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.
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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.
| 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.
| Contains more Vitamin AVitamin A | +52% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20 g
Fats:
30 g
Carbs:
3.97 g
Water:
38 g
Other:
8.03 g
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
Saturated Fat:
Sat. Fat
17.5 g
Monounsaturated Fat:
Mono. Fat
8.333 g
Polyunsaturated fat:
Poly. Fat
1.187 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 366kcal | 41kcal |
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| Protein | 20g | 3.79g |
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| Fats | 30g | 0.93g |
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| Vitamin C | 0mg | 0.2mg |
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| Net carbs | 3.97g | 4.48g |
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| Carbs | 3.97g | 4.48g |
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| Cholesterol | 100mg | 5mg |
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| Vitamin D | 21IU | 41IU |
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| Magnesium | 38mg | 12mg |
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| Calcium | 800mg | 130mg |
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| Potassium | 125mg | 164mg |
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| Iron | 0mg | 0.04mg |
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| Sugar | 0g | 4.61g |
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| Copper | 0.238mg | 0.009mg |
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| Zinc | 3.87mg | 0.46mg |
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| Phosphorus | 729mg | 105mg |
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| Sodium | 1400mg | 40mg |
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| Vitamin A | 865IU | 569IU |
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| Vitamin A | 229µg | 171µg |
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| Vitamin E | 0.25mg | 0.02mg |
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| Vitamin D | 0.5µg | 1µg |
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| Manganese | 0.005mg |
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| Selenium | 17.7µg | 3.6µg |
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| Vitamin B1 | 0.029mg | 0.03mg |
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| Vitamin B2 | 0.486mg | 0.135mg |
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| Vitamin B3 | 0.114mg | 0.15mg |
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| Vitamin B5 | 0.385mg |
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| Vitamin B6 | 0.049mg | 0.058mg |
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| Vitamin B12 | 2.26µg | 0.29µg |
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| Vitamin K | 1.9µg | 0.1µg |
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| Folate | 10µg | 13µg |
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| Trans Fat | 0g | 0.037g |
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| Choline | 15.4mg | 15.2mg |
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| Saturated Fat | 17.5g | 0.658g |
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| Monounsaturated Fat | 8.333g | 0.31g |
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| Polyunsaturated fat | 1.187g | 0.053g |
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| Omega-3 - ALA | 0.006g |
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| Omega-3 - DPA | 0g | 0.001g |
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| Omega-6 - Dihomo-gamma-linoleic acid | 0.002g |
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| Omega-6 - Linoleic acid | 0.029g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
39%
15%
Minerals Daily Need Coverage Score
105%
15%
Comparison summary
Which food is lower in Cholesterol?
Kefir is lower in Cholesterol (difference - 95mg)
Which food contains less Sodium?
Kefir contains less Sodium (difference - 1360mg)
Which food is lower in Saturated Fat?
Kefir is lower in Saturated Fat (difference - 16.842g)
Which food is lower in Sugar?
Cotija cheese is lower in Sugar (difference - 4.61g)
Which food is lower in glycemic index?
Cotija cheese is lower in glycemic index (difference - 36)
Which food is richer in minerals?
Cotija cheese is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
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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.