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  6. Cotija cheese vs. Yogurt

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 RAE, 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 RAE than Yogurt. While Cotija cheese has 229µg of Vitamin A RAE, 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

Cotija cheese vs Yogurt 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.
Cotija cheese
Cotija cheese
6
:
4
Yogurt
Yogurt
Contains more Calcium +627.3%
Contains more Magnesium +245.5%
Contains more Phosphorus +440%
Contains more Zinc +644.2%
Contains more Copper +1300%
Contains more Selenium +82.5%
Contains more Iron +∞%
Contains more Potassium +12.8%
Contains less Sodium -97.4%
Cotija cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 240% 0% 28% 313% 12% 183% 106% 80% 0% 97%
Yogurt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 3% 8% 58% 13% 5% 15% 6% 2% 53%
Contains more Calcium +627.3%
Contains more Magnesium +245.5%
Contains more Phosphorus +440%
Contains more Zinc +644.2%
Contains more Copper +1300%
Contains more Selenium +82.5%
Contains more Iron +∞%
Contains more Potassium +12.8%
Contains less Sodium -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.
Cotija cheese
Cotija cheese
8
:
3
Yogurt
Yogurt
Contains more Vitamin A +21525%
Contains more Vitamin E +2400%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +26.1%
Contains more Vitamin B2 +74.8%
Contains more Folate +42.9%
Contains more Vitamin B12 +201.3%
Contains more Vitamin K +∞%
Contains more Vitamin B3 +82.5%
Contains more Vitamin B6 +28.6%
Cotija cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 52% 5% 15% 0% 8% 113% 3% 0% 12% 8% 283% 5%
Yogurt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 6% 65% 4% 20% 15% 6% 94% 0%
Contains more Vitamin A +21525%
Contains more Vitamin E +2400%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +26.1%
Contains more Vitamin B2 +74.8%
Contains more Folate +42.9%
Contains more Vitamin B12 +201.3%
Contains more Vitamin K +∞%
Contains more Vitamin B3 +82.5%
Contains more Vitamin B6 +28.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cotija cheese
Cotija cheese
4
:
1
Yogurt
Yogurt
Contains more Protein +96.3%
Contains more Fats +7592.3%
Contains more Carbs +10.3%
Contains more Other +1015.3%
Contains more Water +123.9%
Equal in Carbs - 3.6
Cotija cheese
20% 30% 4% 38% 8%
Protein: 20 g
Fats: 30 g
Carbs: 3.97 g
Water: 38 g
Other: 8.03 g
Yogurt
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Contains more Protein +96.3%
Contains more Fats +7592.3%
Contains more Carbs +10.3%
Contains more Other +1015.3%
Contains more Water +123.9%
Equal in Carbs - 3.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cotija cheese
Cotija cheese
2
:
1
Yogurt
Yogurt
Contains more Monounsaturated Fat +15622.6%
Contains more Polyunsaturated fat +9791.7%
Contains less Saturated Fat -99.3%
Cotija cheese
65% 31% 4%
Saturated Fat: 17.5 g
Monounsaturated Fat: 8.333 g
Polyunsaturated fat: 1.187 g
Yogurt
64% 29% 7%
Saturated Fat: 0.117 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.012 g
Contains more Monounsaturated Fat +15622.6%
Contains more Polyunsaturated fat +9791.7%
Contains less Saturated 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.
Cotija cheese Yogurt
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Cotija cheese Yogurt Opinion
Net carbs 3.97g 3.6g Cotija cheese
Protein 20g 10.19g Cotija cheese
Fats 30g 0.39g Cotija cheese
Carbs 3.97g 3.6g Cotija cheese
Calories 366kcal 59kcal Cotija cheese
Sugar 0g 3.24g Cotija cheese
Calcium 800mg 110mg Cotija cheese
Iron 0mg 0.07mg Yogurt
Magnesium 38mg 11mg Cotija cheese
Phosphorus 729mg 135mg Cotija cheese
Potassium 125mg 141mg Yogurt
Sodium 1400mg 36mg Yogurt
Zinc 3.87mg 0.52mg Cotija cheese
Copper 0.238mg 0.017mg Cotija cheese
Manganese 0.009mg Yogurt
Selenium 17.7µg 9.7µg Cotija cheese
Vitamin A 865IU 4IU Cotija cheese
Vitamin A RAE 229µg 1µg Cotija cheese
Vitamin E 0.25mg 0.01mg Cotija cheese
Vitamin D 21IU 0IU Cotija cheese
Vitamin D 0.5µg 0µg Cotija cheese
Vitamin B1 0.029mg 0.023mg Cotija cheese
Vitamin B2 0.486mg 0.278mg Cotija cheese
Vitamin B3 0.114mg 0.208mg Yogurt
Vitamin B5 0.331mg Yogurt
Vitamin B6 0.049mg 0.063mg Yogurt
Folate 10µg 7µg Cotija cheese
Vitamin B12 2.26µg 0.75µg Cotija cheese
Vitamin K 1.9µg 0µg Cotija cheese
Cholesterol 100mg 5mg Yogurt
Trans Fat 0g 0.006g Cotija cheese
Saturated Fat 17.5g 0.117g Yogurt
Monounsaturated Fat 8.333g 0.053g Cotija cheese
Polyunsaturated fat 1.187g 0.012g Cotija cheese
Omega-6 - Linoleic acid 0.01g Yogurt
Omega-3 - ALA 0.001g Yogurt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cotija cheese Yogurt
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
42%
Cotija cheese
17%
Yogurt
Minerals Daily Need Coverage Score
105%
Cotija cheese
19%
Yogurt

Comparison summary

Which food contains less Sodium?
Yogurt
Yogurt contains less Sodium (difference - 1364mg)
Which food is lower in Cholesterol?
Yogurt
Yogurt is lower in Cholesterol (difference - 95mg)
Which food is lower in Saturated Fat?
Yogurt
Yogurt is lower in Saturated Fat (difference - 17.383g)
Which food is lower in Sugar?
Cotija cheese
Cotija cheese is lower in Sugar (difference - 3.24g)
Which food is lower in glycemic index?
Cotija cheese
Cotija cheese is lower in glycemic index (difference - 19)
Which food is cheaper?
Cotija cheese
Cotija cheese is cheaper (difference - $2.6)
Which food is richer in minerals?
Cotija cheese
Cotija cheese is relatively richer in minerals
Which food is richer in vitamins?
Cotija cheese
Cotija cheese is relatively richer in vitamins

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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.