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

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How are Gouda cheese and Cotija cheese different?

  • Cotija cheese has more Vitamin B12, Phosphorus, Copper, Vitamin B2, Calcium, Vitamin A RAE, and Selenium than Gouda cheese.
  • Daily need coverage for Vitamin B12 from Cotija cheese is 30% higher.

Cheese, gouda and Cheese, mexican, queso cotija are the varieties used in this article.

Infographic

Gouda 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 210% 11% 9% 12% 106% 234% 107% 1.4% 79%
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 less SodiumSodium -41.5%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +31%
Contains more CalciumCalcium +14.3%
Contains more CopperCopper +561.1%
Contains more PhosphorusPhosphorus +33.5%
Contains more SeleniumSelenium +22.1%
~equal in Potassium ~125mg
~equal in Zinc ~3.87mg

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 0% 34% 4.8% 15% 7.5% 77% 1.2% 20% 18% 193% 5.8% 16% 8.4%
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% 52% 5% 15% 7.3% 112% 2.1% 0% 11% 283% 4.8% 7.5% 8.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +63.3%
Contains more Vitamin KVitamin K +21.1%
Contains more FolateFolate +110%
Contains more Vitamin AVitamin A +53.6%
Contains more Vitamin B2Vitamin B2 +45.5%
Contains more Vitamin B3Vitamin B3 +81%
Contains more Vitamin B12Vitamin B12 +46.8%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~0.25mg
~equal in Vitamin D ~0.5µg
~equal in Vitamin B1 ~0.029mg
~equal in Choline ~15.4mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 27% 2% 41% 4%
Protein: 24.94 g
Fats: 27.44 g
Carbs: 2.22 g
Water: 41.46 g
Other: 3.94 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 ProteinProtein +24.7%
Contains more CarbsCarbs +78.8%
Contains more OtherOther +103.8%
~equal in Fats ~30g
~equal in Water ~38g

Fat Type Comparison

Fat type breakdown side-by-side comparison
68% 30% 3%
Saturated Fat: Sat. Fat 17.614 g
Monounsaturated Fat: Mono. Fat 7.747 g
Polyunsaturated fat: Poly. Fat 0.657 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 more Poly. FatPolyunsaturated fat +80.7%
~equal in Saturated Fat ~17.5g
~equal in Monounsaturated Fat ~8.333g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Gouda cheese Cotija cheese Opinion
Calories 356kcal 366kcal Cotija cheese
Protein 24.94g 20g Gouda cheese
Fats 27.44g 30g Cotija cheese
Net carbs 2.22g 3.97g Cotija cheese
Carbs 2.22g 3.97g Cotija cheese
Cholesterol 114mg 100mg Cotija cheese
Vitamin D 20IU 21IU Cotija cheese
Magnesium 29mg 38mg Cotija cheese
Calcium 700mg 800mg Cotija cheese
Potassium 121mg 125mg Cotija cheese
Iron 0.24mg 0mg Gouda cheese
Sugar 2.22g 0g Cotija cheese
Copper 0.036mg 0.238mg Cotija cheese
Zinc 3.9mg 3.87mg Gouda cheese
Phosphorus 546mg 729mg Cotija cheese
Sodium 819mg 1400mg Gouda cheese
Vitamin A 563IU 865IU Cotija cheese
Vitamin A RAE 165µg 229µg Cotija cheese
Vitamin E 0.24mg 0.25mg Cotija cheese
Vitamin D 0.5µg 0.5µg
Manganese 0.011mg Gouda cheese
Selenium 14.5µg 17.7µg Cotija cheese
Vitamin B1 0.03mg 0.029mg Gouda cheese
Vitamin B2 0.334mg 0.486mg Cotija cheese
Vitamin B3 0.063mg 0.114mg Cotija cheese
Vitamin B5 0.34mg Gouda cheese
Vitamin B6 0.08mg 0.049mg Gouda cheese
Vitamin B12 1.54µg 2.26µg Cotija cheese
Vitamin K 2.3µg 1.9µg Gouda cheese
Folate 21µg 10µg Gouda cheese
Choline 15.4mg 15.4mg
Saturated Fat 17.614g 17.5g Cotija cheese
Monounsaturated Fat 7.747g 8.333g Cotija cheese
Polyunsaturated fat 0.657g 1.187g Cotija cheese
Tryptophan 0.352mg Gouda cheese
Threonine 0.93mg Gouda cheese
Isoleucine 1.306mg Gouda cheese
Leucine 2.564mg Gouda cheese
Lysine 2.654mg Gouda cheese
Methionine 0.719mg Gouda cheese
Phenylalanine 1.431mg Gouda cheese
Valine 1.806mg Gouda cheese
Histidine 1.032mg Gouda cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Gouda cheese Cotija cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
31%
Gouda cheese
39%
Cotija cheese
Minerals Daily Need Coverage Score
79%
Gouda cheese
105%
Cotija cheese

Comparison summary

Which food contains less Sodium?
Gouda cheese
Gouda cheese contains less Sodium (difference - 581mg)
Which food is lower in Cholesterol?
Cotija cheese
Cotija cheese is lower in Cholesterol (difference - 14mg)
Which food is lower in Sugar?
Cotija cheese
Cotija cheese is lower in Sugar (difference - 2.22g)
Which food is lower in Saturated Fat?
Cotija cheese
Cotija cheese is lower in Saturated Fat (difference - 0.114g)
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?
Cotija cheese
Cotija cheese is relatively richer in minerals
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. Gouda cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171241/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.