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  6. Cotija cheese vs. Greek yogurt

Cotija cheese vs. Greek yogurt — In-Depth Nutrition Comparison

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Significant differences between Cotija cheese and Greek yogurt

  • The amount of Phosphorus, Calcium, Vitamin B12, Zinc, Vitamin A RAE, Copper, and Vitamin B2 in Cotija cheese is higher than in Greek yogurt.
  • Cotija cheese covers your daily Phosphorus needs 85% more than Greek yogurt.
  • Greek yogurt has 115 times less Vitamin A RAE than Cotija cheese. Cotija cheese has 229µg of Vitamin A RAE, while Greek yogurt has 2µg.
  • Greek yogurt contains less Sodium.

Specific food types used in this comparison are Cheese, mexican, queso cotija and Yogurt, Greek, plain, whole milk.

Infographic

Cotija cheese vs Greek yogurt 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
6
:
3
Greek yogurt
Greek yogurt
Contains more Calcium +700%
Contains more Magnesium +245.5%
Contains more Phosphorus +440%
Contains more Zinc +644.2%
Contains more Copper +1300%
Contains more Selenium +82.5%
Contains more Potassium +12.8%
Contains less Sodium -97.5%
Cotija cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 240% 0% 28% 313% 12% 183% 106% 80% 0% 97%
Greek yogurt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 0% 8% 58% 13% 5% 15% 6% 2% 53%
Contains more Calcium +700%
Contains more Magnesium +245.5%
Contains more Phosphorus +440%
Contains more Zinc +644.2%
Contains more Copper +1300%
Contains more Selenium +82.5%
Contains more Potassium +12.8%
Contains less Sodium -97.5%

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.
Cotija cheese
Cotija cheese
8
:
3
Greek yogurt
Greek yogurt
Contains more Vitamin A +5666.7%
Contains more Vitamin E +2400%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +26.1%
Contains more Vitamin B2 +74.8%
Contains more Folate +100%
Contains more Vitamin B12 +201.3%
Contains more Vitamin K +∞%
Contains more Vitamin B3 +82.5%
Contains more Vitamin B6 +28.6%
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%
Greek yogurt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 6% 65% 4% 20% 15% 4% 94% 0%
Contains more Vitamin A +5666.7%
Contains more Vitamin E +2400%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +26.1%
Contains more Vitamin B2 +74.8%
Contains more Folate +100%
Contains more Vitamin B12 +201.3%
Contains more Vitamin K +∞%
Contains more Vitamin B3 +82.5%
Contains more Vitamin B6 +28.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cotija cheese
Cotija cheese
3
:
2
Greek yogurt
Greek yogurt
Contains more Protein +122.2%
Contains more Fats +500%
Contains more Other +1015.3%
Contains more Water +113.9%
Equal in Carbs - 3.98
Cotija cheese
20% 30% 4% 38% 8%
Protein: 20 g
Fats: 30 g
Carbs: 3.97 g
Water: 38 g
Other: 8.03 g
Greek yogurt
9% 5% 4% 81%
Protein: 9 g
Fats: 5 g
Carbs: 3.98 g
Water: 81.3 g
Other: 0.72 g
Contains more Protein +122.2%
Contains more Fats +500%
Contains more Other +1015.3%
Contains more Water +113.9%
Equal in Carbs - 3.98

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cotija cheese
Cotija cheese
2
:
1
Greek yogurt
Greek yogurt
Contains more Monounsaturated Fat +290.1%
Contains more Polyunsaturated fat +153.1%
Contains less Saturated Fat -86.3%
Cotija cheese
65% 31% 4%
Saturated Fat: 17.5 g
Monounsaturated Fat: 8.333 g
Polyunsaturated fat: 1.187 g
Greek yogurt
48% 43% 9%
Saturated Fat: 2.395 g
Monounsaturated Fat: 2.136 g
Polyunsaturated fat: 0.469 g
Contains more Monounsaturated Fat +290.1%
Contains more Polyunsaturated fat +153.1%
Contains less Saturated Fat -86.3%

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 Greek yogurt
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Cotija cheese Greek yogurt Opinion
Net carbs 3.97g 3.98g Greek yogurt
Protein 20g 9g Cotija cheese
Fats 30g 5g Cotija cheese
Carbs 3.97g 3.98g Greek yogurt
Calories 366kcal 97kcal Cotija cheese
Sugar 0g 4g Cotija cheese
Calcium 800mg 100mg Cotija cheese
Magnesium 38mg 11mg Cotija cheese
Phosphorus 729mg 135mg Cotija cheese
Potassium 125mg 141mg Greek yogurt
Sodium 1400mg 35mg Greek yogurt
Zinc 3.87mg 0.52mg Cotija cheese
Copper 0.238mg 0.017mg Cotija cheese
Manganese 0.009mg Greek yogurt
Selenium 17.7µg 9.7µg Cotija cheese
Vitamin A 865IU 15IU Cotija cheese
Vitamin A RAE 229µg 2µg Cotija cheese
Vitamin E 0.25mg 0.01mg Cotija cheese
Vitamin D 21IU 0IU Cotija cheese
Vitamin D 0.5µg 0µg Cotija cheese
Vitamin B1 0.029mg 0.023mg Cotija cheese
Vitamin B2 0.486mg 0.278mg Cotija cheese
Vitamin B3 0.114mg 0.208mg Greek yogurt
Vitamin B5 0.331mg Greek yogurt
Vitamin B6 0.049mg 0.063mg Greek yogurt
Folate 10µg 5µg Cotija cheese
Vitamin B12 2.26µg 0.75µg Cotija cheese
Vitamin K 1.9µg 0µg Cotija cheese
Cholesterol 100mg 13mg Greek yogurt
Saturated Fat 17.5g 2.395g Greek yogurt
Omega-3 - DHA 0g 0.004g Greek yogurt
Monounsaturated Fat 8.333g 2.136g Cotija cheese
Polyunsaturated fat 1.187g 0.469g Cotija cheese
Omega-6 - Linoleic acid 0.209g Greek yogurt
Omega-3 - ALA 0.023g Greek yogurt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cotija cheese Greek yogurt
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
17%
Greek yogurt
Minerals Daily Need Coverage Score
105%
Cotija cheese
19%
Greek yogurt

Comparison summary

Which food contains less Sodium?
Greek yogurt
Greek yogurt contains less Sodium (difference - 1365mg)
Which food is lower in Cholesterol?
Greek yogurt
Greek yogurt is lower in Cholesterol (difference - 87mg)
Which food is lower in Saturated Fat?
Greek yogurt
Greek yogurt is lower in Saturated Fat (difference - 15.105g)
Which food is lower in Sugar?
Cotija cheese
Cotija cheese is lower in Sugar (difference - 4g)
Which food is lower in glycemic index?
Cotija cheese
Cotija cheese is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Cotija cheese
Cotija cheese is relatively richer in minerals
Which food is richer in vitamins?
Cotija cheese
Cotija cheese is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Greek yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171304/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.