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.
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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 | +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% |
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 | +40.2% |
| 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% |
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:
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
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
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% |
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 Sodium |
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| Lower in Saturated Fat |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 366kcal | 154kcal |
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| Protein | 20g | 10.57g |
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| Fats | 30g | 11.66g |
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| Net carbs | 3.97g | 0.64g |
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| Carbs | 3.97g | 0.64g |
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| Cholesterol | 100mg | 313mg |
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| Vitamin D | 21IU | 69IU |
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| Magnesium | 38mg | 11mg |
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| Calcium | 800mg | 48mg |
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| Potassium | 125mg | 117mg |
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| Iron | 0mg | 1.48mg |
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| Sugar | 0g | 0.31g |
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| Copper | 0.238mg | 0.063mg |
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| Zinc | 3.87mg | 1.09mg |
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| Phosphorus | 729mg | 167mg |
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| Sodium | 1400mg | 155mg |
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| Vitamin A | 865IU | 617IU |
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| Vitamin A | 229µg | 172µg |
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| Vitamin E | 0.25mg | 1.29mg |
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| Vitamin D | 0.5µg | 1.7µg |
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| Manganese | 0.024mg |
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| Selenium | 17.7µg | 25.8µg |
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| Vitamin B1 | 0.029mg | 0.034mg |
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| Vitamin B2 | 0.486mg | 0.386mg |
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| Vitamin B3 | 0.114mg | 0.064mg |
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| Vitamin B5 | 1.289mg |
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| Vitamin B6 | 0.049mg | 0.143mg |
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| Vitamin B12 | 2.26µg | 0.76µg |
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| Vitamin K | 1.9µg | 4.5µg |
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| Folate | 10µg | 39µg |
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| Trans Fat | 0g | 0.709g |
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| Choline | 15.4mg | 247.6mg |
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| Saturated Fat | 17.5g | 3.319g |
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| Monounsaturated Fat | 8.333g | 4.843g |
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| Polyunsaturated fat | 1.187g | 2.712g |
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| Tryptophan | 0.14mg |
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| Threonine | 0.467mg |
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| Isoleucine | 0.565mg |
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| Leucine | 0.913mg |
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| Lysine | 0.767mg |
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| Methionine | 0.319mg |
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| Phenylalanine | 0.572mg |
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| Valine | 0.722mg |
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| Histidine | 0.26mg |
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| Omega-3 - DHA | 0g | 0.049g |
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| Omega-3 - DPA | 0g | 0.006g |
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| Omega-6 - Eicosadienoic acid | 0.015g |
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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%
46%
Minerals Daily Need Coverage Score
105%
37%
Comparison summary
Which food contains less Sodium?
Omelette contains less Sodium (difference - 1245mg)
Which food is lower in Saturated Fat?
Omelette is lower in Saturated Fat (difference - 14.181g)
Which food is richer in vitamins?
Omelette is relatively richer in vitamins
Which food is lower in Cholesterol?
Cotija cheese is lower in Cholesterol (difference - 213mg)
Which food is lower in Sugar?
Cotija cheese is lower in Sugar (difference - 0.31g)
Which food is lower in glycemic index?
Cotija cheese is lower in glycemic index (difference - 0)
Which food is cheaper?
Cotija cheese is cheaper (difference - $1)
Which food is richer in minerals?
Cotija cheese is relatively richer in minerals