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  6. Goat cheese vs. Cotija cheese

Goat cheese vs. Cotija cheese — In-Depth Nutrition Comparison

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The main differences between Goat cheese and Cotija cheese

  • Goat cheese is richer in Copper, Iron, and Vitamin A RAE, yet Cotija cheese is richer in Vitamin B12, Phosphorus, Calcium, Zinc, and Selenium.
  • Daily need coverage for Vitamin B12 from Cotija cheese is 85% higher.
  • Cotija cheese contains less Saturated Fat.

Food types used in this article are Cheese, goat, semisoft type and Cheese, mexican, queso cotija.

Infographic

Goat cheese 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.
Goat cheese
Goat cheese
5
:
5
Cotija cheese
Cotija cheese
Contains more Iron +∞%
Contains more Potassium +26.4%
Contains less Sodium -70.4%
Contains more Copper +137%
Contains more Calcium +168.5%
Contains more Magnesium +31%
Contains more Phosphorus +94.4%
Contains more Zinc +486.4%
Contains more Selenium +365.8%
Goat cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 90% 61% 21% 161% 14% 55% 19% 188% 13% 21%
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 more Potassium +26.4%
Contains less Sodium -70.4%
Contains more Copper +137%
Contains more Calcium +168.5%
Contains more Magnesium +31%
Contains more Phosphorus +94.4%
Contains more Zinc +486.4%
Contains more Selenium +365.8%

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.
Goat cheese
Goat cheese
8
:
2
Cotija cheese
Cotija cheese
Contains more Vitamin A +69.2%
Contains more Vitamin B1 +148.3%
Contains more Vitamin B2 +39.1%
Contains more Vitamin B3 +907%
Contains more Vitamin B6 +22.4%
Contains more Vitamin K +31.6%
Contains more Folate +400%
Contains more Vitamin B12 +927.3%
Equal in Vitamin E - 0.25
Equal in Vitamin D - 0.5
Goat cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 88% 6% 15% 0% 18% 156% 22% 12% 14% 2% 28% 7%
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 A +69.2%
Contains more Vitamin B1 +148.3%
Contains more Vitamin B2 +39.1%
Contains more Vitamin B3 +907%
Contains more Vitamin B6 +22.4%
Contains more Vitamin K +31.6%
Contains more Folate +400%
Contains more Vitamin B12 +927.3%
Equal in Vitamin E - 0.25
Equal in Vitamin D - 0.5

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Goat cheese
Goat cheese
2
:
3
Cotija cheese
Cotija cheese
Contains more Water +19.8%
Contains more Carbs +3208.3%
Contains more Other +173.1%
Equal in Protein - 20
Equal in Fats - 30
Goat cheese
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 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 +19.8%
Contains more Carbs +3208.3%
Contains more Other +173.1%
Equal in Protein - 20
Equal in Fats - 30

Fat Type Comparison

Fat type breakdown side-by-side comparison
Goat cheese
Goat cheese
0
:
3
Cotija cheese
Cotija cheese
Contains less Saturated Fat -15.2%
Contains more Monounsaturated Fat +22.4%
Contains more Polyunsaturated fat +67.4%
Goat cheese
73% 24% 3%
Saturated Fat: 20.639 g
Monounsaturated Fat: 6.808 g
Polyunsaturated fat: 0.709 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 -15.2%
Contains more Monounsaturated Fat +22.4%
Contains more Polyunsaturated fat +67.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Goat cheese Cotija cheese Opinion
Net carbs 0.12g 3.97g Cotija cheese
Protein 21.58g 20g Goat cheese
Fats 29.84g 30g Cotija cheese
Carbs 0.12g 3.97g Cotija cheese
Calories 364kcal 366kcal Cotija cheese
Sugar 0.12g 0g Cotija cheese
Calcium 298mg 800mg Cotija cheese
Iron 1.62mg 0mg Goat cheese
Magnesium 29mg 38mg Cotija cheese
Phosphorus 375mg 729mg Cotija cheese
Potassium 158mg 125mg Goat cheese
Sodium 415mg 1400mg Goat cheese
Zinc 0.66mg 3.87mg Cotija cheese
Copper 0.564mg 0.238mg Goat cheese
Manganese 0.093mg Goat cheese
Selenium 3.8µg 17.7µg Cotija cheese
Vitamin A 1464IU 865IU Goat cheese
Vitamin A RAE 407µg 229µg Goat cheese
Vitamin E 0.26mg 0.25mg Goat cheese
Vitamin D 22IU 21IU Goat cheese
Vitamin D 0.5µg 0.5µg
Vitamin B1 0.072mg 0.029mg Goat cheese
Vitamin B2 0.676mg 0.486mg Goat cheese
Vitamin B3 1.148mg 0.114mg Goat cheese
Vitamin B5 0.19mg Goat cheese
Vitamin B6 0.06mg 0.049mg Goat cheese
Folate 2µg 10µg Cotija cheese
Vitamin B12 0.22µg 2.26µg Cotija cheese
Vitamin K 2.5µg 1.9µg Goat cheese
Tryptophan 0.227mg Goat cheese
Threonine 0.805mg Goat cheese
Isoleucine 0.893mg Goat cheese
Leucine 1.861mg Goat cheese
Lysine 1.549mg Goat cheese
Methionine 0.575mg Goat cheese
Phenylalanine 0.859mg Goat cheese
Valine 1.485mg Goat cheese
Histidine 0.589mg Goat cheese
Cholesterol 79mg 100mg Goat cheese
Saturated Fat 20.639g 17.5g Cotija cheese
Monounsaturated Fat 6.808g 8.333g Cotija cheese
Polyunsaturated fat 0.709g 1.187g Cotija cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Goat cheese 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
30%
Goat cheese
42%
Cotija cheese
Minerals Daily Need Coverage Score
64%
Goat cheese
105%
Cotija cheese

Comparison summary

Which food contains less Sodium?
Goat cheese
Goat cheese contains less Sodium (difference - 985mg)
Which food is lower in Cholesterol?
Goat cheese
Goat cheese is lower in Cholesterol (difference - 21mg)
Which food is richer in vitamins?
Goat cheese
Goat cheese is relatively richer in vitamins
Which food is lower in Sugar?
Cotija cheese
Cotija cheese is lower in Sugar (difference - 0.12g)
Which food is lower in Saturated Fat?
Cotija cheese
Cotija cheese is lower in Saturated Fat (difference - 3.139g)
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 - $2)
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.

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. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/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.