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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 Egg?

  • Cotija cheese is richer in Phosphorus, Calcium, Vitamin B12, and Zinc, while Egg is higher in Copper, Choline, and Selenium.
  • Egg's daily need coverage for Copper is 196% higher.
  • Egg has 16 times less Calcium than Cotija cheese. Cotija cheese has 800mg of Calcium, while Egg has 50mg.
  • Egg is 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

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
4
:
6
Egg
Egg
Contains more Calcium +1500%
Contains more Magnesium +280%
Contains more Phosphorus +323.8%
Contains more Zinc +268.6%
Contains more Iron +∞%
Contains less Sodium -91.1%
Contains more Copper +740.3%
Contains more Selenium +74%
Equal in Potassium - 126
Cotija cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 240% 0% 28% 313% 12% 183% 106% 80% 0% 97%
Egg
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 45% 8% 74% 12% 17% 29% 667% 4% 169%
Contains more Calcium +1500%
Contains more Magnesium +280%
Contains more Phosphorus +323.8%
Contains more Zinc +268.6%
Contains more Iron +∞%
Contains less Sodium -91.1%
Contains more Copper +740.3%
Contains more Selenium +74%
Equal in Potassium - 126

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
4
:
7
Egg
Egg
Contains more Vitamin A +66.3%
Contains more Vitamin B3 +78.1%
Contains more Vitamin B12 +103.6%
Contains more Vitamin K +533.3%
Contains more Vitamin E +312%
Contains more Vitamin D +340%
Contains more Vitamin B1 +127.6%
Contains more Vitamin B6 +146.9%
Contains more Folate +340%
Equal in Vitamin B2 - 0.513
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%
Egg
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 32% 21% 67% 0% 17% 119% 2% 84% 28% 33% 139% 1%
Contains more Vitamin A +66.3%
Contains more Vitamin B3 +78.1%
Contains more Vitamin B12 +103.6%
Contains more Vitamin K +533.3%
Contains more Vitamin E +312%
Contains more Vitamin D +340%
Contains more Vitamin B1 +127.6%
Contains more Vitamin B6 +146.9%
Contains more Folate +340%
Equal in Vitamin B2 - 0.513

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cotija cheese
Cotija cheese
4
:
1
Egg
Egg
Contains more Protein +59%
Contains more Fats +182.8%
Contains more Carbs +254.5%
Contains more Other +650.5%
Contains more Water +96.4%
Cotija cheese
20% 30% 4% 38% 8%
Protein: 20 g
Fats: 30 g
Carbs: 3.97 g
Water: 38 g
Other: 8.03 g
Egg
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 Protein +59%
Contains more Fats +182.8%
Contains more Carbs +254.5%
Contains more Other +650.5%
Contains more Water +96.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cotija cheese
Cotija cheese
1
:
2
Egg
Egg
Contains more Monounsaturated Fat +104.4%
Contains less Saturated Fat -81.3%
Contains more Polyunsaturated fat +19.1%
Cotija cheese
65% 31% 4%
Saturated Fat: 17.5 g
Monounsaturated Fat: 8.333 g
Polyunsaturated fat: 1.187 g
Egg
37% 47% 16%
Saturated Fat: 3.267 g
Monounsaturated Fat: 4.077 g
Polyunsaturated fat: 1.414 g
Contains more Monounsaturated Fat +104.4%
Contains less Saturated Fat -81.3%
Contains more Polyunsaturated fat +19.1%

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 Egg
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cotija cheese Egg Opinion
Net carbs 3.97g 1.12g Cotija cheese
Protein 20g 12.58g Cotija cheese
Fats 30g 10.61g Cotija cheese
Carbs 3.97g 1.12g Cotija cheese
Calories 366kcal 155kcal Cotija cheese
Sugar 0g 1.12g Cotija cheese
Calcium 800mg 50mg Cotija cheese
Iron 0mg 1.19mg Egg
Magnesium 38mg 10mg Cotija cheese
Phosphorus 729mg 172mg Cotija cheese
Potassium 125mg 126mg Egg
Sodium 1400mg 124mg Egg
Zinc 3.87mg 1.05mg Cotija cheese
Copper 0.238mg 2mg Egg
Manganese 0.026mg Egg
Selenium 17.7µg 30.8µg Egg
Vitamin A 865IU 520IU Cotija cheese
Vitamin A RAE 229µg 149µg Cotija cheese
Vitamin E 0.25mg 1.03mg Egg
Vitamin D 21IU 87IU Egg
Vitamin D 0.5µg 2.2µg Egg
Vitamin B1 0.029mg 0.066mg Egg
Vitamin B2 0.486mg 0.513mg Egg
Vitamin B3 0.114mg 0.064mg Cotija cheese
Vitamin B5 1.398mg Egg
Vitamin B6 0.049mg 0.121mg Egg
Folate 10µg 44µg Egg
Vitamin B12 2.26µg 1.11µg Cotija cheese
Vitamin K 1.9µg 0.3µg Cotija cheese
Tryptophan 0.153mg Egg
Threonine 0.604mg Egg
Isoleucine 0.686mg Egg
Leucine 1.075mg Egg
Lysine 0.904mg Egg
Methionine 0.392mg Egg
Phenylalanine 0.668mg Egg
Valine 0.767mg Egg
Histidine 0.298mg Egg
Cholesterol 100mg 373mg Cotija cheese
Saturated Fat 17.5g 3.267g Egg
Omega-3 - DHA 0g 0.038g Egg
Omega-3 - EPA 0g 0.005g Egg
Monounsaturated Fat 8.333g 4.077g Cotija cheese
Polyunsaturated fat 1.187g 1.414g Egg

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cotija cheese Egg
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
45%
Egg
Minerals Daily Need Coverage Score
105%
Cotija cheese
103%
Egg

Comparison summary

Which food contains less Sodium?
Egg
Egg contains less Sodium (difference - 1276mg)
Which food is lower in Saturated Fat?
Egg
Egg is lower in Saturated Fat (difference - 14.233g)
Which food is lower in Sugar?
Cotija cheese
Cotija cheese is lower in Sugar (difference - 1.12g)
Which food is lower in Cholesterol?
Cotija cheese
Cotija cheese is lower in Cholesterol (difference - 273mg)
Which food is lower in glycemic index?
Cotija cheese
Cotija cheese is lower in glycemic index (difference - 0)
Which food is cheaper?
Cotija cheese
Cotija cheese is cheaper (difference - $1)
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.
Which food is richer in vitamins?
?
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. 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.