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  6. Cotija cheese vs. Kefir

Cotija cheese vs. Kefir — In-Depth Nutrition Comparison

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What are the main differences between Cotija cheese and Kefir?

  • Cotija cheese has more Phosphorus, Vitamin B12, Calcium, Zinc, Vitamin B2, Selenium, and Copper than Kefir.
  • Cotija cheese's daily need coverage for Phosphorus is 89% higher.
  • Kefir has 35 times less Sodium than Cotija cheese. Cotija cheese has 1400mg of Sodium, while Kefir has 40mg.

We used Cheese, mexican, queso cotija and Kefir, lowfat, plain, LIFEWAY types in this comparison.

Infographic

Cotija cheese vs Kefir 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
:
4
Kefir
Kefir
Contains more Calcium +515.4%
Contains more Magnesium +216.7%
Contains more Phosphorus +594.3%
Contains more Zinc +741.3%
Contains more Copper +2544.4%
Contains more Selenium +391.7%
Contains more Iron +∞%
Contains more Potassium +31.2%
Contains less Sodium -97.1%
Cotija cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 240% 0% 28% 313% 12% 183% 106% 80% 0% 97%
Kefir
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 2% 9% 45% 15% 6% 13% 3% 1% 20%
Contains more Calcium +515.4%
Contains more Magnesium +216.7%
Contains more Phosphorus +594.3%
Contains more Zinc +741.3%
Contains more Copper +2544.4%
Contains more Selenium +391.7%
Contains more Iron +∞%
Contains more Potassium +31.2%
Contains less Sodium -97.1%

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
5
:
7
Kefir
Kefir
Contains more Vitamin A +52%
Contains more Vitamin E +1150%
Contains more Vitamin B2 +260%
Contains more Vitamin B12 +679.3%
Contains more Vitamin K +1800%
Contains more Vitamin D +100%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +31.6%
Contains more Vitamin B6 +18.4%
Contains more Folate +30%
Equal in Vitamin B1 - 0.03
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%
Kefir
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 35% 1% 30% 1% 8% 32% 3% 24% 14% 10% 37% 1%
Contains more Vitamin A +52%
Contains more Vitamin E +1150%
Contains more Vitamin B2 +260%
Contains more Vitamin B12 +679.3%
Contains more Vitamin K +1800%
Contains more Vitamin D +100%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +31.6%
Contains more Vitamin B6 +18.4%
Contains more Folate +30%
Equal in Vitamin B1 - 0.03

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cotija cheese
Cotija cheese
3
:
2
Kefir
Kefir
Contains more Protein +427.7%
Contains more Fats +3125.8%
Contains more Other +1000%
Contains more Carbs +12.8%
Contains more Water +137%
Cotija cheese
20% 30% 4% 38% 8%
Protein: 20 g
Fats: 30 g
Carbs: 3.97 g
Water: 38 g
Other: 8.03 g
Kefir
4% 4% 90%
Protein: 3.79 g
Fats: 0.93 g
Carbs: 4.48 g
Water: 90.07 g
Other: 0.73 g
Contains more Protein +427.7%
Contains more Fats +3125.8%
Contains more Other +1000%
Contains more Carbs +12.8%
Contains more Water +137%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cotija cheese
Cotija cheese
2
:
1
Kefir
Kefir
Contains more Monounsaturated Fat +2588.1%
Contains more Polyunsaturated fat +2139.6%
Contains less Saturated Fat -96.2%
Cotija cheese
65% 31% 4%
Saturated Fat: 17.5 g
Monounsaturated Fat: 8.333 g
Polyunsaturated fat: 1.187 g
Kefir
64% 30% 5%
Saturated Fat: 0.658 g
Monounsaturated Fat: 0.31 g
Polyunsaturated fat: 0.053 g
Contains more Monounsaturated Fat +2588.1%
Contains more Polyunsaturated fat +2139.6%
Contains less Saturated Fat -96.2%

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 Kefir
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
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cotija cheese Kefir Opinion
Net carbs 3.97g 4.48g Kefir
Protein 20g 3.79g Cotija cheese
Fats 30g 0.93g Cotija cheese
Carbs 3.97g 4.48g Kefir
Calories 366kcal 41kcal Cotija cheese
Sugar 0g 4.61g Cotija cheese
Calcium 800mg 130mg Cotija cheese
Iron 0mg 0.04mg Kefir
Magnesium 38mg 12mg Cotija cheese
Phosphorus 729mg 105mg Cotija cheese
Potassium 125mg 164mg Kefir
Sodium 1400mg 40mg Kefir
Zinc 3.87mg 0.46mg Cotija cheese
Copper 0.238mg 0.009mg Cotija cheese
Manganese 0.005mg Kefir
Selenium 17.7µg 3.6µg Cotija cheese
Vitamin A 865IU 569IU Cotija cheese
Vitamin A RAE 229µg 171µg Cotija cheese
Vitamin E 0.25mg 0.02mg Cotija cheese
Vitamin D 21IU 41IU Kefir
Vitamin D 0.5µg 1µg Kefir
Vitamin C 0mg 0.2mg Kefir
Vitamin B1 0.029mg 0.03mg Kefir
Vitamin B2 0.486mg 0.135mg Cotija cheese
Vitamin B3 0.114mg 0.15mg Kefir
Vitamin B5 0.385mg Kefir
Vitamin B6 0.049mg 0.058mg Kefir
Folate 10µg 13µg Kefir
Vitamin B12 2.26µg 0.29µg Cotija cheese
Vitamin K 1.9µg 0.1µg Cotija cheese
Cholesterol 100mg 5mg Kefir
Trans Fat 0g 0.037g Cotija cheese
Saturated Fat 17.5g 0.658g Kefir
Omega-3 - DPA 0g 0.001g Kefir
Monounsaturated Fat 8.333g 0.31g Cotija cheese
Polyunsaturated fat 1.187g 0.053g Cotija cheese
Omega-6 - Linoleic acid 0.029g Kefir
Omega-3 - ALA 0.006g Kefir
Omega-6 - Dihomo-gamma-linoleic acid 0.002g Kefir

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cotija cheese Kefir
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
16%
Kefir
Minerals Daily Need Coverage Score
105%
Cotija cheese
15%
Kefir

Comparison summary

Which food contains less Sodium?
Kefir
Kefir contains less Sodium (difference - 1360mg)
Which food is lower in Cholesterol?
Kefir
Kefir is lower in Cholesterol (difference - 95mg)
Which food is lower in Saturated Fat?
Kefir
Kefir is lower in Saturated Fat (difference - 16.842g)
Which food is lower in Sugar?
Cotija cheese
Cotija cheese is lower in Sugar (difference - 4.61g)
Which food is lower in glycemic index?
Cotija cheese
Cotija cheese is lower in glycemic index (difference - 36)
Which food is richer in minerals?
Cotija cheese
Cotija cheese is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
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. Kefir - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170904/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.