Kefir vs. Cotija cheese — In-Depth Nutrition Comparison
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What are the main differences between kefir and cotija cheese?
- Cotija cheese has more phosphorus, vitamin B12, calcium, zinc, vitamin B2, selenium, and copper than kefir.
- Cotija cheese's daily need coverage for phosphorus is 89% higher.
- Kefir is lower in cholesterol.
We used Kefir, lowfat, plain, LIFEWAY and Cheese, mexican, queso cotija types in this comparison.
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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 | +31.2% |
| Contains more IronIron | +∞% |
| Contains less SodiumSodium | -97.1% |
| Contains more ManganeseManganese | +∞% |
| Contains more MagnesiumMagnesium | +216.7% |
| Contains more CalciumCalcium | +515.4% |
| Contains more CopperCopper | +2544.4% |
| Contains more ZincZinc | +741.3% |
| Contains more PhosphorusPhosphorus | +594.3% |
| Contains more SeleniumSelenium | +391.7% |
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 CVitamin C | +∞% |
| Contains more Vitamin DVitamin D | +100% |
| Contains more Vitamin B3Vitamin B3 | +31.6% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +18.4% |
| Contains more FolateFolate | +30% |
| Contains more Vitamin AVitamin A | +33.9% |
| Contains more Vitamin EVitamin E | +1150% |
| Contains more Vitamin B2Vitamin B2 | +260% |
| Contains more Vitamin B12Vitamin B12 | +679.3% |
| Contains more Vitamin KVitamin K | +1800% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.79 g
Fats:
0.93 g
Carbs:
4.48 g
Water:
90.07 g
Other:
0.73 g
Protein:
20 g
Fats:
30 g
Carbs:
3.97 g
Water:
38 g
Other:
8.03 g
| Contains more CarbsCarbs | +12.8% |
| Contains more WaterWater | +137% |
| Contains more ProteinProtein | +427.7% |
| Contains more FatsFats | +3125.8% |
| Contains more OtherOther | +1000% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.658 g
Monounsaturated fat:
Mono. Fat
0.31 g
Polyunsaturated fat:
Poly. Fat
0.053 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 | -96.2% |
| Contains more Mono. FatMonounsaturated fat | +2588.1% |
| Contains more Poly. FatPolyunsaturated fat | +2139.6% |
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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| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Phosphorus | 105mg | 729mg | 89% |
| Vitamin B12 | 0.29µg | 2.26µg | 82% |
| Saturated fat | 0.658g | 17.5g | 77% |
| Calcium | 130mg | 800mg | 67% |
| Sodium | 40mg | 1400mg | 59% |
| Fats | 0.93g | 30g | 45% |
| Cholesterol | 5mg | 100mg | 32% |
| Protein | 3.79g | 20g | 32% |
| Zinc | 0.46mg | 3.87mg | 31% |
| Vitamin B2 | 0.135mg | 0.486mg | 27% |
| Selenium | 3.6µg | 17.7µg | 26% |
| Copper | 0.009mg | 0.238mg | 25% |
| Monounsaturated fat | 0.31g | 8.333g | 20% |
| Calories | 41kcal | 366kcal | 16% |
| Vitamin B5 | 0.385mg | 8% | |
| Polyunsaturated fat | 0.053g | 1.187g | 8% |
| Magnesium | 12mg | 38mg | 6% |
| Vitamin A | 171µg | 229µg | 6% |
| Vitamin D | 1µg | 0.5µg | 3% |
| Vitamin D | 41IU | 21IU | 3% |
| Vitamin E | 0.02mg | 0.25mg | 2% |
| Vitamin K | 0.1µg | 1.9µg | 2% |
| Potassium | 164mg | 125mg | 1% |
| Vitamin B6 | 0.058mg | 0.049mg | 1% |
| Folate | 13µg | 10µg | 1% |
| Iron | 0.04mg | 0mg | 1% |
| Vitamin C | 0.2mg | 0mg | 0% |
| Carbs | 4.48g | 3.97g | 0% |
| Net carbs | 4.48g | 3.97g | N/A |
| Sugar | 4.61g | 0g | N/A |
| Manganese | 0.005mg | 0% | |
| Vitamin B1 | 0.03mg | 0.029mg | 0% |
| Vitamin B3 | 0.15mg | 0.114mg | 0% |
| Trans fat | 0.037g | 0g | N/A |
| Choline | 15.2mg | 15.4mg | 0% |
| Omega-3 - ALA | 0.006g | N/A | |
| Omega-3 - DPA | 0.001g | 0g | N/A |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.002g | N/A | |
| Omega-6 - Linoleic acid | 0.029g | 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
16%
40%
Minerals Daily Need Coverage Score
15%
105%
Comparison summary
Which food is lower in Cholesterol?
Kefir is lower in Cholesterol (difference - 95mg)
Which food contains less Sodium?
Kefir contains less Sodium (difference - 1360mg)
Which food is lower in Saturated fat?
Kefir is lower in Saturated fat (difference - 16.842g)
Which food is lower in Sugar?
Cotija cheese is lower in Sugar (difference - 4.61g)
Which food is lower in glycemic index?
Cotija cheese is lower in glycemic index (difference - 36)
Which food is richer in minerals?
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.