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  6. Cotija cheese vs. Duck egg

Cotija cheese vs. Duck egg — In-Depth Nutrition Comparison

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A recap on differences between cotija cheese and duck eggs

  • Cotija cheese is higher in calcium, phosphorus, and zinc, yet duck eggs are higher in vitamin B12, iron, choline, and selenium.
  • Duck eggs cover your daily cholesterol needs 261% more than cotija cheese.
  • Cotija cheese contains 13 times more calcium than duck eggs. While cotija cheese contains 800mg of calcium, duck eggs contain only 64mg.
  • The amount of sodium in duck eggs is lower.

Food varieties used in this article are Cheese, mexican, queso cotija and Egg, duck, whole, fresh, raw.

Infographic

Cotija cheese vs Duck 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.
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 12% 19% 20% 144% 21% 38% 94% 19% 5% 199%
Contains more MagnesiumMagnesium +123.5%
Contains more CalciumCalcium +1150%
Contains more CopperCopper +283.9%
Contains more ZincZinc +174.5%
Contains more PhosphorusPhosphorus +231.4%
Contains more PotassiumPotassium +77.6%
Contains more IronIron +∞%
Contains less SodiumSodium -89.6%
Contains more SeleniumSelenium +105.6%

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 0% 65% 27% 26% 39% 93% 3.8% 112% 58% 675% 1% 60% 144%
Contains more Vitamin AVitamin A +18%
Contains more Vitamin B2Vitamin B2 +20.3%
Contains more Vitamin KVitamin K +375%
Contains more Vitamin EVitamin E +436%
Contains more Vitamin DVitamin D +240%
Contains more Vitamin B1Vitamin B1 +437.9%
Contains more Vitamin B3Vitamin B3 +75.4%
Contains more Vitamin B6Vitamin B6 +410.2%
Contains more Vitamin B12Vitamin B12 +138.9%
Contains more FolateFolate +700%
Contains more CholineCholine +1610.4%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Cotija cheese Duck egg DV% diff.
Cholesterol 100mg 884mg 261%
Vitamin B12 2.26µg 5.4µg 131%
Calcium 800mg 64mg 74%
Phosphorus 729mg 220mg 73%
Saturated fat 17.5g 3.681g 63%
Sodium 1400mg 146mg 55%
Iron 0mg 3.85mg 48%
Choline 15.4mg 263.4mg 45%
Vitamin B5 1.862mg 37%
Selenium 17.7µg 36.4µg 34%
Fats 30g 13.77g 25%
Zinc 3.87mg 1.41mg 22%
Copper 0.238mg 0.062mg 20%
Folate 10µg 80µg 18%
Vitamin B6 0.049mg 0.25mg 15%
Protein 20g 12.81g 14%
Vitamin B1 0.029mg 0.156mg 11%
Calories 366kcal 185kcal 9%
Vitamin E 0.25mg 1.34mg 7%
Vitamin D 0.5µg 1.7µg 6%
Vitamin B2 0.486mg 0.404mg 6%
Vitamin D 21IU 69IU 6%
Monounsaturated fat 8.333g 6.525g 5%
Magnesium 38mg 17mg 5%
Vitamin A 229µg 194µg 4%
Potassium 125mg 222mg 3%
Manganese 0.038mg 2%
Vitamin B3 0.114mg 0.2mg 1%
Vitamin K 1.9µg 0.4µg 1%
Carbs 3.97g 1.45g 1%
Net carbs 3.97g 1.45g N/A
Sugar 0g 0.93g N/A
Polyunsaturated fat 1.187g 1.223g 0%
Tryptophan 0.26mg 0%
Threonine 0.736mg 0%
Isoleucine 0.598mg 0%
Leucine 1.097mg 0%
Lysine 0.951mg 0%
Methionine 0.576mg 0%
Phenylalanine 0.84mg 0%
Valine 0.885mg 0%
Histidine 0.32mg 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
13% 14% 71%
Protein: 12.81 g
Fats: 13.77 g
Carbs: 1.45 g
Water: 70.83 g
Other: 1.14 g
Contains more ProteinProtein +56.1%
Contains more FatsFats +117.9%
Contains more CarbsCarbs +173.8%
Contains more OtherOther +604.4%
Contains more WaterWater +86.4%

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
32% 57% 11%
Saturated fat: Sat. Fat 3.681 g
Monounsaturated fat: Mono. Fat 6.525 g
Polyunsaturated fat: Poly. Fat 1.223 g
Contains more Mono. FatMonounsaturated fat +27.7%
Contains less Sat. FatSaturated fat -79%
~equal in Polyunsaturated fat ~1.223g

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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. Duck egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172189/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.