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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 eggs and cotija cheese?

  • Eggs are richer in copper, choline, and selenium, while cotija cheese is higher in phosphorus, calcium, vitamin B12, and zinc.
  • Eggs' daily need coverage for copper is 196% higher.
  • Cotija cheese has 19 times less choline than eggs. Eggs have 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
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 240% 11% 0% 79% 106% 312% 183% 0% 97%
Contains more IronIron +∞%
Contains more CopperCopper +740.3%
Contains less SodiumSodium -91.1%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +74%
Contains more MagnesiumMagnesium +280%
Contains more CalciumCalcium +1500%
Contains more ZincZinc +268.6%
Contains more PhosphorusPhosphorus +323.8%
~equal in Potassium ~125mg

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
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 50% 21% 33% 17% 118% 1.2% 84% 28% 139% 0.75% 33% 160%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 76% 5% 7.5% 7.3% 112% 2.1% 0% 11% 283% 4.8% 7.5% 8.4%
Contains more Vitamin EVitamin E +312%
Contains more Vitamin DVitamin D +340%
Contains more Vitamin B1Vitamin B1 +127.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +146.9%
Contains more FolateFolate +340%
Contains more CholineCholine +1807.8%
Contains more Vitamin AVitamin A +53.7%
Contains more Vitamin B3Vitamin B3 +78.1%
Contains more Vitamin B12Vitamin B12 +103.6%
Contains more Vitamin KVitamin K +533.3%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.486mg

All nutrients comparison - raw data values

Nutrient Egg Cotija cheese DV% diff.
Copper 2mg 0.238mg 196%
Cholesterol 373mg 100mg 91%
Phosphorus 172mg 729mg 80%
Calcium 50mg 800mg 75%
Saturated fat 3.267g 17.5g 65%
Sodium 124mg 1400mg 55%
Choline 293.8mg 15.4mg 51%
Vitamin B12 1.11µg 2.26µg 48%
Fats 10.61g 30g 30%
Vitamin B5 1.398mg 28%
Zinc 1.05mg 3.87mg 26%
Selenium 30.8µg 17.7µg 24%
Iron 1.19mg 0mg 15%
Protein 12.58g 20g 15%
Monounsaturated fat 4.077g 8.333g 11%
Calories 155kcal 366kcal 11%
Vitamin A 149µg 229µg 9%
Vitamin D 2.2µg 0.5µg 9%
Folate 44µg 10µg 9%
Vitamin D 87IU 21IU 8%
Magnesium 10mg 38mg 7%
Vitamin B6 0.121mg 0.049mg 6%
Vitamin E 1.03mg 0.25mg 5%
Vitamin B1 0.066mg 0.029mg 3%
Polyunsaturated fat 1.414g 1.187g 2%
Vitamin B2 0.513mg 0.486mg 2%
Vitamin K 0.3µg 1.9µg 1%
Manganese 0.026mg 1%
Carbs 1.12g 3.97g 1%
Net carbs 1.12g 3.97g N/A
Potassium 126mg 125mg 0%
Sugar 1.12g 0g N/A
Vitamin B3 0.064mg 0.114mg 0%
Tryptophan 0.153mg 0%
Threonine 0.604mg 0%
Isoleucine 0.686mg 0%
Leucine 1.075mg 0%
Lysine 0.904mg 0%
Methionine 0.392mg 0%
Phenylalanine 0.668mg 0%
Valine 0.767mg 0%
Histidine 0.298mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - DHA 0.038g 0g N/A

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
2
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 g
65% 31% 4%
Saturated fat: Sat. Fat 17.5 g
Monounsaturated fat: Mono. Fat 8.333 g
Polyunsaturated fat: Poly. Fat 1.187 g
Contains less Sat. FatSaturated fat -81.3%
Contains more Poly. FatPolyunsaturated fat +19.1%
Contains more Mono. FatMonounsaturated fat +104.4%

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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.