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  6. Cotija cheese vs. Egg white

Cotija cheese vs. Egg white — In-Depth Nutrition Comparison

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Differences between Cotija cheese and Egg white

  • Egg white contains less Phosphorus, Vitamin B12, Calcium, Zinc, Vitamin A RAE, Copper, 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

Cotija cheese vs Egg white 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
Egg white
Egg white
Contains more Calcium +11328.6%
Contains more Magnesium +245.5%
Contains more Phosphorus +4760%
Contains more Zinc +12800%
Contains more Copper +934.8%
Contains more Iron +∞%
Contains more Potassium +30.4%
Contains less Sodium -88.1%
Contains more Selenium +13%
Cotija cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 240% 0% 28% 313% 12% 183% 106% 80% 0% 97%
Egg white
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 3% 8% 7% 15% 22% 1% 8% 2% 110%
Contains more Calcium +11328.6%
Contains more Magnesium +245.5%
Contains more Phosphorus +4760%
Contains more Zinc +12800%
Contains more Copper +934.8%
Contains more Iron +∞%
Contains more Potassium +30.4%
Contains less Sodium -88.1%
Contains more Selenium +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.
Cotija cheese
Cotija cheese
10
:
1
Egg white
Egg white
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +625%
Contains more Vitamin B2 +10.7%
Contains more Vitamin B6 +880%
Contains more Folate +150%
Contains more Vitamin B12 +2411.1%
Contains more Vitamin K +∞%
Equal in Vitamin B2 - 0.439
Equal in Vitamin B3 - 0.105
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 white
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 1% 102% 2% 12% 2% 3% 12% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +625%
Contains more Vitamin B2 +10.7%
Contains more Vitamin B6 +880%
Contains more Folate +150%
Contains more Vitamin B12 +2411.1%
Contains more Vitamin K +∞%
Equal in Vitamin B2 - 0.439
Equal in Vitamin B3 - 0.105

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cotija cheese
Cotija cheese
4
:
1
Egg white
Egg white
Contains more Protein +83.5%
Contains more Fats +17547.1%
Contains more Carbs +443.8%
Contains more Other +1174.6%
Contains more Water +130.4%
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 white
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
Contains more Protein +83.5%
Contains more Fats +17547.1%
Contains more Carbs +443.8%
Contains more Other +1174.6%
Contains more Water +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.
Cotija cheese Egg white
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Cotija cheese Egg white Opinion
Net carbs 3.97g 0.73g Cotija cheese
Protein 20g 10.9g Cotija cheese
Fats 30g 0.17g Cotija cheese
Carbs 3.97g 0.73g Cotija cheese
Calories 366kcal 52kcal Cotija cheese
Fructose 0.07g Egg white
Sugar 0g 0.71g Cotija cheese
Calcium 800mg 7mg Cotija cheese
Iron 0mg 0.08mg Egg white
Magnesium 38mg 11mg Cotija cheese
Phosphorus 729mg 15mg Cotija cheese
Potassium 125mg 163mg Egg white
Sodium 1400mg 166mg Egg white
Zinc 3.87mg 0.03mg Cotija cheese
Copper 0.238mg 0.023mg Cotija cheese
Manganese 0.011mg Egg white
Selenium 17.7µg 20µg Egg white
Vitamin A 865IU 0IU Cotija cheese
Vitamin A RAE 229µg 0µg Cotija cheese
Vitamin E 0.25mg 0mg Cotija cheese
Vitamin D 21IU 0IU Cotija cheese
Vitamin D 0.5µg 0µg Cotija cheese
Vitamin B1 0.029mg 0.004mg Cotija cheese
Vitamin B2 0.486mg 0.439mg Cotija cheese
Vitamin B3 0.114mg 0.105mg Cotija cheese
Vitamin B5 0.19mg Egg white
Vitamin B6 0.049mg 0.005mg Cotija cheese
Folate 10µg 4µg Cotija cheese
Vitamin B12 2.26µg 0.09µg Cotija cheese
Vitamin K 1.9µg 0µg Cotija cheese
Tryptophan 0.125mg Egg white
Threonine 0.449mg Egg white
Isoleucine 0.661mg Egg white
Leucine 1.016mg Egg white
Lysine 0.806mg Egg white
Methionine 0.399mg Egg white
Phenylalanine 0.686mg Egg white
Valine 0.809mg Egg white
Histidine 0.29mg Egg white
Cholesterol 100mg 0mg Egg white
Saturated Fat 17.5g 0g Egg white
Monounsaturated Fat 8.333g 0g Cotija cheese
Polyunsaturated fat 1.187g 0g Cotija cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cotija cheese Egg white
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
11%
Egg white
Minerals Daily Need Coverage Score
105%
Cotija cheese
17%
Egg white

Comparison summary

Which food contains less Sodium?
Egg white
Egg white contains less Sodium (difference - 1234mg)
Which food is lower in Cholesterol?
Egg white
Egg white is lower in Cholesterol (difference - 100mg)
Which food is lower in Saturated Fat?
Egg white
Egg white is lower in Saturated Fat (difference - 17.5g)
Which food is lower in Sugar?
Cotija cheese
Cotija cheese is lower in Sugar (difference - 0.71g)
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 vitamins?
Cotija cheese
Cotija cheese is relatively richer in vitamins
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. Egg white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.