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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 for 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% 76% 5% 7.5% 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% 19% 0.2% 18% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8% 9.7%
Contains more Vitamin AVitamin A +294.8%
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

All nutrients comparison - raw data values

Nutrient Cotija cheese Milk DV% diff.
Phosphorus 729mg 95mg 91%
Saturated fat 17.5g 0.633g 77%
Vitamin B12 2.26µg 0.47µg 75%
Calcium 800mg 125mg 68%
Sodium 1400mg 44mg 59%
Fats 30g 0.97g 45%
Protein 20g 3.37g 33%
Cholesterol 100mg 5mg 32%
Zinc 3.87mg 0.42mg 31%
Selenium 17.7µg 3.3µg 26%
Copper 0.238mg 0.01mg 25%
Vitamin B2 0.486mg 0.185mg 23%
Monounsaturated fat 8.333g 0.277g 20%
Vitamin A 229µg 58µg 19%
Calories 366kcal 42kcal 16%
Polyunsaturated fat 1.187g 0.035g 8%
Vitamin B5 0.361mg 7%
Magnesium 38mg 11mg 6%
Vitamin D 0.5µg 1.2µg 4%
Vitamin D 21IU 48IU 3%
Vitamin E 0.25mg 0.01mg 2%
Vitamin K 1.9µg 0.1µg 2%
Potassium 125mg 150mg 1%
Vitamin B1 0.029mg 0.02mg 1%
Vitamin B6 0.049mg 0.037mg 1%
Folate 10µg 5µg 1%
Net carbs 3.97g 4.99g N/A
Carbs 3.97g 4.99g 0%
Iron 0mg 0.03mg 0%
Sugar 0g 5.2g N/A
Manganese 0.003mg 0%
Vitamin B3 0.114mg 0.093mg 0%
Choline 15.4mg 17.7mg 0%
Tryptophan 0.043mg 0%
Threonine 0.143mg 0%
Isoleucine 0.174mg 0%
Leucine 0.319mg 0%
Lysine 0.282mg 0%
Methionine 0.088mg 0%
Phenylalanine 0.174mg 0%
Valine 0.22mg 0%
Histidine 0.101mg 0%
Omega-3 - ALA 0.004g N/A
Omega-6 - Linoleic acid 0.027g 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
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%

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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. 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.