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  6. Egg vs. Cotija cheese

Egg vs. Cotija cheese — In-Depth Nutrition Comparison

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What are the main differences between Egg and Cotija cheese?

  • Egg is richer in Copper, Choline, and Selenium, while Cotija cheese is higher in Phosphorus, Calcium, Vitamin B12, and Zinc.
  • Egg's daily need coverage for Copper is 196% higher.
  • Cotija cheese has 19 times less Choline than Egg. Egg has 293.8mg of Choline, while Cotija cheese has 15.4mg.
  • Cotija cheese is lower in Cholesterol.

We used Egg, whole, cooked, hard-boiled and Cheese, mexican, queso cotija types in this comparison.

Infographic

Egg vs Cotija cheese 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.
Egg
Egg
6
:
4
Cotija cheese
Cotija cheese
Contains more Iron +∞%
Contains less Sodium -91.1%
Contains more Copper +740.3%
Contains more Selenium +74%
Contains more Calcium +1500%
Contains more Magnesium +280%
Contains more Phosphorus +323.8%
Contains more Zinc +268.6%
Equal in Potassium - 125
Egg
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 45% 8% 74% 12% 17% 29% 667% 4% 169%
Cotija cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 240% 0% 28% 313% 12% 183% 106% 80% 0% 97%
Contains more Iron +∞%
Contains less Sodium -91.1%
Contains more Copper +740.3%
Contains more Selenium +74%
Contains more Calcium +1500%
Contains more Magnesium +280%
Contains more Phosphorus +323.8%
Contains more Zinc +268.6%
Equal in Potassium - 125

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.
Egg
Egg
7
:
4
Cotija cheese
Cotija cheese
Contains more Vitamin E +312%
Contains more Vitamin D +340%
Contains more Vitamin B1 +127.6%
Contains more Vitamin B6 +146.9%
Contains more Folate +340%
Contains more Vitamin A +66.3%
Contains more Vitamin B3 +78.1%
Contains more Vitamin B12 +103.6%
Contains more Vitamin K +533.3%
Equal in Vitamin B2 - 0.486
Egg
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 32% 21% 67% 0% 17% 119% 2% 84% 28% 33% 139% 1%
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%
Contains more Vitamin E +312%
Contains more Vitamin D +340%
Contains more Vitamin B1 +127.6%
Contains more Vitamin B6 +146.9%
Contains more Folate +340%
Contains more Vitamin A +66.3%
Contains more Vitamin B3 +78.1%
Contains more Vitamin B12 +103.6%
Contains more Vitamin K +533.3%
Equal in Vitamin B2 - 0.486

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
1
:
4
Cotija cheese
Cotija cheese
Contains more Water +96.4%
Contains more Protein +59%
Contains more Fats +182.8%
Contains more Carbs +254.5%
Contains more Other +650.5%
Egg
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Cotija cheese
20% 30% 4% 38% 8%
Protein: 20 g
Fats: 30 g
Carbs: 3.97 g
Water: 38 g
Other: 8.03 g
Contains more Water +96.4%
Contains more Protein +59%
Contains more Fats +182.8%
Contains more Carbs +254.5%
Contains more Other +650.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
2
:
1
Cotija cheese
Cotija cheese
Contains less Saturated Fat -81.3%
Contains more Polyunsaturated fat +19.1%
Contains more Monounsaturated Fat +104.4%
Egg
37% 47% 16%
Saturated Fat: 3.267 g
Monounsaturated Fat: 4.077 g
Polyunsaturated fat: 1.414 g
Cotija cheese
65% 31% 4%
Saturated Fat: 17.5 g
Monounsaturated Fat: 8.333 g
Polyunsaturated fat: 1.187 g
Contains less Saturated Fat -81.3%
Contains more Polyunsaturated fat +19.1%
Contains more Monounsaturated Fat +104.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Egg Cotija cheese
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Egg Cotija cheese Opinion
Net carbs 1.12g 3.97g Cotija cheese
Protein 12.58g 20g Cotija cheese
Fats 10.61g 30g Cotija cheese
Carbs 1.12g 3.97g Cotija cheese
Calories 155kcal 366kcal Cotija cheese
Sugar 1.12g 0g Cotija cheese
Calcium 50mg 800mg Cotija cheese
Iron 1.19mg 0mg Egg
Magnesium 10mg 38mg Cotija cheese
Phosphorus 172mg 729mg Cotija cheese
Potassium 126mg 125mg Egg
Sodium 124mg 1400mg Egg
Zinc 1.05mg 3.87mg Cotija cheese
Copper 2mg 0.238mg Egg
Manganese 0.026mg Egg
Selenium 30.8µg 17.7µg Egg
Vitamin A 520IU 865IU Cotija cheese
Vitamin A RAE 149µg 229µg Cotija cheese
Vitamin E 1.03mg 0.25mg Egg
Vitamin D 87IU 21IU Egg
Vitamin D 2.2µg 0.5µg Egg
Vitamin B1 0.066mg 0.029mg Egg
Vitamin B2 0.513mg 0.486mg Egg
Vitamin B3 0.064mg 0.114mg Cotija cheese
Vitamin B5 1.398mg Egg
Vitamin B6 0.121mg 0.049mg Egg
Folate 44µg 10µg Egg
Vitamin B12 1.11µg 2.26µg Cotija cheese
Vitamin K 0.3µg 1.9µg Cotija cheese
Tryptophan 0.153mg Egg
Threonine 0.604mg Egg
Isoleucine 0.686mg Egg
Leucine 1.075mg Egg
Lysine 0.904mg Egg
Methionine 0.392mg Egg
Phenylalanine 0.668mg Egg
Valine 0.767mg Egg
Histidine 0.298mg Egg
Cholesterol 373mg 100mg Cotija cheese
Saturated Fat 3.267g 17.5g Egg
Omega-3 - DHA 0.038g 0g Egg
Omega-3 - EPA 0.005g 0g Egg
Monounsaturated Fat 4.077g 8.333g Cotija cheese
Polyunsaturated fat 1.414g 1.187g Egg

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg Cotija cheese
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
45%
Egg
42%
Cotija cheese
Minerals Daily Need Coverage Score
103%
Egg
105%
Cotija cheese

Comparison summary

Which food contains less Sodium?
Egg
Egg contains less Sodium (difference - 1276mg)
Which food is lower in Saturated Fat?
Egg
Egg is lower in Saturated Fat (difference - 14.233g)
Which food is lower in Sugar?
Cotija cheese
Cotija cheese is lower in Sugar (difference - 1.12g)
Which food is lower in Cholesterol?
Cotija cheese
Cotija cheese is lower in Cholesterol (difference - 273mg)
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?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/nutrients
  2. Cotija cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170898/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.