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  6. Greek yogurt vs. Cotija cheese

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, Vitamin A, Copper, 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

Greek yogurt 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 7.9% 30% 12% 0% 5.7% 14% 58% 4.6% 1.2% 53%
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 +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%
~equal in Iron ~0mg

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% 0.9% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 3.8% 8.2%
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 B3Vitamin B3 +82.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +28.6%
Contains more Vitamin AVitamin A +5666.7%
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%
~equal in Vitamin C ~0mg
~equal in Choline ~15.4mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 5% 4% 81%
Protein: 9 g
Fats: 5 g
Carbs: 3.98 g
Water: 81.3 g
Other: 0.72 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 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
48% 43% 9%
Saturated Fat: Sat. Fat 2.395 g
Monounsaturated Fat: Mono. Fat 2.136 g
Polyunsaturated fat: Poly. Fat 0.469 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 -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.
Greek yogurt Cotija cheese
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Greek yogurt Cotija cheese Opinion
Calories 97kcal 366kcal Cotija cheese
Protein 9g 20g Cotija cheese
Fats 5g 30g Cotija cheese
Net carbs 3.98g 3.97g Greek yogurt
Carbs 3.98g 3.97g Greek yogurt
Cholesterol 13mg 100mg Greek yogurt
Vitamin D 0IU 21IU Cotija cheese
Magnesium 11mg 38mg Cotija cheese
Calcium 100mg 800mg Cotija cheese
Potassium 141mg 125mg Greek yogurt
Sugar 4g 0g Cotija cheese
Copper 0.017mg 0.238mg Cotija cheese
Zinc 0.52mg 3.87mg Cotija cheese
Phosphorus 135mg 729mg Cotija cheese
Sodium 35mg 1400mg Greek yogurt
Vitamin A 15IU 865IU Cotija cheese
Vitamin A 2µg 229µg Cotija cheese
Vitamin E 0.01mg 0.25mg Cotija cheese
Vitamin D 0µg 0.5µg Cotija cheese
Manganese 0.009mg Greek yogurt
Selenium 9.7µg 17.7µg Cotija cheese
Vitamin B1 0.023mg 0.029mg Cotija cheese
Vitamin B2 0.278mg 0.486mg Cotija cheese
Vitamin B3 0.208mg 0.114mg Greek yogurt
Vitamin B5 0.331mg Greek yogurt
Vitamin B6 0.063mg 0.049mg Greek yogurt
Vitamin B12 0.75µg 2.26µg Cotija cheese
Vitamin K 0µg 1.9µg Cotija cheese
Folate 5µg 10µg Cotija cheese
Choline 15.1mg 15.4mg Cotija cheese
Saturated Fat 2.395g 17.5g Greek yogurt
Monounsaturated Fat 2.136g 8.333g Cotija cheese
Polyunsaturated fat 0.469g 1.187g Cotija cheese
Omega-3 - DHA 0.004g 0g Greek yogurt
Omega-3 - ALA 0.023g Greek yogurt
Omega-6 - Linoleic acid 0.209g Greek yogurt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Greek yogurt 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
17%
Greek yogurt
39%
Cotija cheese
Minerals Daily Need Coverage Score
19%
Greek yogurt
105%
Cotija cheese

Comparison summary

Which food is lower in Cholesterol?
Greek yogurt
Greek yogurt is lower in Cholesterol (difference - 87mg)
Which food contains less Sodium?
Greek yogurt
Greek yogurt contains less Sodium (difference - 1365mg)
Which food is lower in Saturated Fat?
Greek yogurt
Greek yogurt is lower in Saturated Fat (difference - 15.105g)
Which food is lower in Sugar?
Cotija cheese
Cotija cheese is lower in Sugar (difference - 4g)
Which food is lower in glycemic index?
Cotija cheese
Cotija cheese is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Cotija cheese
Cotija cheese is relatively richer in minerals
Which food is richer in vitamins?
Cotija cheese
Cotija cheese is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Greek yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171304/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.