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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.
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%
Kefir
Kefir
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 39% 14% 1.5% 3% 13% 45% 5.2% 0.65% 20%
Contains more MagnesiumMagnesium +216.7%
Contains more CalciumCalcium +515.4%
Contains more CopperCopper +2544.4%
Contains more ZincZinc +741.3%
Contains more PhosphorusPhosphorus +594.3%
Contains more SeleniumSelenium +391.7%
Contains more PotassiumPotassium +31.2%
Contains more IronIron +∞%
Contains less SodiumSodium -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.
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%
Kefir
Kefir
6
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 0.67% 57% 0.4% 15% 7.5% 31% 2.8% 23% 13% 36% 0.25% 9.8% 8.3%
Contains more Vitamin AVitamin A +33.9%
Contains more Vitamin EVitamin E +1150%
Contains more Vitamin B2Vitamin B2 +260%
Contains more Vitamin B12Vitamin B12 +679.3%
Contains more Vitamin KVitamin K +1800%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +100%
Contains more Vitamin B3Vitamin B3 +31.6%
Contains more Vitamin B6Vitamin B6 +18.4%
Contains more FolateFolate +30%
~equal in Vitamin B1 ~0.03mg
~equal in Choline ~15.2mg

All nutrients comparison - raw data values

Nutrient Cotija cheese Kefir DV% diff.
Phosphorus 729mg 105mg 89%
Vitamin B12 2.26µg 0.29µg 82%
Saturated fat 17.5g 0.658g 77%
Calcium 800mg 130mg 67%
Sodium 1400mg 40mg 59%
Fats 30g 0.93g 45%
Cholesterol 100mg 5mg 32%
Protein 20g 3.79g 32%
Zinc 3.87mg 0.46mg 31%
Vitamin B2 0.486mg 0.135mg 27%
Selenium 17.7µg 3.6µg 26%
Copper 0.238mg 0.009mg 25%
Monounsaturated fat 8.333g 0.31g 20%
Calories 366kcal 41kcal 16%
Vitamin B5 0.385mg 8%
Polyunsaturated fat 1.187g 0.053g 8%
Magnesium 38mg 12mg 6%
Vitamin A 229µg 171µg 6%
Vitamin D 0.5µg 1µg 3%
Vitamin D 21IU 41IU 3%
Vitamin E 0.25mg 0.02mg 2%
Vitamin K 1.9µg 0.1µg 2%
Potassium 125mg 164mg 1%
Vitamin B6 0.049mg 0.058mg 1%
Folate 10µg 13µg 1%
Iron 0mg 0.04mg 1%
Vitamin C 0mg 0.2mg 0%
Carbs 3.97g 4.48g 0%
Net carbs 3.97g 4.48g N/A
Sugar 0g 4.61g N/A
Manganese 0.005mg 0%
Vitamin B1 0.029mg 0.03mg 0%
Vitamin B3 0.114mg 0.15mg 0%
Trans fat 0g 0.037g N/A
Choline 15.4mg 15.2mg 0%
Omega-3 - ALA 0.006g N/A
Omega-3 - DPA 0g 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Linoleic acid 0.029g 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
Kefir
Kefir
2
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 ProteinProtein +427.7%
Contains more FatsFats +3125.8%
Contains more OtherOther +1000%
Contains more CarbsCarbs +12.8%
Contains more WaterWater +137%

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
Kefir
Kefir
1
64% 30% 5%
Saturated fat: Sat. Fat 0.658 g
Monounsaturated fat: Mono. Fat 0.31 g
Polyunsaturated fat: Poly. Fat 0.053 g
Contains more Mono. FatMonounsaturated fat +2588.1%
Contains more Poly. FatPolyunsaturated fat +2139.6%
Contains less Sat. FatSaturated fat -96.2%

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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. 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.