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  6. Cotija cheese vs. Omelette

Cotija cheese vs. Omelette — In-Depth Nutrition Comparison

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What are the differences between cotija cheese and omelette?

  • Cotija cheese is higher in phosphorus, calcium, vitamin B12, zinc, and copper, yet omelette is higher in choline and iron.
  • Cotija cheese's daily need coverage for phosphorus is 80% more.
  • Cotija cheese has 17 times more calcium than omelette. While cotija cheese has 800mg of calcium, omelette has only 48mg.
  • The amount of sodium in omelette is lower.

We used Cheese, mexican, queso cotija and Egg, whole, cooked, omelet types in this article.

Infographic

Cotija cheese vs Omelette 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 14% 10% 56% 21% 30% 72% 20% 3.1% 141%
Contains more MagnesiumMagnesium +245.5%
Contains more CalciumCalcium +1566.7%
Contains more CopperCopper +277.8%
Contains more ZincZinc +255%
Contains more PhosphorusPhosphorus +336.5%
Contains more IronIron +∞%
Contains less SodiumSodium -88.9%
Contains more SeleniumSelenium +45.8%
~equal in Potassium ~117mg

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%
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% 57% 26% 26% 8.5% 89% 1.2% 77% 33% 95% 11% 29% 135%
Contains more Vitamin AVitamin A +33.1%
Contains more Vitamin B2Vitamin B2 +25.9%
Contains more Vitamin B3Vitamin B3 +78.1%
Contains more Vitamin B12Vitamin B12 +197.4%
Contains more Vitamin EVitamin E +416%
Contains more Vitamin DVitamin D +240%
Contains more Vitamin B1Vitamin B1 +17.2%
Contains more Vitamin B6Vitamin B6 +191.8%
Contains more Vitamin KVitamin K +136.8%
Contains more FolateFolate +290%
Contains more CholineCholine +1507.8%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Cotija cheese Omelette DV% diff.
Phosphorus 729mg 167mg 80%
Calcium 800mg 48mg 75%
Cholesterol 100mg 313mg 71%
Saturated fat 17.5g 3.319g 64%
Vitamin B12 2.26µg 0.76µg 63%
Sodium 1400mg 155mg 54%
Choline 15.4mg 247.6mg 42%
Fats 30g 11.66g 28%
Vitamin B5 1.289mg 26%
Zinc 3.87mg 1.09mg 25%
Protein 20g 10.57g 19%
Iron 0mg 1.48mg 19%
Copper 0.238mg 0.063mg 19%
Selenium 17.7µg 25.8µg 15%
Calories 366kcal 154kcal 11%
Polyunsaturated fat 1.187g 2.712g 10%
Monounsaturated fat 8.333g 4.843g 9%
Vitamin B2 0.486mg 0.386mg 8%
Vitamin E 0.25mg 1.29mg 7%
Folate 10µg 39µg 7%
Vitamin B6 0.049mg 0.143mg 7%
Vitamin A 229µg 172µg 6%
Vitamin D 21IU 69IU 6%
Magnesium 38mg 11mg 6%
Vitamin D 0.5µg 1.7µg 6%
Vitamin K 1.9µg 4.5µg 2%
Carbs 3.97g 0.64g 1%
Manganese 0.024mg 1%
Net carbs 3.97g 0.64g N/A
Potassium 125mg 117mg 0%
Sugar 0g 0.31g N/A
Vitamin B1 0.029mg 0.034mg 0%
Vitamin B3 0.114mg 0.064mg 0%
Trans fat 0g 0.709g N/A
Tryptophan 0.14mg 0%
Threonine 0.467mg 0%
Isoleucine 0.565mg 0%
Leucine 0.913mg 0%
Lysine 0.767mg 0%
Methionine 0.319mg 0%
Phenylalanine 0.572mg 0%
Valine 0.722mg 0%
Histidine 0.26mg 0%
Omega-3 - DHA 0g 0.049g N/A
Omega-3 - DPA 0g 0.006g N/A
Omega-6 - Eicosadienoic acid 0.015g 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
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 g
Contains more ProteinProtein +89.2%
Contains more FatsFats +157.3%
Contains more CarbsCarbs +520.3%
Contains more OtherOther +703%
Contains more WaterWater +100.3%

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
31% 45% 25%
Saturated fat: Sat. Fat 3.319 g
Monounsaturated fat: Mono. Fat 4.843 g
Polyunsaturated fat: Poly. Fat 2.712 g
Contains more Mono. FatMonounsaturated fat +72.1%
Contains less Sat. FatSaturated fat -81%
Contains more Poly. FatPolyunsaturated fat +128.5%

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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. Omelette - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/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.