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  6. Goat milk vs. Cotija cheese

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

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Summary of differences between Goat milk and Cotija cheese

  • Goat milk has less Vitamin B12, Phosphorus, Calcium, Zinc, Selenium, Vitamin B2, and Copper than Cotija cheese.
  • Cotija cheese covers your daily need of Vitamin B12 91% more than Goat milk.
  • Goat milk has less Saturated Fat.

These are the specific foods used in this comparison Milk, goat, fluid, with added vitamin D and Cheese, mexican, queso cotija.

Infographic

Goat milk 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 milk
Goat milk
4
:
6
Cotija cheese
Cotija cheese
Contains more Iron +∞%
Contains more Potassium +63.2%
Contains less Sodium -96.4%
Contains more Calcium +497%
Contains more Magnesium +171.4%
Contains more Phosphorus +556.8%
Contains more Zinc +1190%
Contains more Copper +417.4%
Contains more Selenium +1164.3%
Goat milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 2% 10% 48% 18% 7% 9% 16% 3% 8%
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 +63.2%
Contains less Sodium -96.4%
Contains more Calcium +497%
Contains more Magnesium +171.4%
Contains more Phosphorus +556.8%
Contains more Zinc +1190%
Contains more Copper +417.4%
Contains more Selenium +1164.3%

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 milk
Goat milk
5
:
7
Cotija cheese
Cotija cheese
Contains more Vitamin D +160%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +65.5%
Contains more Vitamin B3 +143%
Contains more Vitamin A +336.9%
Contains more Vitamin E +257.1%
Contains more Vitamin B2 +252.2%
Contains more Folate +900%
Contains more Vitamin B12 +3128.6%
Contains more Vitamin K +533.3%
Equal in Vitamin B6 - 0.049
Goat milk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 2% 39% 5% 12% 32% 6% 19% 11% 1% 9% 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 D +160%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +65.5%
Contains more Vitamin B3 +143%
Contains more Vitamin A +336.9%
Contains more Vitamin E +257.1%
Contains more Vitamin B2 +252.2%
Contains more Folate +900%
Contains more Vitamin B12 +3128.6%
Contains more Vitamin K +533.3%
Equal in Vitamin B6 - 0.049

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Goat milk
Goat milk
2
:
3
Cotija cheese
Cotija cheese
Contains more Carbs +12.1%
Contains more Water +129%
Contains more Protein +461.8%
Contains more Fats +624.6%
Contains more Other +879.3%
Goat milk
4% 4% 4% 87%
Protein: 3.56 g
Fats: 4.14 g
Carbs: 4.45 g
Water: 87.03 g
Other: 0.82 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 Carbs +12.1%
Contains more Water +129%
Contains more Protein +461.8%
Contains more Fats +624.6%
Contains more Other +879.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Goat milk
Goat milk
1
:
2
Cotija cheese
Cotija cheese
Contains less Saturated Fat -84.8%
Contains more Monounsaturated Fat +651.4%
Contains more Polyunsaturated fat +696.6%
Goat milk
68% 28% 4%
Saturated Fat: 2.667 g
Monounsaturated Fat: 1.109 g
Polyunsaturated fat: 0.149 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 -84.8%
Contains more Monounsaturated Fat +651.4%
Contains more Polyunsaturated fat +696.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Goat milk Cotija cheese Opinion
Net carbs 4.45g 3.97g Goat milk
Protein 3.56g 20g Cotija cheese
Fats 4.14g 30g Cotija cheese
Carbs 4.45g 3.97g Goat milk
Calories 69kcal 366kcal Cotija cheese
Sugar 4.45g 0g Cotija cheese
Calcium 134mg 800mg Cotija cheese
Iron 0.05mg 0mg Goat milk
Magnesium 14mg 38mg Cotija cheese
Phosphorus 111mg 729mg Cotija cheese
Potassium 204mg 125mg Goat milk
Sodium 50mg 1400mg Goat milk
Zinc 0.3mg 3.87mg Cotija cheese
Copper 0.046mg 0.238mg Cotija cheese
Manganese 0.018mg Goat milk
Selenium 1.4µg 17.7µg Cotija cheese
Vitamin A 198IU 865IU Cotija cheese
Vitamin A RAE 57µg 229µg Cotija cheese
Vitamin E 0.07mg 0.25mg Cotija cheese
Vitamin D 51IU 21IU Goat milk
Vitamin D 1.3µg 0.5µg Goat milk
Vitamin C 1.3mg 0mg Goat milk
Vitamin B1 0.048mg 0.029mg Goat milk
Vitamin B2 0.138mg 0.486mg Cotija cheese
Vitamin B3 0.277mg 0.114mg Goat milk
Vitamin B5 0.31mg Goat milk
Vitamin B6 0.046mg 0.049mg Cotija cheese
Folate 1µg 10µg Cotija cheese
Vitamin B12 0.07µg 2.26µg Cotija cheese
Vitamin K 0.3µg 1.9µg Cotija cheese
Tryptophan 0.044mg Goat milk
Threonine 0.163mg Goat milk
Isoleucine 0.207mg Goat milk
Leucine 0.314mg Goat milk
Lysine 0.29mg Goat milk
Methionine 0.08mg Goat milk
Phenylalanine 0.155mg Goat milk
Valine 0.24mg Goat milk
Histidine 0.089mg Goat milk
Cholesterol 11mg 100mg Goat milk
Saturated Fat 2.667g 17.5g Goat milk
Monounsaturated Fat 1.109g 8.333g Cotija cheese
Polyunsaturated fat 0.149g 1.187g Cotija cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Goat milk 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
12%
Goat milk
42%
Cotija cheese
Minerals Daily Need Coverage Score
16%
Goat milk
105%
Cotija cheese

Comparison summary

Which food contains less Sodium?
Goat milk
Goat milk contains less Sodium (difference - 1350mg)
Which food is lower in Cholesterol?
Goat milk
Goat milk is lower in Cholesterol (difference - 89mg)
Which food is lower in Saturated Fat?
Goat milk
Goat milk is lower in Saturated Fat (difference - 14.833g)
Which food is lower in Sugar?
Cotija cheese
Cotija cheese is lower in Sugar (difference - 4.45g)
Which food is lower in glycemic index?
Cotija cheese
Cotija cheese is lower in glycemic index (difference - 25)
Which food is richer in minerals?
Cotija cheese
Cotija cheese is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Goat milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171278/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.