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, Vitamin A, Copper, and Vitamin B2 than Cotija cheese.
- Cotija cheese covers your daily need of Saturated Fat 87% more than Yogurt.
- Cotija cheese has 229 times more Vitamin A than Yogurt. While Cotija cheese has 229µg of Vitamin A, Yogurt has only 1µg.
- 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 | +21525% |
| 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% |
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% |
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 Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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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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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 366kcal | 59kcal |
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| Protein | 20g | 10.19g |
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| Fats | 30g | 0.39g |
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| Net carbs | 3.97g | 3.6g |
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| Carbs | 3.97g | 3.6g |
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| Cholesterol | 100mg | 5mg |
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| Vitamin D | 21IU | 0IU |
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| Magnesium | 38mg | 11mg |
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| Calcium | 800mg | 110mg |
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| Potassium | 125mg | 141mg |
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| Iron | 0mg | 0.07mg |
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| Sugar | 0g | 3.24g |
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| Copper | 0.238mg | 0.017mg |
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| Zinc | 3.87mg | 0.52mg |
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| Phosphorus | 729mg | 135mg |
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| Sodium | 1400mg | 36mg |
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| Vitamin A | 865IU | 4IU |
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| Vitamin A | 229µg | 1µg |
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| Vitamin E | 0.25mg | 0.01mg |
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| Vitamin D | 0.5µg | 0µg |
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| Manganese | 0.009mg |
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| Selenium | 17.7µg | 9.7µg |
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| Vitamin B1 | 0.029mg | 0.023mg |
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| Vitamin B2 | 0.486mg | 0.278mg |
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| Vitamin B3 | 0.114mg | 0.208mg |
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| Vitamin B5 | 0.331mg |
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| Vitamin B6 | 0.049mg | 0.063mg |
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| Vitamin B12 | 2.26µg | 0.75µg |
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| Vitamin K | 1.9µg | 0µg |
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| Folate | 10µg | 7µg |
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| Trans Fat | 0g | 0.006g |
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| Choline | 15.4mg | 15.1mg |
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| Saturated Fat | 17.5g | 0.117g |
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| Monounsaturated Fat | 8.333g | 0.053g |
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| Polyunsaturated fat | 1.187g | 0.012g |
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| Omega-3 - ALA | 0.001g |
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| Omega-6 - Linoleic acid | 0.01g |
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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%
17%
Minerals Daily Need Coverage Score
105%
19%
Comparison summary
Which food is lower in Cholesterol?
Yogurt is lower in Cholesterol (difference - 95mg)
Which food contains less Sodium?
Yogurt contains less Sodium (difference - 1364mg)
Which food is lower in Saturated Fat?
Yogurt is lower in Saturated Fat (difference - 17.383g)
Which food is lower in Sugar?
Cotija cheese is lower in Sugar (difference - 3.24g)
Which food is lower in glycemic index?
Cotija cheese is lower in glycemic index (difference - 19)
Which food is cheaper?
Cotija cheese is cheaper (difference - $2.6)
Which food is richer in minerals?
Cotija cheese is relatively richer in minerals
Which food is richer in vitamins?
Cotija cheese is relatively richer in vitamins