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  6. Cotija cheese vs. Goat milk

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

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Summary of differences between cotija cheese and goat milk

  • Goat milk has less vitamin B12, phosphorus, calcium, zinc, selenium, vitamin B2, and copper than cotija cheese.
  • Cotija cheese covers your daily need for vitamin B12, 91% more than goat milk.
  • Cotija cheese has 28 times more sodium than goat milk. While cotija cheese has 1400mg of sodium, goat milk has only 50mg.

These are the specific foods used in this comparison Cheese, mexican, queso cotija and Milk, goat, fluid, with added vitamin D.

Infographic

Cotija cheese vs Goat milk 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 10% 40% 18% 1.9% 15% 8.2% 48% 6.5% 2.3% 7.6%
Contains more MagnesiumMagnesium +171.4%
Contains more CalciumCalcium +497%
Contains more CopperCopper +417.4%
Contains more ZincZinc +1190%
Contains more PhosphorusPhosphorus +556.8%
Contains more SeleniumSelenium +1164.3%
Contains more PotassiumPotassium +63.2%
Contains more IronIron +∞%
Contains less SodiumSodium -96.4%

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 4.3% 19% 1.4% 20% 12% 32% 5.2% 19% 11% 8.8% 0.75% 0.75% 8.7%
Contains more Vitamin AVitamin A +301.8%
Contains more Vitamin EVitamin E +257.1%
Contains more Vitamin B2Vitamin B2 +252.2%
Contains more Vitamin B12Vitamin B12 +3128.6%
Contains more Vitamin KVitamin K +533.3%
Contains more FolateFolate +900%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +160%
Contains more Vitamin B1Vitamin B1 +65.5%
Contains more Vitamin B3Vitamin B3 +143%
~equal in Vitamin B6 ~0.046mg
~equal in Choline ~16mg

All nutrients comparison - raw data values

Nutrient Cotija cheese Goat milk DV% diff.
Vitamin B12 2.26µg 0.07µg 91%
Phosphorus 729mg 111mg 88%
Saturated fat 17.5g 2.667g 67%
Calcium 800mg 134mg 67%
Sodium 1400mg 50mg 59%
Fats 30g 4.14g 40%
Protein 20g 3.56g 33%
Zinc 3.87mg 0.3mg 32%
Selenium 17.7µg 1.4µg 30%
Cholesterol 100mg 11mg 30%
Vitamin B2 0.486mg 0.138mg 27%
Copper 0.238mg 0.046mg 21%
Vitamin A 229µg 57µg 19%
Monounsaturated fat 8.333g 1.109g 18%
Calories 366kcal 69kcal 15%
Polyunsaturated fat 1.187g 0.149g 7%
Vitamin B5 0.31mg 6%
Magnesium 38mg 14mg 6%
Vitamin D 0.5µg 1.3µg 4%
Vitamin D 21IU 51IU 4%
Folate 10µg 1µg 2%
Potassium 125mg 204mg 2%
Vitamin B1 0.029mg 0.048mg 2%
Vitamin E 0.25mg 0.07mg 1%
Manganese 0.018mg 1%
Vitamin B3 0.114mg 0.277mg 1%
Vitamin K 1.9µg 0.3µg 1%
Iron 0mg 0.05mg 1%
Vitamin C 0mg 1.3mg 1%
Net carbs 3.97g 4.45g N/A
Carbs 3.97g 4.45g 0%
Sugar 0g 4.45g N/A
Vitamin B6 0.049mg 0.046mg 0%
Choline 15.4mg 16mg 0%
Tryptophan 0.044mg 0%
Threonine 0.163mg 0%
Isoleucine 0.207mg 0%
Leucine 0.314mg 0%
Lysine 0.29mg 0%
Methionine 0.08mg 0%
Phenylalanine 0.155mg 0%
Valine 0.24mg 0%
Histidine 0.089mg 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
4% 4% 4% 87%
Protein: 3.56 g
Fats: 4.14 g
Carbs: 4.45 g
Water: 87.03 g
Other: 0.82 g
Contains more ProteinProtein +461.8%
Contains more FatsFats +624.6%
Contains more OtherOther +879.3%
Contains more CarbsCarbs +12.1%
Contains more WaterWater +129%

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
68% 28% 4%
Saturated fat: Sat. Fat 2.667 g
Monounsaturated fat: Mono. Fat 1.109 g
Polyunsaturated fat: Poly. Fat 0.149 g
Contains more Mono. FatMonounsaturated fat +651.4%
Contains more Poly. FatPolyunsaturated fat +696.6%
Contains less Sat. FatSaturated fat -84.8%

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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. Goat milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171278/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.