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  6. Kefir vs. Cotija cheese

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.

Infographic

Kefir 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.
Kefir
Kefir
4
:
6
Cotija cheese
Cotija cheese
Contains more Iron +∞%
Contains more Potassium +31.2%
Contains less Sodium -97.1%
Contains more Calcium +515.4%
Contains more Magnesium +216.7%
Contains more Phosphorus +594.3%
Contains more Zinc +741.3%
Contains more Copper +2544.4%
Contains more Selenium +391.7%
Kefir
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 2% 9% 45% 15% 6% 13% 3% 1% 20%
Cotija cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 240% 0% 28% 313% 12% 183% 106% 80% 0% 97%
Contains more Iron +∞%
Contains more Potassium +31.2%
Contains less Sodium -97.1%
Contains more Calcium +515.4%
Contains more Magnesium +216.7%
Contains more Phosphorus +594.3%
Contains more Zinc +741.3%
Contains more Copper +2544.4%
Contains more Selenium +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.
Kefir
Kefir
7
:
5
Cotija cheese
Cotija cheese
Contains more Vitamin D +100%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +31.6%
Contains more Vitamin B6 +18.4%
Contains more Folate +30%
Contains more Vitamin A +52%
Contains more Vitamin E +1150%
Contains more Vitamin B2 +260%
Contains more Vitamin B12 +679.3%
Contains more Vitamin K +1800%
Equal in Vitamin B1 - 0.029
Kefir
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 35% 1% 30% 1% 8% 32% 3% 24% 14% 10% 37% 1%
Cotija cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 52% 5% 15% 0% 8% 113% 3% 0% 12% 8% 283% 5%
Contains more Vitamin D +100%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +31.6%
Contains more Vitamin B6 +18.4%
Contains more Folate +30%
Contains more Vitamin A +52%
Contains more Vitamin E +1150%
Contains more Vitamin B2 +260%
Contains more Vitamin B12 +679.3%
Contains more Vitamin K +1800%
Equal in Vitamin B1 - 0.029

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kefir
Kefir
2
:
3
Cotija cheese
Cotija cheese
Contains more Carbs +12.8%
Contains more Water +137%
Contains more Protein +427.7%
Contains more Fats +3125.8%
Contains more Other +1000%
Kefir
4% 4% 90%
Protein: 3.79 g
Fats: 0.93 g
Carbs: 4.48 g
Water: 90.07 g
Other: 0.73 g
Cotija cheese
20% 30% 4% 38% 8%
Protein: 20 g
Fats: 30 g
Carbs: 3.97 g
Water: 38 g
Other: 8.03 g
Contains more Carbs +12.8%
Contains more Water +137%
Contains more Protein +427.7%
Contains more Fats +3125.8%
Contains more Other +1000%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kefir
Kefir
1
:
2
Cotija cheese
Cotija cheese
Contains less Saturated Fat -96.2%
Contains more Monounsaturated Fat +2588.1%
Contains more Polyunsaturated fat +2139.6%
Kefir
64% 30% 5%
Saturated Fat: 0.658 g
Monounsaturated Fat: 0.31 g
Polyunsaturated fat: 0.053 g
Cotija cheese
65% 31% 4%
Saturated Fat: 17.5 g
Monounsaturated Fat: 8.333 g
Polyunsaturated fat: 1.187 g
Contains less Saturated Fat -96.2%
Contains more Monounsaturated Fat +2588.1%
Contains more Polyunsaturated 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.
Kefir Cotija cheese
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Kefir Cotija cheese Opinion
Net carbs 4.48g 3.97g Kefir
Protein 3.79g 20g Cotija cheese
Fats 0.93g 30g Cotija cheese
Carbs 4.48g 3.97g Kefir
Calories 41kcal 366kcal Cotija cheese
Sugar 4.61g 0g Cotija cheese
Calcium 130mg 800mg Cotija cheese
Iron 0.04mg 0mg Kefir
Magnesium 12mg 38mg Cotija cheese
Phosphorus 105mg 729mg Cotija cheese
Potassium 164mg 125mg Kefir
Sodium 40mg 1400mg Kefir
Zinc 0.46mg 3.87mg Cotija cheese
Copper 0.009mg 0.238mg Cotija cheese
Manganese 0.005mg Kefir
Selenium 3.6µg 17.7µg Cotija cheese
Vitamin A 569IU 865IU Cotija cheese
Vitamin A RAE 171µg 229µg Cotija cheese
Vitamin E 0.02mg 0.25mg Cotija cheese
Vitamin D 41IU 21IU Kefir
Vitamin D 1µg 0.5µg Kefir
Vitamin C 0.2mg 0mg Kefir
Vitamin B1 0.03mg 0.029mg Kefir
Vitamin B2 0.135mg 0.486mg Cotija cheese
Vitamin B3 0.15mg 0.114mg Kefir
Vitamin B5 0.385mg Kefir
Vitamin B6 0.058mg 0.049mg Kefir
Folate 13µg 10µg Kefir
Vitamin B12 0.29µg 2.26µg Cotija cheese
Vitamin K 0.1µg 1.9µg Cotija cheese
Cholesterol 5mg 100mg Kefir
Trans Fat 0.037g 0g Cotija cheese
Saturated Fat 0.658g 17.5g Kefir
Omega-3 - DPA 0.001g 0g Kefir
Monounsaturated Fat 0.31g 8.333g Cotija cheese
Polyunsaturated fat 0.053g 1.187g Cotija cheese
Omega-6 - Linoleic acid 0.029g Kefir
Omega-3 - ALA 0.006g Kefir
Omega-6 - Dihomo-gamma-linoleic acid 0.002g Kefir

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kefir Cotija cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
16%
Kefir
42%
Cotija cheese
Minerals Daily Need Coverage Score
15%
Kefir
105%
Cotija cheese

Comparison summary

Which food contains less Sodium?
Kefir
Kefir contains less Sodium (difference - 1360mg)
Which food is lower in Cholesterol?
Kefir
Kefir is lower in Cholesterol (difference - 95mg)
Which food is lower in Saturated Fat?
Kefir
Kefir is lower in Saturated Fat (difference - 16.842g)
Which food is lower in Sugar?
Cotija cheese
Cotija cheese is lower in Sugar (difference - 4.61g)
Which food is lower in glycemic index?
Cotija cheese
Cotija cheese is lower in glycemic index (difference - 36)
Which food is richer in minerals?
Cotija cheese
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.

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. Kefir - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170904/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.