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  6. Cotija cheese vs. Milk

Cotija cheese vs. Milk — In-Depth Nutrition Comparison

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How are Cotija cheese and Milk different?

  • Cotija cheese has more Phosphorus, Vitamin B12, Calcium, Zinc, Selenium, Copper, and Vitamin B2 than Milk.
  • Daily need coverage for Phosphorus from Cotija cheese is 91% higher.
  • Cotija cheese contains 32 times more Sodium than Milk. While Cotija cheese contains 1400mg of Sodium, Milk contains only 44mg.

Cheese, mexican, queso cotija and Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D are the varieties used in this article.

Infographic

Cotija cheese vs Milk 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%
Milk
Milk
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
Contains more MagnesiumMagnesium +245.5%
Contains more CalciumCalcium +540%
Contains more CopperCopper +2280%
Contains more ZincZinc +821.4%
Contains more PhosphorusPhosphorus +667.4%
Contains more SeleniumSelenium +436.4%
Contains more PotassiumPotassium +20%
Contains more IronIron +∞%
Contains less SodiumSodium -96.9%

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% 52% 5% 15% 7.3% 112% 2.1% 0% 11% 283% 4.8% 7.5% 8.4%
Milk
Milk
3
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% 12% 0.2% 36% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8% 9.7%
Contains more Vitamin AVitamin A +341.3%
Contains more Vitamin EVitamin E +2400%
Contains more Vitamin B1Vitamin B1 +45%
Contains more Vitamin B2Vitamin B2 +162.7%
Contains more Vitamin B3Vitamin B3 +22.6%
Contains more Vitamin B6Vitamin B6 +32.4%
Contains more Vitamin B12Vitamin B12 +380.9%
Contains more Vitamin KVitamin K +1800%
Contains more FolateFolate +100%
Contains more Vitamin DVitamin D +140%
Contains more CholineCholine +14.9%
~equal in Vitamin C ~0mg

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
Milk
Milk
2
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
Contains more ProteinProtein +493.5%
Contains more FatsFats +2992.8%
Contains more OtherOther +970.7%
Contains more CarbsCarbs +25.7%
Contains more WaterWater +136.6%

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
Milk
Milk
1
67% 29% 4%
Saturated Fat: Sat. Fat 0.633 g
Monounsaturated Fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated Fat +2908.3%
Contains more Poly. FatPolyunsaturated fat +3291.4%
Contains less Sat. FatSaturated Fat -96.4%

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 Milk
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Cotija cheese Milk Opinion
Calories 366kcal 42kcal Cotija cheese
Protein 20g 3.37g Cotija cheese
Fats 30g 0.97g Cotija cheese
Net carbs 3.97g 4.99g Milk
Carbs 3.97g 4.99g Milk
Cholesterol 100mg 5mg Milk
Vitamin D 21IU 48IU Milk
Magnesium 38mg 11mg Cotija cheese
Calcium 800mg 125mg Cotija cheese
Potassium 125mg 150mg Milk
Iron 0mg 0.03mg Milk
Sugar 0g 5.2g Cotija cheese
Copper 0.238mg 0.01mg Cotija cheese
Zinc 3.87mg 0.42mg Cotija cheese
Phosphorus 729mg 95mg Cotija cheese
Sodium 1400mg 44mg Milk
Vitamin A 865IU 196IU Cotija cheese
Vitamin A 229µg 58µg Cotija cheese
Vitamin E 0.25mg 0.01mg Cotija cheese
Vitamin D 0.5µg 1.2µg Milk
Manganese 0.003mg Milk
Selenium 17.7µg 3.3µg Cotija cheese
Vitamin B1 0.029mg 0.02mg Cotija cheese
Vitamin B2 0.486mg 0.185mg Cotija cheese
Vitamin B3 0.114mg 0.093mg Cotija cheese
Vitamin B5 0.361mg Milk
Vitamin B6 0.049mg 0.037mg Cotija cheese
Vitamin B12 2.26µg 0.47µg Cotija cheese
Vitamin K 1.9µg 0.1µg Cotija cheese
Folate 10µg 5µg Cotija cheese
Choline 15.4mg 17.7mg Milk
Saturated Fat 17.5g 0.633g Milk
Monounsaturated Fat 8.333g 0.277g Cotija cheese
Polyunsaturated fat 1.187g 0.035g Cotija cheese
Tryptophan 0.043mg Milk
Threonine 0.143mg Milk
Isoleucine 0.174mg Milk
Leucine 0.319mg Milk
Lysine 0.282mg Milk
Methionine 0.088mg Milk
Phenylalanine 0.174mg Milk
Valine 0.22mg Milk
Histidine 0.101mg Milk
Omega-3 - ALA 0.004g Milk
Omega-6 - Linoleic acid 0.027g Milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cotija cheese Milk
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
39%
Cotija cheese
15%
Milk
Minerals Daily Need Coverage Score
105%
Cotija cheese
14%
Milk

Comparison summary

Which food is lower in Cholesterol?
Milk
Milk is lower in Cholesterol (difference - 95mg)
Which food contains less Sodium?
Milk
Milk contains less Sodium (difference - 1356mg)
Which food is lower in Saturated Fat?
Milk
Milk is lower in Saturated Fat (difference - 16.867g)
Which food is lower in Sugar?
Cotija cheese
Cotija cheese is lower in Sugar (difference - 5.2g)
Which food is lower in glycemic index?
Cotija cheese
Cotija cheese is lower in glycemic index (difference - 31)
Which food is cheaper?
Cotija cheese
Cotija cheese is cheaper (difference - $0.6)
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

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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.