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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.
Cotija cheese
Cotija cheese
6
:
4
Omelette
Omelette
Contains more Calcium +1566.7%
Contains more Magnesium +245.5%
Contains more Phosphorus +336.5%
Contains more Zinc +255%
Contains more Copper +277.8%
Contains more Iron +∞%
Contains less Sodium -88.9%
Contains more Selenium +45.8%
Equal in Potassium - 117
Cotija cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 240% 0% 28% 313% 12% 183% 106% 80% 0% 97%
Omelette
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 56% 8% 72% 11% 21% 30% 21% 4% 141%
Contains more Calcium +1566.7%
Contains more Magnesium +245.5%
Contains more Phosphorus +336.5%
Contains more Zinc +255%
Contains more Copper +277.8%
Contains more Iron +∞%
Contains less Sodium -88.9%
Contains more Selenium +45.8%
Equal in Potassium - 117

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.
Cotija cheese
Cotija cheese
4
:
7
Omelette
Omelette
Contains more Vitamin A +40.2%
Contains more Vitamin B2 +25.9%
Contains more Vitamin B3 +78.1%
Contains more Vitamin B12 +197.4%
Contains more Vitamin E +416%
Contains more Vitamin D +240%
Contains more Vitamin B1 +17.2%
Contains more Vitamin B6 +191.8%
Contains more Folate +290%
Contains more Vitamin K +136.8%
Cotija cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 52% 5% 15% 0% 8% 113% 3% 0% 12% 8% 283% 5%
Omelette
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 26% 51% 0% 9% 90% 2% 78% 33% 30% 96% 12%
Contains more Vitamin A +40.2%
Contains more Vitamin B2 +25.9%
Contains more Vitamin B3 +78.1%
Contains more Vitamin B12 +197.4%
Contains more Vitamin E +416%
Contains more Vitamin D +240%
Contains more Vitamin B1 +17.2%
Contains more Vitamin B6 +191.8%
Contains more Folate +290%
Contains more Vitamin K +136.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cotija cheese
Cotija cheese
4
:
1
Omelette
Omelette
Contains more Protein +89.2%
Contains more Fats +157.3%
Contains more Carbs +520.3%
Contains more Other +703%
Contains more Water +100.3%
Cotija cheese
20% 30% 4% 38% 8%
Protein: 20 g
Fats: 30 g
Carbs: 3.97 g
Water: 38 g
Other: 8.03 g
Omelette
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 g
Contains more Protein +89.2%
Contains more Fats +157.3%
Contains more Carbs +520.3%
Contains more Other +703%
Contains more Water +100.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cotija cheese
Cotija cheese
1
:
2
Omelette
Omelette
Contains more Monounsaturated Fat +72.1%
Contains less Saturated Fat -81%
Contains more Polyunsaturated fat +128.5%
Cotija cheese
65% 31% 4%
Saturated Fat: 17.5 g
Monounsaturated Fat: 8.333 g
Polyunsaturated fat: 1.187 g
Omelette
31% 45% 25%
Saturated Fat: 3.319 g
Monounsaturated Fat: 4.843 g
Polyunsaturated fat: 2.712 g
Contains more Monounsaturated Fat +72.1%
Contains less Saturated Fat -81%
Contains more Polyunsaturated fat +128.5%

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

All nutrients comparison - raw data values

Nutrient Cotija cheese Omelette Opinion
Net carbs 3.97g 0.64g Cotija cheese
Protein 20g 10.57g Cotija cheese
Fats 30g 11.66g Cotija cheese
Carbs 3.97g 0.64g Cotija cheese
Calories 366kcal 154kcal Cotija cheese
Sugar 0g 0.31g Cotija cheese
Calcium 800mg 48mg Cotija cheese
Iron 0mg 1.48mg Omelette
Magnesium 38mg 11mg Cotija cheese
Phosphorus 729mg 167mg Cotija cheese
Potassium 125mg 117mg Cotija cheese
Sodium 1400mg 155mg Omelette
Zinc 3.87mg 1.09mg Cotija cheese
Copper 0.238mg 0.063mg Cotija cheese
Manganese 0.024mg Omelette
Selenium 17.7µg 25.8µg Omelette
Vitamin A 865IU 617IU Cotija cheese
Vitamin A RAE 229µg 172µg Cotija cheese
Vitamin E 0.25mg 1.29mg Omelette
Vitamin D 21IU 69IU Omelette
Vitamin D 0.5µg 1.7µg Omelette
Vitamin B1 0.029mg 0.034mg Omelette
Vitamin B2 0.486mg 0.386mg Cotija cheese
Vitamin B3 0.114mg 0.064mg Cotija cheese
Vitamin B5 1.289mg Omelette
Vitamin B6 0.049mg 0.143mg Omelette
Folate 10µg 39µg Omelette
Vitamin B12 2.26µg 0.76µg Cotija cheese
Vitamin K 1.9µg 4.5µg Omelette
Tryptophan 0.14mg Omelette
Threonine 0.467mg Omelette
Isoleucine 0.565mg Omelette
Leucine 0.913mg Omelette
Lysine 0.767mg Omelette
Methionine 0.319mg Omelette
Phenylalanine 0.572mg Omelette
Valine 0.722mg Omelette
Histidine 0.26mg Omelette
Cholesterol 100mg 313mg Cotija cheese
Trans Fat 0g 0.709g Cotija cheese
Saturated Fat 17.5g 3.319g Omelette
Omega-3 - DHA 0g 0.049g Omelette
Omega-3 - DPA 0g 0.006g Omelette
Monounsaturated Fat 8.333g 4.843g Cotija cheese
Polyunsaturated fat 1.187g 2.712g Omelette
Omega-6 - Eicosadienoic acid 0.015g Omelette

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cotija cheese Omelette
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
42%
Cotija cheese
38%
Omelette
Minerals Daily Need Coverage Score
105%
Cotija cheese
37%
Omelette

Comparison summary

Which food contains less Sodium?
Omelette
Omelette contains less Sodium (difference - 1245mg)
Which food is lower in Saturated Fat?
Omelette
Omelette is lower in Saturated Fat (difference - 14.181g)
Which food is lower in Sugar?
Cotija cheese
Cotija cheese is lower in Sugar (difference - 0.31g)
Which food is lower in Cholesterol?
Cotija cheese
Cotija cheese is lower in Cholesterol (difference - 213mg)
Which food is lower in glycemic index?
Cotija cheese
Cotija cheese is lower in glycemic index (difference - 0)
Which food is cheaper?
Cotija cheese
Cotija cheese is cheaper (difference - $1)
Which food is richer in minerals?
Cotija cheese
Cotija cheese is relatively richer in minerals
Which food is richer in vitamins?
?
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.

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.