Cotija cheese vs. Yogurt — In-Depth Nutrition Comparison
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Summary of differences between cotija cheese and yogurt
- Yogurt has less phosphorus, calcium, vitamin B12, zinc, copper, vitamin A, and vitamin B2 than cotija cheese.
- Cotija cheese covers your daily need for saturated fat, 87% more than yogurt.
- Cotija cheese has 216 times more vitamin A than yogurt. While cotija cheese has 865IU of vitamin A, yogurt has only 4IU.
- Yogurt has less saturated fat.
These are the specific foods used in this comparison Cheese, mexican, queso cotija and Yogurt, Greek, plain, nonfat.
Infographic
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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 | +627.3% |
| Contains more CopperCopper | +1300% |
| Contains more ZincZinc | +644.2% |
| Contains more PhosphorusPhosphorus | +440% |
| Contains more SeleniumSelenium | +82.5% |
| Contains more PotassiumPotassium | +12.8% |
| Contains more IronIron | +∞% |
| Contains less SodiumSodium | -97.4% |
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 | +22800% |
| Contains more Vitamin EVitamin E | +2400% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +26.1% |
| Contains more Vitamin B2Vitamin B2 | +74.8% |
| Contains more Vitamin B12Vitamin B12 | +201.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +42.9% |
| Contains more Vitamin B3Vitamin B3 | +82.5% |
| Contains more Vitamin B6Vitamin B6 | +28.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Phosphorus | 729mg | 135mg | 85% |
| Saturated fat | 17.5g | 0.117g | 79% |
| Calcium | 800mg | 110mg | 69% |
| Vitamin B12 | 2.26µg | 0.75µg | 63% |
| Sodium | 1400mg | 36mg | 59% |
| Fats | 30g | 0.39g | 46% |
| Cholesterol | 100mg | 5mg | 32% |
| Zinc | 3.87mg | 0.52mg | 30% |
| Vitamin A | 229µg | 1µg | 25% |
| Copper | 0.238mg | 0.017mg | 25% |
| Monounsaturated fat | 8.333g | 0.053g | 21% |
| Protein | 20g | 10.19g | 20% |
| Vitamin B2 | 0.486mg | 0.278mg | 16% |
| Calories | 366kcal | 59kcal | 15% |
| Selenium | 17.7µg | 9.7µg | 15% |
| Polyunsaturated fat | 1.187g | 0.012g | 8% |
| Vitamin B5 | 0.331mg | 7% | |
| Magnesium | 38mg | 11mg | 6% |
| Vitamin D | 0.5µg | 0µg | 3% |
| Vitamin D | 21IU | 0IU | 3% |
| Vitamin K | 1.9µg | 0µg | 2% |
| Vitamin E | 0.25mg | 0.01mg | 2% |
| Vitamin B1 | 0.029mg | 0.023mg | 1% |
| Vitamin B3 | 0.114mg | 0.208mg | 1% |
| Iron | 0mg | 0.07mg | 1% |
| Vitamin B6 | 0.049mg | 0.063mg | 1% |
| Folate | 10µg | 7µg | 1% |
| Net carbs | 3.97g | 3.6g | N/A |
| Carbs | 3.97g | 3.6g | 0% |
| Potassium | 125mg | 141mg | 0% |
| Sugar | 0g | 3.24g | N/A |
| Manganese | 0.009mg | 0% | |
| Trans fat | 0g | 0.006g | N/A |
| Choline | 15.4mg | 15.1mg | 0% |
| Omega-3 - ALA | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 0.01g | N/A |
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:
10.19 g
Fats:
0.39 g
Carbs:
3.6 g
Water:
85.1 g
Other:
0.72 g
| Contains more ProteinProtein | +96.3% |
| Contains more FatsFats | +7592.3% |
| Contains more OtherOther | +1015.3% |
| Contains more WaterWater | +123.9% |
~equal in
Carbs
~3.6g
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
0.117 g
Monounsaturated fat:
Mono. Fat
0.053 g
Polyunsaturated fat:
Poly. Fat
0.012 g
| Contains more Mono. FatMonounsaturated fat | +15622.6% |
| Contains more Poly. FatPolyunsaturated fat | +9791.7% |
| Contains less Sat. FatSaturated fat | -99.3% |
