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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, copper, vitamin A, 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 58 times less vitamin A than cotija cheese. Cotija cheese has 865IU of vitamin A, while Greek yogurt has 15IU.
  • 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.
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 7.9% 30% 12% 0% 5.7% 14% 58% 4.6% 1.2% 53%
Contains more MagnesiumMagnesium +245.5%
Contains more CalciumCalcium +700%
Contains more CopperCopper +1300%
Contains more ZincZinc +644.2%
Contains more PhosphorusPhosphorus +440%
Contains more SeleniumSelenium +82.5%
Contains more PotassiumPotassium +12.8%
Contains less SodiumSodium -97.5%
~equal in Iron ~0mg

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 0% 0.67% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 3.8% 8.2%
Contains more Vitamin AVitamin A +11350%
Contains more Vitamin EVitamin E +2400%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +26.1%
Contains more Vitamin B2Vitamin B2 +74.8%
Contains more Vitamin B12Vitamin B12 +201.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +100%
Contains more Vitamin B3Vitamin B3 +82.5%
Contains more Vitamin B6Vitamin B6 +28.6%
~equal in Vitamin C ~0mg
~equal in Choline ~15.1mg

All nutrients comparison - raw data values

Nutrient Cotija cheese Greek yogurt DV% diff.
Phosphorus 729mg 135mg 85%
Calcium 800mg 100mg 70%
Saturated fat 17.5g 2.395g 69%
Vitamin B12 2.26µg 0.75µg 63%
Sodium 1400mg 35mg 59%
Fats 30g 5g 38%
Zinc 3.87mg 0.52mg 30%
Cholesterol 100mg 13mg 29%
Copper 0.238mg 0.017mg 25%
Vitamin A 229µg 2µg 25%
Protein 20g 9g 22%
Vitamin B2 0.486mg 0.278mg 16%
Selenium 17.7µg 9.7µg 15%
Monounsaturated fat 8.333g 2.136g 15%
Calories 366kcal 97kcal 13%
Vitamin B5 0.331mg 7%
Magnesium 38mg 11mg 6%
Polyunsaturated fat 1.187g 0.469g 5%
Vitamin D 0.5µg 0µg 3%
Vitamin D 21IU 0IU 3%
Vitamin E 0.25mg 0.01mg 2%
Vitamin K 1.9µg 0µg 2%
Vitamin B1 0.029mg 0.023mg 1%
Vitamin B3 0.114mg 0.208mg 1%
Vitamin B6 0.049mg 0.063mg 1%
Folate 10µg 5µg 1%
Carbs 3.97g 3.98g 0%
Net carbs 3.97g 3.98g N/A
Potassium 125mg 141mg 0%
Sugar 0g 4g N/A
Manganese 0.009mg 0%
Choline 15.4mg 15.1mg 0%
Omega-3 - DHA 0g 0.004g N/A
Omega-3 - ALA 0.023g N/A
Omega-6 - Linoleic acid 0.209g N/A

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
9% 5% 4% 81%
Protein: 9 g
Fats: 5 g
Carbs: 3.98 g
Water: 81.3 g
Other: 0.72 g
Contains more ProteinProtein +122.2%
Contains more FatsFats +500%
Contains more OtherOther +1015.3%
Contains more WaterWater +113.9%
~equal in Carbs ~3.98g

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
48% 43% 9%
Saturated fat: Sat. Fat 2.395 g
Monounsaturated fat: Mono. Fat 2.136 g
Polyunsaturated fat: Poly. Fat 0.469 g
Contains more Mono. FatMonounsaturated fat +290.1%
Contains more Poly. FatPolyunsaturated fat +153.1%
Contains less Sat. FatSaturated fat -86.3%

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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. 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.