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Milk vs. Cotija cheese — In-Depth Nutrition Comparison

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How are milk and cotija cheese different?

  • Cotija cheese has more phosphorus, vitamin B12, calcium, fats, protein, zinc, and selenium than milk.
  • Daily need coverage for phosphorus for cotija cheese is 91% higher.
  • Milk has less cholesterol.

Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D and Cheese, mexican, queso cotija are the varieties used in this article.

Infographic

Milk vs Cotija cheese infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Milk
Milk
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
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 +20%
Contains more IronIron +∞%
Contains less SodiumSodium -96.9%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +245.5%
Contains more CalciumCalcium +540%
Contains more CopperCopper +2280%
Contains more ZincZinc +821.4%
Contains more PhosphorusPhosphorus +667.4%
Contains more SeleniumSelenium +436.4%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Milk
Milk
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 18% 19% 0.2% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 7.5% 76% 5% 7.3% 112% 2.1% 0% 11% 283% 4.8% 7.5%
Contains more Vitamin DVitamin D +140%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin AVitamin A +294.8%
Contains more Vitamin EVitamin E +2400%
Contains more Vitamin B1Vitamin B1 +45%
Contains more Vitamin B2Vitamin B2 +162.7%
Contains more Vitamin B3Vitamin B3 +22.6%
Contains more Vitamin B6Vitamin B6 +32.4%
Contains more Vitamin B12Vitamin B12 +380.9%
Contains more Vitamin KVitamin K +1800%
Contains more FolateFolate +100%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Milk Cotija cheese DV% diff.
Phosphorus 95mg 729mg 91%
Saturated fat 0.633g 17.5g 77%
Vitamin B12 0.47µg 2.26µg 75%
Calcium 125mg 800mg 68%
Sodium 44mg 1400mg 59%
Fats 0.97g 30g 45%
Protein 3.37g 20g 33%
Cholesterol 5mg 100mg 32%
Zinc 0.42mg 3.87mg 31%
Selenium 3.3µg 17.7µg 26%
Copper 0.01mg 0.238mg 25%
Vitamin B2 0.185mg 0.486mg 23%
Monounsaturated fat 0.277g 8.333g 20%
Vitamin A 58µg 229µg 19%
Calories 42kcal 366kcal 16%
Polyunsaturated fat 0.035g 1.187g 8%
Vitamin B5 0.361mg 7%
Magnesium 11mg 38mg 6%
Vitamin D 1.2µg 0.5µg 4%
Vitamin D* 48 IU 21 IU 3%
Vitamin E 0.01mg 0.25mg 2%
Vitamin K 0.1µg 1.9µg 2%
Potassium 150mg 125mg 1%
Vitamin B1 0.02mg 0.029mg 1%
Vitamin B6 0.037mg 0.049mg 1%
Folate 5µg 10µg 1%
Protein per 100 calories 8g 5.5g N/A
Calories per 10 g protein 125kcal 183kcal N/A
Weight per 100 calories 238g 27g N/A
Unsaturated / Saturated Fat ratio 0.49 0.54 N/A
Net carbs 4.99g 3.97g N/A
Carbs 4.99g 3.97g 0%
Iron 0.03mg 0mg 0%
Sugar 5.2g 0g N/A
Manganese 0.003mg 0%
Vitamin B3 0.093mg 0.114mg 0%
Choline 17.7mg 15.4mg 0%
Tryptophan 0.043mg 0%
Threonine 0.143mg 0%
Isoleucine 0.174mg 0%
Leucine 0.319mg 0%
Lysine 0.282mg 0%
Methionine 0.088mg 0%
Phenylalanine 0.174mg 0%
Valine 0.22mg 0%
Histidine 0.101mg 0%
Omega-3 (ALA) 0.004g 0%
Omega-6 (Linoleic acid) 0.027g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Milk
Milk
2
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 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 +25.7%
Contains more WaterWater +136.6%
Contains more ProteinProtein +493.5%
Contains more FatsFats +2992.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Milk
Milk
1
67% 29% 4%
Saturated fat: Sat. Fat 0.633 g
Monounsaturated fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 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 -96.4%
Contains more Mono. FatMonounsaturated fat +2908.3%
Contains more Poly. FatPolyunsaturated fat +3291.4%

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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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.