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  6. Cotija cheese vs. Goose egg

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

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What are the main differences between cotija cheese and goose eggs?

  • Cotija cheese is richer in phosphorus, calcium, and zinc, while goose eggs are higher in vitamin B12, iron, choline, and selenium.
  • Goose eggs' daily need coverage for cholesterol is 251% higher.
  • Goose eggs have 13 times less calcium than cotija cheese. Cotija cheese has 800mg of calcium, while goose eggs have 60mg.
  • Goose eggs are lower in sodium.

We used Cheese, mexican, queso cotija and Egg, goose, whole, fresh, raw types in this comparison.

Infographic

Cotija cheese vs Goose 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 11% 18% 19% 137% 21% 36% 89% 18% 5% 201%
Contains more MagnesiumMagnesium +137.5%
Contains more CalciumCalcium +1233.3%
Contains more CopperCopper +283.9%
Contains more ZincZinc +191%
Contains more PhosphorusPhosphorus +250.5%
Contains more PotassiumPotassium +68%
Contains more IronIron +∞%
Contains less SodiumSodium -90.1%
Contains more SeleniumSelenium +108.5%

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 0% 76% 5% 7.5% 7.3% 112% 2.1% 0% 11% 283% 4.8% 7.5%
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 0% 62% 26% 26% 37% 88% 3.5% 106% 54% 638% 1% 57%
Contains more Vitamin AVitamin A +22.5%
Contains more Vitamin B2Vitamin B2 +27.2%
Contains more Vitamin KVitamin K +375%
Contains more Vitamin EVitamin E +416%
Contains more Vitamin DVitamin D +240%
Contains more Vitamin B1Vitamin B1 +406.9%
Contains more Vitamin B3Vitamin B3 +65.8%
Contains more Vitamin B6Vitamin B6 +381.6%
Contains more Vitamin B12Vitamin B12 +125.7%
Contains more FolateFolate +660%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Cotija cheese Goose egg DV% diff.
Cholesterol 100mg 852mg 251%
Vitamin B12 2.26µg 5.1µg 118%
Calcium 800mg 60mg 74%
Phosphorus 729mg 208mg 74%
Saturated fat 17.5g 3.595g 63%
Sodium 1400mg 138mg 55%
Iron 0mg 3.64mg 46%
Choline 15.4mg 263.4mg 45%
Selenium 17.7µg 36.9µg 35%
Vitamin B5 1.759mg 35%
Fats 30g 13.27g 26%
Zinc 3.87mg 1.33mg 23%
Copper 0.238mg 0.062mg 20%
Folate 10µg 76µg 17%
Vitamin B6 0.049mg 0.236mg 14%
Protein 20g 13.87g 12%
Vitamin B1 0.029mg 0.147mg 10%
Calories 366kcal 185kcal 9%
Vitamin B2 0.486mg 0.382mg 8%
Vitamin E 0.25mg 1.29mg 7%
Vitamin D 21 IU 66 IU 6%
Vitamin D 0.5µg 1.7µg 6%
Monounsaturated fat 8.333g 5.747g 6%
Magnesium 38mg 16mg 5%
Vitamin A 229µg 187µg 5%
Potassium 125mg 210mg 3%
Polyunsaturated fat 1.187g 1.672g 3%
Manganese 0.038mg 2%
Carbs 3.97g 1.35g 1%
Vitamin K 1.9µg 0.4µg 1%
Net carbs 3.97g 1.35g N/A
Sugar 0g 0.94g N/A
Vitamin B3 0.114mg 0.189mg 0%
Tryptophan 0.282mg 0%
Threonine 0.797mg 0%
Isoleucine 0.647mg 0%
Leucine 1.188mg 0%
Lysine 1.03mg 0%
Methionine 0.624mg 0%
Phenylalanine 0.91mg 0%
Valine 0.958mg 0%
Histidine 0.346mg 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
14% 13% 70%
Protein: 13.87 g
Fats: 13.27 g
Carbs: 1.35 g
Water: 70.43 g
Other: 1.08 g
Contains more ProteinProtein +44.2%
Contains more FatsFats +126.1%
Contains more CarbsCarbs +194.1%
Contains more OtherOther +643.5%
Contains more WaterWater +85.3%

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
33% 52% 15%
Saturated fat: Sat. Fat 3.595 g
Monounsaturated fat: Mono. Fat 5.747 g
Polyunsaturated fat: Poly. Fat 1.672 g
Contains more Mono. FatMonounsaturated fat +45%
Contains less Sat. FatSaturated fat -79.5%
Contains more Poly. FatPolyunsaturated fat +40.9%

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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. Goose egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172190/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.