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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
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 39% 14% 1.5% 3% 13% 45% 5.2% 0.65% 20%
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 +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.
Kefir
Kefir
6
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 0.67% 57% 0.4% 15% 7.5% 31% 2.8% 23% 13% 36% 0.25% 9.8% 8.3%
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% 76% 5% 7.5% 7.3% 112% 2.1% 0% 11% 283% 4.8% 7.5% 8.4%
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%
~equal in Vitamin B1 ~0.029mg
~equal in Choline ~15.4mg

All nutrients comparison - raw data values

Nutrient Kefir Cotija cheese 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kefir
Kefir
2
4% 4% 90%
Protein: 3.79 g
Fats: 0.93 g
Carbs: 4.48 g
Water: 90.07 g
Other: 0.73 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 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
Kefir
Kefir
1
64% 30% 5%
Saturated fat: Sat. Fat 0.658 g
Monounsaturated fat: Mono. Fat 0.31 g
Polyunsaturated fat: Poly. Fat 0.053 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 -96.2%
Contains more Mono. FatMonounsaturated fat +2588.1%
Contains more Poly. FatPolyunsaturated fat +2139.6%

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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.