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  6. Milk vs. Cotija cheese

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, Zinc, Selenium, Copper, and Vitamin B2 than Milk.
  • Daily need coverage for Phosphorus from 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

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.
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

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.
Milk
Milk
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% 12% 0.2% 36% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8% 9.7%
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 DVitamin D +140%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more CholineCholine +14.9%
Contains more Vitamin AVitamin A +341.3%
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

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%
Contains more OtherOther +970.7%

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Milk Cotija cheese
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Milk Cotija cheese Opinion
Calories 42kcal 366kcal Cotija cheese
Protein 3.37g 20g Cotija cheese
Fats 0.97g 30g Cotija cheese
Net carbs 4.99g 3.97g Milk
Carbs 4.99g 3.97g Milk
Cholesterol 5mg 100mg Milk
Vitamin D 48IU 21IU Milk
Magnesium 11mg 38mg Cotija cheese
Calcium 125mg 800mg Cotija cheese
Potassium 150mg 125mg Milk
Iron 0.03mg 0mg Milk
Sugar 5.2g 0g Cotija cheese
Copper 0.01mg 0.238mg Cotija cheese
Zinc 0.42mg 3.87mg Cotija cheese
Phosphorus 95mg 729mg Cotija cheese
Sodium 44mg 1400mg Milk
Vitamin A 196IU 865IU Cotija cheese
Vitamin A 58µg 229µg Cotija cheese
Vitamin E 0.01mg 0.25mg Cotija cheese
Vitamin D 1.2µg 0.5µg Milk
Manganese 0.003mg Milk
Selenium 3.3µg 17.7µg Cotija cheese
Vitamin B1 0.02mg 0.029mg Cotija cheese
Vitamin B2 0.185mg 0.486mg Cotija cheese
Vitamin B3 0.093mg 0.114mg Cotija cheese
Vitamin B5 0.361mg Milk
Vitamin B6 0.037mg 0.049mg Cotija cheese
Vitamin B12 0.47µg 2.26µg Cotija cheese
Vitamin K 0.1µg 1.9µg Cotija cheese
Folate 5µg 10µg Cotija cheese
Choline 17.7mg 15.4mg Milk
Saturated Fat 0.633g 17.5g Milk
Monounsaturated Fat 0.277g 8.333g Cotija cheese
Polyunsaturated fat 0.035g 1.187g Cotija cheese
Tryptophan 0.043mg Milk
Threonine 0.143mg Milk
Isoleucine 0.174mg Milk
Leucine 0.319mg Milk
Lysine 0.282mg Milk
Methionine 0.088mg Milk
Phenylalanine 0.174mg Milk
Valine 0.22mg Milk
Histidine 0.101mg Milk
Omega-3 - ALA 0.004g Milk
Omega-6 - Linoleic acid 0.027g Milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Milk 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
15%
Milk
39%
Cotija cheese
Minerals Daily Need Coverage Score
14%
Milk
105%
Cotija cheese

Comparison summary

Which food is lower in Cholesterol?
Milk
Milk is lower in Cholesterol (difference - 95mg)
Which food contains less Sodium?
Milk
Milk contains less Sodium (difference - 1356mg)
Which food is lower in Saturated Fat?
Milk
Milk is lower in Saturated Fat (difference - 16.867g)
Which food is lower in Sugar?
Cotija cheese
Cotija cheese is lower in Sugar (difference - 5.2g)
Which food is lower in glycemic index?
Cotija cheese
Cotija cheese is lower in glycemic index (difference - 31)
Which food is cheaper?
Cotija cheese
Cotija cheese is cheaper (difference - $0.6)
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

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.