Greek yogurt vs. Cotija cheese — In-Depth Nutrition Comparison
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Significant differences between Greek yogurt and cotija cheese
- The amount of phosphorus, calcium, vitamin B12, zinc, copper, vitamin A, and vitamin B2 in cotija cheese is higher than in Greek yogurt.
- Cotija cheese covers your daily phosphorus needs 85% more than Greek yogurt.
- Greek yogurt contains less saturated fat.
Specific food types used in this comparison are Yogurt, Greek, plain, whole milk and Cheese, mexican, queso cotija.
Infographic
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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.
| Contains more PotassiumPotassium | +12.8% |
| Contains less SodiumSodium | -97.5% |
| Contains more ManganeseManganese | +∞% |
| Contains more MagnesiumMagnesium | +245.5% |
| Contains more CalciumCalcium | +700% |
| Contains more CopperCopper | +1300% |
| Contains more ZincZinc | +644.2% |
| Contains more PhosphorusPhosphorus | +440% |
| Contains more SeleniumSelenium | +82.5% |
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.
| Contains more Vitamin B3Vitamin B3 | +82.5% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +28.6% |
| Contains more Vitamin AVitamin A | +11350% |
| Contains more Vitamin EVitamin E | +2400% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +26.1% |
| Contains more Vitamin B2Vitamin B2 | +74.8% |
| Contains more Vitamin B12Vitamin B12 | +201.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +100% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
9 g
Fats:
5 g
Carbs:
3.98 g
Water:
81.3 g
Other:
0.72 g
Protein:
20 g
Fats:
30 g
Carbs:
3.97 g
Water:
38 g
Other:
8.03 g
| Contains more WaterWater | +113.9% |
| Contains more ProteinProtein | +122.2% |
| Contains more FatsFats | +500% |
| Contains more OtherOther | +1015.3% |
~equal in
Carbs
~3.97g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
2.395 g
Monounsaturated fat:
Mono. Fat
2.136 g
Polyunsaturated fat:
Poly. Fat
0.469 g
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 | -86.3% |
| Contains more Mono. FatMonounsaturated fat | +290.1% |
| Contains more Poly. FatPolyunsaturated fat | +153.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Phosphorus | 135mg | 729mg | 85% |
| Calcium | 100mg | 800mg | 70% |
| Saturated fat | 2.395g | 17.5g | 69% |
| Vitamin B12 | 0.75µg | 2.26µg | 63% |
| Sodium | 35mg | 1400mg | 59% |
| Fats | 5g | 30g | 38% |
| Zinc | 0.52mg | 3.87mg | 30% |
| Cholesterol | 13mg | 100mg | 29% |
| Copper | 0.017mg | 0.238mg | 25% |
| Vitamin A | 2µg | 229µg | 25% |
| Protein | 9g | 20g | 22% |
| Vitamin B2 | 0.278mg | 0.486mg | 16% |
| Selenium | 9.7µg | 17.7µg | 15% |
| Monounsaturated fat | 2.136g | 8.333g | 15% |
| Calories | 97kcal | 366kcal | 13% |
| Vitamin B5 | 0.331mg | 7% | |
| Magnesium | 11mg | 38mg | 6% |
| Polyunsaturated fat | 0.469g | 1.187g | 5% |
| Vitamin D | 0µg | 0.5µg | 3% |
| Vitamin D | 0IU | 21IU | 3% |
| Vitamin E | 0.01mg | 0.25mg | 2% |
| Vitamin K | 0µg | 1.9µg | 2% |
| Vitamin B1 | 0.023mg | 0.029mg | 1% |
| Vitamin B3 | 0.208mg | 0.114mg | 1% |
| Vitamin B6 | 0.063mg | 0.049mg | 1% |
| Folate | 5µg | 10µg | 1% |
| Carbs | 3.98g | 3.97g | 0% |
| Net carbs | 3.98g | 3.97g | N/A |
| Potassium | 141mg | 125mg | 0% |
| Sugar | 4g | 0g | N/A |
| Manganese | 0.009mg | 0% | |
| Choline | 15.1mg | 15.4mg | 0% |
| Omega-3 - DHA | 0.004g | 0g | N/A |
| Omega-3 - ALA | 0.023g | N/A | |
| Omega-6 - Linoleic acid | 0.209g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
17%
40%
Minerals Daily Need Coverage Score
19%
105%
Comparison summary
Which food is lower in Cholesterol?
Greek yogurt is lower in Cholesterol (difference - 87mg)
Which food contains less Sodium?
Greek yogurt contains less Sodium (difference - 1365mg)
Which food is lower in Saturated fat?
Greek yogurt is lower in Saturated fat (difference - 15.105g)
Which food is lower in Sugar?
Cotija cheese is lower in Sugar (difference - 4g)
Which food is lower in glycemic index?
Cotija cheese is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Cotija cheese is relatively richer in minerals
Which food is richer in vitamins?
Cotija cheese is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)