Cotija cheese vs. Egg white — In-Depth Nutrition Comparison
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Differences between cotija cheese and egg whites
- Egg whites contain less phosphorus, vitamin B12, calcium, zinc, copper, vitamin A, and magnesium than cotija cheese.
- Cotija cheese's daily need coverage for phosphorus is 102% higher.
The food types used in this comparison are Cheese, mexican, queso cotija and Egg, white, raw, fresh.
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.
| Contains more MagnesiumMagnesium | +245.5% |
| Contains more CalciumCalcium | +11328.6% |
| Contains more CopperCopper | +934.8% |
| Contains more ZincZinc | +12800% |
| Contains more PhosphorusPhosphorus | +4760% |
| Contains more PotassiumPotassium | +30.4% |
| Contains more IronIron | +∞% |
| Contains less SodiumSodium | -88.1% |
| Contains more SeleniumSelenium | +13% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +625% |
| Contains more Vitamin B6Vitamin B6 | +880% |
| Contains more Vitamin B12Vitamin B12 | +2411.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +150% |
| Contains more CholineCholine | +1300% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20 g
Fats:
30 g
Carbs:
3.97 g
Water:
38 g
Other:
8.03 g
Protein:
10.9 g
Fats:
0.17 g
Carbs:
0.73 g
Water:
87.57 g
Other:
0.63 g
| Contains more ProteinProtein | +83.5% |
| Contains more FatsFats | +17547.1% |
| Contains more CarbsCarbs | +443.8% |
| Contains more OtherOther | +1174.6% |
| Contains more WaterWater | +130.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Phosphorus | 729mg | 15mg | 102% |
| Vitamin B12 | 2.26µg | 0.09µg | 90% |
| Saturated fat | 17.5g | 0g | 80% |
| Calcium | 800mg | 7mg | 79% |
| Sodium | 1400mg | 166mg | 54% |
| Fats | 30g | 0.17g | 46% |
| Zinc | 3.87mg | 0.03mg | 35% |
| Cholesterol | 100mg | 0mg | 33% |
| Vitamin A | 229µg | 0µg | 25% |
| Copper | 0.238mg | 0.023mg | 24% |
| Monounsaturated fat | 8.333g | 0g | 21% |
| Protein | 20g | 10.9g | 18% |
| Calories | 366kcal | 52kcal | 16% |
| Polyunsaturated fat | 1.187g | 0g | 8% |
| Magnesium | 38mg | 11mg | 6% |
| Vitamin B5 | 0.19mg | 4% | |
| Selenium | 17.7µg | 20µg | 4% |
| Vitamin B2 | 0.486mg | 0.439mg | 4% |
| Choline | 15.4mg | 1.1mg | 3% |
| Vitamin D | 0.5µg | 0µg | 3% |
| Vitamin D | 21IU | 0IU | 3% |
| Vitamin B6 | 0.049mg | 0.005mg | 3% |
| Folate | 10µg | 4µg | 2% |
| Vitamin K | 1.9µg | 0µg | 2% |
| Vitamin B1 | 0.029mg | 0.004mg | 2% |
| Vitamin E | 0.25mg | 0mg | 2% |
| Iron | 0mg | 0.08mg | 1% |
| Potassium | 125mg | 163mg | 1% |
| Carbs | 3.97g | 0.73g | 1% |
| Net carbs | 3.97g | 0.73g | N/A |
| Sugar | 0g | 0.71g | N/A |
| Manganese | 0.011mg | 0% | |
| Vitamin B3 | 0.114mg | 0.105mg | 0% |
| Tryptophan | 0.125mg | 0% | |
| Threonine | 0.449mg | 0% | |
| Isoleucine | 0.661mg | 0% | |
| Leucine | 1.016mg | 0% | |
| Lysine | 0.806mg | 0% | |
| Methionine | 0.399mg | 0% | |
| Phenylalanine | 0.686mg | 0% | |
| Valine | 0.809mg | 0% | |
| Histidine | 0.29mg | 0% | |
| Fructose | 0.07g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
40%
10%
Minerals Daily Need Coverage Score
105%
17%
Comparison summary
Which food is lower in Cholesterol?
Egg white is lower in Cholesterol (difference - 100mg)
Which food contains less Sodium?
Egg white contains less Sodium (difference - 1234mg)
Which food is lower in Saturated fat?
Egg white is lower in Saturated fat (difference - 17.5g)
Which food is lower in Sugar?
Cotija cheese is lower in Sugar (difference - 0.71g)
Which food is lower in glycemic index?
Cotija cheese is lower in glycemic index (difference - 0)
Which food is cheaper?
Cotija cheese is cheaper (difference - $1)
Which food is richer in vitamins?
Cotija cheese is relatively richer in vitamins
Which food is richer in minerals?
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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.