100 calories 27g 65g N/A
Unsaturated / Saturated Fat ratio 0.54 1.7 N/A
Net carbs 3.97g 1.12g N/A
Potassium 125mg 126mg 0%
Sugar 0g 1.12g N/A
Vitamin B3 0.114mg 0.064mg 0%
Tryptophan 0.153mg 0%
Threonine 0.604mg 0%
Isoleucine 0.686mg 0%
Leucine 1.075mg 0%
Lysine 0.904mg 0%
Methionine 0.392mg 0%
Phenylalanine 0.668mg 0%
Valine 0.767mg 0%
Histidine 0.298mg 0%
Omega-3 (EPA) 0g 0.005g N/A
Omega-3 (DHA) 0g 0.038g N/A

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
Egg
Egg
1
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Contains more ProteinProtein +59%
Contains more FatsFats +182.8%
Contains more CarbsCarbs +254.5%
Contains more WaterWater +96.4%

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
Egg
Egg
2
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 g
Contains more Mono. FatMonounsaturated fat +104.4%
Contains less Sat. FatSaturated fat -81.3%
Contains more Poly. FatPolyunsaturated fat +19.1%

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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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.