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  6. Cotija cheese vs. Goat cheese

Cotija cheese vs. Goat cheese — In-Depth Nutrition Comparison

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The main differences between Cotija cheese and Goat cheese

  • Cotija cheese is richer in Vitamin B12, Phosphorus, Calcium, Zinc, and Selenium, yet Goat cheese is richer in Copper, Iron, and Vitamin A RAE.
  • Daily need coverage for Vitamin B12 from Cotija cheese is 85% higher.
  • Cotija cheese contains 6 times more Zinc than Goat cheese. Cotija cheese contains 3.87mg of Zinc, while Goat cheese contains 0.66mg.
  • Goat cheese contains less Sodium.

Food types used in this article are Cheese, mexican, queso cotija and Cheese, goat, semisoft type.

Infographic

Cotija cheese vs Goat cheese 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
Goat cheese
Goat cheese
Contains more Calcium +168.5%
Contains more Magnesium +31%
Contains more Phosphorus +94.4%
Contains more Zinc +486.4%
Contains more Selenium +365.8%
Contains more Iron +∞%
Contains more Potassium +26.4%
Contains less Sodium -70.4%
Contains more Copper +137%
Cotija cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 240% 0% 28% 313% 12% 183% 106% 80% 0% 97%
Goat cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 90% 61% 21% 161% 14% 55% 19% 188% 13% 21%
Contains more Calcium +168.5%
Contains more Magnesium +31%
Contains more Phosphorus +94.4%
Contains more Zinc +486.4%
Contains more Selenium +365.8%
Contains more Iron +∞%
Contains more Potassium +26.4%
Contains less Sodium -70.4%
Contains more Copper +137%

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
2
:
8
Goat cheese
Goat cheese
Contains more Folate +400%
Contains more Vitamin B12 +927.3%
Contains more Vitamin A +69.2%
Contains more Vitamin B1 +148.3%
Contains more Vitamin B2 +39.1%
Contains more Vitamin B3 +907%
Contains more Vitamin B6 +22.4%
Contains more Vitamin K +31.6%
Equal in Vitamin E - 0.26
Equal in Vitamin D - 0.5
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%
Goat cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 88% 6% 15% 0% 18% 156% 22% 12% 14% 2% 28% 7%
Contains more Folate +400%
Contains more Vitamin B12 +927.3%
Contains more Vitamin A +69.2%
Contains more Vitamin B1 +148.3%
Contains more Vitamin B2 +39.1%
Contains more Vitamin B3 +907%
Contains more Vitamin B6 +22.4%
Contains more Vitamin K +31.6%
Equal in Vitamin E - 0.26
Equal in Vitamin D - 0.5

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cotija cheese
Cotija cheese
3
:
2
Goat cheese
Goat cheese
Contains more Carbs +3208.3%
Contains more Other +173.1%
Contains more Water +19.8%
Equal in Protein - 21.58
Equal in Fats - 29.84
Cotija cheese
20% 30% 4% 38% 8%
Protein: 20 g
Fats: 30 g
Carbs: 3.97 g
Water: 38 g
Other: 8.03 g
Goat cheese
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 g
Contains more Carbs +3208.3%
Contains more Other +173.1%
Contains more Water +19.8%
Equal in Protein - 21.58
Equal in Fats - 29.84

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cotija cheese
Cotija cheese
3
:
0
Goat cheese
Goat cheese
Contains less Saturated Fat -15.2%
Contains more Monounsaturated Fat +22.4%
Contains more Polyunsaturated fat +67.4%
Cotija cheese
65% 31% 4%
Saturated Fat: 17.5 g
Monounsaturated Fat: 8.333 g
Polyunsaturated fat: 1.187 g
Goat cheese
73% 24% 3%
Saturated Fat: 20.639 g
Monounsaturated Fat: 6.808 g
Polyunsaturated fat: 0.709 g
Contains less Saturated Fat -15.2%
Contains more Monounsaturated Fat +22.4%
Contains more Polyunsaturated fat +67.4%

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

All nutrients comparison - raw data values

Nutrient Cotija cheese Goat cheese Opinion
Net carbs 3.97g 0.12g Cotija cheese
Protein 20g 21.58g Goat cheese
Fats 30g 29.84g Cotija cheese
Carbs 3.97g 0.12g Cotija cheese
Calories 366kcal 364kcal Cotija cheese
Sugar 0g 0.12g Cotija cheese
Calcium 800mg 298mg Cotija cheese
Iron 0mg 1.62mg Goat cheese
Magnesium 38mg 29mg Cotija cheese
Phosphorus 729mg 375mg Cotija cheese
Potassium 125mg 158mg Goat cheese
Sodium 1400mg 415mg Goat cheese
Zinc 3.87mg 0.66mg Cotija cheese
Copper 0.238mg 0.564mg Goat cheese
Manganese 0.093mg Goat cheese
Selenium 17.7µg 3.8µg Cotija cheese
Vitamin A 865IU 1464IU Goat cheese
Vitamin A RAE 229µg 407µg Goat cheese
Vitamin E 0.25mg 0.26mg Goat cheese
Vitamin D 21IU 22IU Goat cheese
Vitamin D 0.5µg 0.5µg
Vitamin B1 0.029mg 0.072mg Goat cheese
Vitamin B2 0.486mg 0.676mg Goat cheese
Vitamin B3 0.114mg 1.148mg Goat cheese
Vitamin B5 0.19mg Goat cheese
Vitamin B6 0.049mg 0.06mg Goat cheese
Folate 10µg 2µg Cotija cheese
Vitamin B12 2.26µg 0.22µg Cotija cheese
Vitamin K 1.9µg 2.5µg Goat cheese
Tryptophan 0.227mg Goat cheese
Threonine 0.805mg Goat cheese
Isoleucine 0.893mg Goat cheese
Leucine 1.861mg Goat cheese
Lysine 1.549mg Goat cheese
Methionine 0.575mg Goat cheese
Phenylalanine 0.859mg Goat cheese
Valine 1.485mg Goat cheese
Histidine 0.589mg Goat cheese
Cholesterol 100mg 79mg Goat cheese
Saturated Fat 17.5g 20.639g Cotija cheese
Monounsaturated Fat 8.333g 6.808g Cotija cheese
Polyunsaturated fat 1.187g 0.709g Cotija cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cotija cheese Goat cheese
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
30%
Goat cheese
Minerals Daily Need Coverage Score
105%
Cotija cheese
64%
Goat cheese

Comparison summary

Which food contains less Sodium?
Goat cheese
Goat cheese contains less Sodium (difference - 985mg)
Which food is lower in Cholesterol?
Goat cheese
Goat cheese is lower in Cholesterol (difference - 21mg)
Which food is richer in vitamins?
Goat cheese
Goat cheese is relatively richer in vitamins
Which food is lower in Sugar?
Cotija cheese
Cotija cheese is lower in Sugar (difference - 0.12g)
Which food is lower in Saturated Fat?
Cotija cheese
Cotija cheese is lower in Saturated Fat (difference - 3.139g)
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 - $2)
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. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/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.