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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 for 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 40% 18% 1.9% 15% 8.2% 48% 6.5% 2.3% 7.6%
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 PotassiumPotassium +63.2%
Contains more IronIron +∞%
Contains less SodiumSodium -96.4%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +171.4%
Contains more CalciumCalcium +497%
Contains more CopperCopper +417.4%
Contains more ZincZinc +1190%
Contains more PhosphorusPhosphorus +556.8%
Contains more SeleniumSelenium +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.
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 4.3% 19% 1.4% 20% 12% 32% 5.2% 19% 11% 8.8% 0.75% 0.75% 8.7%
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% 76% 5% 7.5% 7.3% 112% 2.1% 0% 11% 283% 4.8% 7.5% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +160%
Contains more Vitamin B1Vitamin B1 +65.5%
Contains more Vitamin B3Vitamin B3 +143%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin AVitamin A +301.8%
Contains more Vitamin EVitamin E +257.1%
Contains more Vitamin B2Vitamin B2 +252.2%
Contains more Vitamin B12Vitamin B12 +3128.6%
Contains more Vitamin KVitamin K +533.3%
Contains more FolateFolate +900%
~equal in Vitamin B6 ~0.049mg
~equal in Choline ~15.4mg

All nutrients comparison - raw data values

Nutrient Goat milk Cotija cheese DV% diff.
Vitamin B12 0.07µg 2.26µg 91%
Phosphorus 111mg 729mg 88%
Saturated fat 2.667g 17.5g 67%
Calcium 134mg 800mg 67%
Sodium 50mg 1400mg 59%
Fats 4.14g 30g 40%
Protein 3.56g 20g 33%
Zinc 0.3mg 3.87mg 32%
Selenium 1.4µg 17.7µg 30%
Cholesterol 11mg 100mg 30%
Vitamin B2 0.138mg 0.486mg 27%
Copper 0.046mg 0.238mg 21%
Vitamin A 57µg 229µg 19%
Monounsaturated fat 1.109g 8.333g 18%
Calories 69kcal 366kcal 15%
Polyunsaturated fat 0.149g 1.187g 7%
Vitamin B5 0.31mg 6%
Magnesium 14mg 38mg 6%
Vitamin D 1.3µg 0.5µg 4%
Vitamin D 51IU 21IU 4%
Folate 1µg 10µg 2%
Potassium 204mg 125mg 2%
Vitamin B1 0.048mg 0.029mg 2%
Vitamin E 0.07mg 0.25mg 1%
Manganese 0.018mg 1%
Vitamin B3 0.277mg 0.114mg 1%
Vitamin K 0.3µg 1.9µg 1%
Iron 0.05mg 0mg 1%
Vitamin C 1.3mg 0mg 1%
Net carbs 4.45g 3.97g N/A
Carbs 4.45g 3.97g 0%
Sugar 4.45g 0g N/A
Vitamin B6 0.046mg 0.049mg 0%
Choline 16mg 15.4mg 0%
Tryptophan 0.044mg 0%
Threonine 0.163mg 0%
Isoleucine 0.207mg 0%
Leucine 0.314mg 0%
Lysine 0.29mg 0%
Methionine 0.08mg 0%
Phenylalanine 0.155mg 0%
Valine 0.24mg 0%
Histidine 0.089mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 4% 4% 87%
Protein: 3.56 g
Fats: 4.14 g
Carbs: 4.45 g
Water: 87.03 g
Other: 0.82 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 CarbsCarbs +12.1%
Contains more WaterWater +129%
Contains more ProteinProtein +461.8%
Contains more FatsFats +624.6%
Contains more OtherOther +879.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
68% 28% 4%
Saturated fat: Sat. Fat 2.667 g
Monounsaturated fat: Mono. Fat 1.109 g
Polyunsaturated fat: Poly. Fat 0.149 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 -84.8%
Contains more Mono. FatMonounsaturated fat +651.4%
Contains more Poly. FatPolyunsaturated fat +696.6%

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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. 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.