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  6. Cotija cheese vs. Quail egg

Cotija cheese vs. Quail egg — In-Depth Nutrition Comparison

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What are the differences between cotija cheese and quail egg?

  • Cotija cheese is higher in calcium, phosphorus, and vitamin B12, yet quail egg is higher in iron, choline, selenium, and vitamin B2.
  • Quail egg's daily need coverage for cholesterol is 248% more.
  • Cotija cheese has 13 times more calcium than quail egg. While cotija cheese has 800mg of calcium, quail egg has only 64mg.
  • The amount of sodium in quail egg is lower.

We used Cheese, mexican, queso cotija and Egg, quail, whole, fresh, raw types in this article.

Infographic

Cotija cheese vs Quail egg 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 9.3% 19% 12% 137% 21% 40% 97% 18% 5% 175%
Contains more MagnesiumMagnesium +192.3%
Contains more CalciumCalcium +1150%
Contains more CopperCopper +283.9%
Contains more ZincZinc +163.3%
Contains more PhosphorusPhosphorus +222.6%
Contains more IronIron +∞%
Contains less SodiumSodium -89.9%
Contains more SeleniumSelenium +80.8%
~equal in Potassium ~132mg

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% 52% 22% 21% 33% 182% 2.8% 106% 35% 198% 0.75% 50% 144%
Contains more Vitamin AVitamin A +46.8%
Contains more Vitamin B12Vitamin B12 +43%
Contains more Vitamin KVitamin K +533.3%
Contains more Vitamin EVitamin E +332%
Contains more Vitamin DVitamin D +180%
Contains more Vitamin B1Vitamin B1 +348.3%
Contains more Vitamin B2Vitamin B2 +62.6%
Contains more Vitamin B3Vitamin B3 +31.6%
Contains more Vitamin B6Vitamin B6 +206.1%
Contains more FolateFolate +560%
Contains more CholineCholine +1610.4%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Cotija cheese Quail egg DV% diff.
Cholesterol 100mg 844mg 248%
Calcium 800mg 64mg 74%
Phosphorus 729mg 226mg 72%
Saturated fat 17.5g 3.557g 63%
Sodium 1400mg 141mg 55%
Iron 0mg 3.65mg 46%
Choline 15.4mg 263.4mg 45%
Vitamin B5 1.761mg 35%
Fats 30g 11.09g 29%
Vitamin B12 2.26µg 1.58µg 28%
Selenium 17.7µg 32µg 26%
Vitamin B2 0.486mg 0.79mg 23%
Zinc 3.87mg 1.47mg 22%
Copper 0.238mg 0.062mg 20%
Protein 20g 13.05g 14%
Folate 10µg 66µg 14%
Monounsaturated fat 8.333g 4.324g 10%
Calories 366kcal 158kcal 10%
Vitamin B6 0.049mg 0.15mg 8%
Vitamin B1 0.029mg 0.13mg 8%
Vitamin A 229µg 156µg 8%
Vitamin E 0.25mg 1.08mg 6%
Magnesium 38mg 13mg 6%
Vitamin D 0.5µg 1.4µg 5%
Vitamin D 21IU 55IU 4%
Manganese 0.038mg 2%
Polyunsaturated fat 1.187g 1.324g 1%
Carbs 3.97g 0.41g 1%
Vitamin K 1.9µg 0.3µg 1%
Net carbs 3.97g 0.41g N/A
Potassium 125mg 132mg 0%
Sugar 0g 0.4g N/A
Vitamin B3 0.114mg 0.15mg 0%
Tryptophan 0.209mg 0%
Threonine 0.641mg 0%
Isoleucine 0.816mg 0%
Leucine 1.146mg 0%
Lysine 0.881mg 0%
Methionine 0.421mg 0%
Phenylalanine 0.737mg 0%
Valine 0.94mg 0%
Histidine 0.315mg 0%

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
13% 11% 74%
Protein: 13.05 g
Fats: 11.09 g
Carbs: 0.41 g
Water: 74.35 g
Other: 1.1 g
Contains more ProteinProtein +53.3%
Contains more FatsFats +170.5%
Contains more CarbsCarbs +868.3%
Contains more OtherOther +630%
Contains more WaterWater +95.7%

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
39% 47% 14%
Saturated fat: Sat. Fat 3.557 g
Monounsaturated fat: Mono. Fat 4.324 g
Polyunsaturated fat: Poly. Fat 1.324 g
Contains more Mono. FatMonounsaturated fat +92.7%
Contains less Sat. FatSaturated fat -79.7%
Contains more Poly. FatPolyunsaturated fat +11.5%

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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. Quail egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172191/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.