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Cotija cheese vs. Yolk — In-Depth Nutrition Comparison

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Important differences between Cotija cheese and Yolk

  • Cotija cheese has more Calcium, and Phosphorus, however, Yolk has more Choline, Selenium, Iron, Folate, and Vitamin D.
  • Yolk's daily need coverage for Cholesterol is 328% more.
  • Cotija cheese has 29 times more Sodium than Yolk. Cotija cheese has 1400mg of Sodium, while Yolk has 48mg.

The food varieties used in the comparison are Cheese, mexican, queso cotija and Egg, yolk, raw, fresh.

Infographic

Cotija cheese vs Yolk 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.
Contains more Calcium +520.2%
Contains more Magnesium +660%
Contains more Phosphorus +86.9%
Contains more Potassium +14.7%
Contains more Zinc +68.3%
Contains more Copper +209.1%
Contains more Iron +∞%
Contains less Sodium -96.6%
Contains more Selenium +216.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 240% 0% 28% 313% 12% 183% 106% 80% 0% 97%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 103% 4% 168% 10% 7% 63% 26% 8% 306%
Contains more Calcium +520.2%
Contains more Magnesium +660%
Contains more Phosphorus +86.9%
Contains more Potassium +14.7%
Contains more Zinc +68.3%
Contains more Copper +209.1%
Contains more Iron +∞%
Contains less Sodium -96.6%
Contains more Selenium +216.4%

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.
:
8
Yolk
Contains more Vitamin B3 +375%
Contains more Vitamin B12 +15.9%
Contains more Vitamin K +171.4%
Contains more Vitamin A +66.7%
Contains more Vitamin E +932%
Contains more Vitamin D +980%
Contains more Vitamin B1 +506.9%
Contains more Vitamin B6 +614.3%
Contains more Folate +1360%
Equal in Vitamin B2 - 0.528
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 87% 52% 162% 0% 44% 122% 1% 180% 81% 110% 244% 2%
Contains more Vitamin B3 +375%
Contains more Vitamin B12 +15.9%
Contains more Vitamin K +171.4%
Contains more Vitamin A +66.7%
Contains more Vitamin E +932%
Contains more Vitamin D +980%
Contains more Vitamin B1 +506.9%
Contains more Vitamin B6 +614.3%
Contains more Folate +1360%
Equal in Vitamin B2 - 0.528

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +26.1%
Contains more Fats +13%
Contains more Carbs +10.6%
Contains more Other +372.4%
Contains more Water +37.7%
Equal in Carbs - 3.59
20% 30% 4% 38% 8%
Protein: 20 g
Fats: 30 g
Carbs: 3.97 g
Water: 38 g
Other: 8.03 g
16% 27% 4% 52% 2%
Protein: 15.86 g
Fats: 26.54 g
Carbs: 3.59 g
Water: 52.31 g
Other: 1.7 g
Contains more Protein +26.1%
Contains more Fats +13%
Contains more Carbs +10.6%
Contains more Other +372.4%
Contains more Water +37.7%
Equal in Carbs - 3.59

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -45.4%
Contains more Monounsaturated Fat +40.9%
Contains more Polyunsaturated fat +254.2%
65% 31% 4%
Saturated Fat: 17.5 g
Monounsaturated Fat: 8.333 g
Polyunsaturated fat: 1.187 g
37% 46% 16%
Saturated Fat: 9.551 g
Monounsaturated Fat: 11.738 g
Polyunsaturated fat: 4.204 g
Contains less Saturated Fat -45.4%
Contains more Monounsaturated Fat +40.9%
Contains more Polyunsaturated fat +254.2%

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 Yolk
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Cotija cheese Yolk Opinion
Net carbs 3.97g 3.59g Cotija cheese
Protein 20g 15.86g Cotija cheese
Fats 30g 26.54g Cotija cheese
Carbs 3.97g 3.59g Cotija cheese
Calories 366kcal 322kcal Cotija cheese
Fructose 0.07g Yolk
Sugar 0g 0.56g Cotija cheese
Calcium 800mg 129mg Cotija cheese
Iron 0mg 2.73mg Yolk
Magnesium 38mg 5mg Cotija cheese
Phosphorus 729mg 390mg Cotija cheese
Potassium 125mg 109mg Cotija cheese
Sodium 1400mg 48mg Yolk
Zinc 3.87mg 2.3mg Cotija cheese
Copper 0.238mg 0.077mg Cotija cheese
Manganese 0.055mg Yolk
Selenium 17.7µg 56µg Yolk
Vitamin A 865IU 1442IU Yolk
Vitamin A RAE 229µg 381µg Yolk
Vitamin E 0.25mg 2.58mg Yolk
Vitamin D 21IU 218IU Yolk
Vitamin D 0.5µg 5.4µg Yolk
Vitamin B1 0.029mg 0.176mg Yolk
Vitamin B2 0.486mg 0.528mg Yolk
Vitamin B3 0.114mg 0.024mg Cotija cheese
Vitamin B5 2.99mg Yolk
Vitamin B6 0.049mg 0.35mg Yolk
Folate 10µg 146µg Yolk
Vitamin B12 2.26µg 1.95µg Cotija cheese
Vitamin K 1.9µg 0.7µg Cotija cheese
Tryptophan 0.177mg Yolk
Threonine 0.687mg Yolk
Isoleucine 0.866mg Yolk
Leucine 1.399mg Yolk
Lysine 1.217mg Yolk
Methionine 0.378mg Yolk
Phenylalanine 0.681mg Yolk
Valine 0.949mg Yolk
Histidine 0.416mg Yolk
Cholesterol 100mg 1085mg Cotija cheese
Saturated Fat 17.5g 9.551g Yolk
Omega-3 - DHA 0g 0.114g Yolk
Omega-3 - EPA 0g 0.011g Yolk
Monounsaturated Fat 8.333g 11.738g Yolk
Polyunsaturated fat 1.187g 4.204g Yolk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cotija cheese Yolk
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
90%
Yolk
Minerals Daily Need Coverage Score
105%
Cotija cheese
73%
Yolk

Comparison summary

Which food contains less Sodium?
Yolk
Yolk contains less Sodium (difference - 1352mg)
Which food is lower in Saturated Fat?
Yolk
Yolk is lower in Saturated Fat (difference - 7.949g)
Which food is richer in vitamins?
Yolk
Yolk is relatively richer in vitamins
Which food is lower in Sugar?
Cotija cheese
Cotija cheese is lower in Sugar (difference - 0.56g)
Which food is lower in Cholesterol?
Cotija cheese
Cotija cheese is lower in Cholesterol (difference - 985mg)
Which food is lower in glycemic index?
Cotija cheese
Cotija cheese is lower in glycemic index (difference - 0)
Which food is cheaper?
Cotija cheese
Cotija cheese is cheaper (difference - $1)
Which food is richer in minerals?
Cotija cheese
Cotija cheese is relatively richer in minerals

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. Yolk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172184/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.