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  6. Cotija cheese vs. Ricotta

Cotija cheese vs. Ricotta — In-Depth Nutrition Comparison

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Summary of differences between cotija cheese and ricotta

  • Ricotta has less phosphorus, vitamin B12, calcium, fats, zinc, copper, vitamin B2, and protein than cotija cheese.
  • Cotija cheese covers your daily need for phosphorus 82% more than ricotta.
  • Cotija cheese has 17 times more sodium than ricotta. While cotija cheese has 1400mg of sodium, ricotta has only 84mg.

These are the specific foods used in this comparison Cheese, mexican, queso cotija and Cheese, ricotta, whole milk.

Infographic

Cotija cheese vs Ricotta infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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% 62% 9.3% 14% 7% 32% 68% 11% 0.78% 79%
Contains more MagnesiumMagnesium +245.5%
Contains more CalciumCalcium +286.5%
Contains more PotassiumPotassium +19%
Contains more CopperCopper +1033.3%
Contains more ZincZinc +233.6%
Contains more PhosphorusPhosphorus +361.4%
Contains more SeleniumSelenium +22.1%
Contains more IronIron +∞%
Contains less SodiumSodium -94%
Contains more ManganeseManganese +∞%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 7.5% 76% 5% 7.3% 112% 2.1% 0% 11% 283% 4.8% 7.5%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 3% 40% 2.2% 3.3% 45% 2% 13% 9.9% 43% 2.8% 9%
Contains more Vitamin DVitamin D +150%
Contains more Vitamin AVitamin A +90.8%
Contains more Vitamin EVitamin E +127.3%
Contains more Vitamin B1Vitamin B1 +123.1%
Contains more Vitamin B2Vitamin B2 +149.2%
Contains more Vitamin B6Vitamin B6 +14%
Contains more Vitamin B12Vitamin B12 +564.7%
Contains more Vitamin KVitamin K +72.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +20%
~equal in Vitamin C ~0mg
~equal in Vitamin B3 ~0.104mg

All nutrients comparison - raw data values

Nutrient Cotija cheese Ricotta DV% diff.
Phosphorus 729mg 158mg 82%
Vitamin B12 2.26µg 0.34µg 80%
Calcium 800mg 207mg 59%
Sodium 1400mg 84mg 57%
Saturated fat 17.5g 8.295g 42%
Fats 30g 12.98g 26%
Zinc 3.87mg 1.16mg 25%
Copper 0.238mg 0.021mg 24%
Vitamin B2 0.486mg 0.195mg 22%
Protein 20g 11.26g 17%
Cholesterol 100mg 51mg 16%
Vitamin A 229µg 120µg 12%
Monounsaturated fat 8.333g 3.627g 12%
Calories 366kcal 174kcal 10%
Magnesium 38mg 11mg 6%
Selenium 17.7µg 14.5µg 6%
Iron 0mg 0.38mg 5%
Polyunsaturated fat 1.187g 0.385g 5%
Vitamin B5 0.213mg 4%
Vitamin D 0.5µg 0.2µg 2%
Vitamin D* 21 IU 10 IU 1%
Potassium 125mg 105mg 1%
Vitamin E 0.25mg 0.11mg 1%
Vitamin B1 0.029mg 0.013mg 1%
Vitamin K 1.9µg 1.1µg 1%
Folate 10µg 12µg 1%
Protein per 100 calories 5.5g 6.5g N/A
Calories per 10 g protein 183kcal 155kcal N/A
Weight per 100 calories 27g 57g N/A
Unsaturated / Saturated Fat ratio 0.54 0.48 N/A
Net carbs 3.97g 3.04g N/A
Carbs 3.97g 3.04g 0%
Sugar 0g 0.27g N/A
Manganese 0.006mg 0%
Vitamin B3 0.114mg 0.104mg 0%
Vitamin B6 0.049mg 0.043mg 0%
Choline 15.4mg 17.5mg 0%
Tryptophan 0.125mg 0%
Threonine 0.517mg 0%
Isoleucine 0.589mg 0%
Leucine 1.221mg 0%
Lysine 1.338mg 0%
Methionine 0.281mg 0%
Phenylalanine 0.556mg 0%
Valine 0.692mg 0%
Histidine 0.459mg 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
11% 13% 3% 72%
Protein: 11.26 g
Fats: 12.98 g
Carbs: 3.04 g
Water: 71.7 g
Other: 1.02 g
Contains more ProteinProtein +77.6%
Contains more FatsFats +131.1%
Contains more CarbsCarbs +30.6%
Contains more WaterWater +88.7%

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
67% 29% 3%
Saturated fat: Sat. Fat 8.295 g
Monounsaturated fat: Mono. Fat 3.627 g
Polyunsaturated fat: Poly. Fat 0.385 g
Contains more Mono. FatMonounsaturated fat +129.7%
Contains more Poly. FatPolyunsaturated fat +208.3%
Contains less Sat. FatSaturated fat -52.6%

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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. Ricotta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170851/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.