Omelette vs. Cotija cheese — In-Depth Nutrition Comparison
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What are the differences between omelette and cotija cheese?
- Omelette is higher in choline and iron, yet cotija cheese is higher in phosphorus, calcium, vitamin B12, zinc, and copper.
- Cotija cheese's daily need coverage for phosphorus is 80% more.
- The amount of cholesterol in cotija cheese is lower.
We used Egg, whole, cooked, omelet and Cheese, mexican, queso cotija types in this article.
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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 IronIron | +∞% |
| Contains less SodiumSodium | -88.9% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +45.8% |
| Contains more MagnesiumMagnesium | +245.5% |
| Contains more CalciumCalcium | +1566.7% |
| Contains more CopperCopper | +277.8% |
| Contains more ZincZinc | +255% |
| Contains more PhosphorusPhosphorus | +336.5% |
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 EVitamin E | +416% |
| Contains more Vitamin DVitamin D | +240% |
| Contains more Vitamin B1Vitamin B1 | +17.2% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +191.8% |
| Contains more Vitamin KVitamin K | +136.8% |
| Contains more FolateFolate | +290% |
| Contains more CholineCholine | +1507.8% |
| Contains more Vitamin AVitamin A | +33.1% |
| Contains more Vitamin B2Vitamin B2 | +25.9% |
| Contains more Vitamin B3Vitamin B3 | +78.1% |
| Contains more Vitamin B12Vitamin B12 | +197.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.57 g
Fats:
11.66 g
Carbs:
0.64 g
Water:
76.13 g
Other:
1 g
Protein:
20 g
Fats:
30 g
Carbs:
3.97 g
Water:
38 g
Other:
8.03 g
| Contains more WaterWater | +100.3% |
| Contains more ProteinProtein | +89.2% |
| Contains more FatsFats | +157.3% |
| Contains more CarbsCarbs | +520.3% |
| Contains more OtherOther | +703% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.319 g
Monounsaturated fat:
Mono. Fat
4.843 g
Polyunsaturated fat:
Poly. Fat
2.712 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 | -81% |
| Contains more Poly. FatPolyunsaturated fat | +128.5% |
| Contains more Mono. FatMonounsaturated fat | +72.1% |
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 Sodium |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Phosphorus | 167mg | 729mg | 80% |
| Calcium | 48mg | 800mg | 75% |
| Cholesterol | 313mg | 100mg | 71% |
| Saturated fat | 3.319g | 17.5g | 64% |
| Vitamin B12 | 0.76µg | 2.26µg | 63% |
| Sodium | 155mg | 1400mg | 54% |
| Choline | 247.6mg | 15.4mg | 42% |
| Fats | 11.66g | 30g | 28% |
| Vitamin B5 | 1.289mg | 26% | |
| Zinc | 1.09mg | 3.87mg | 25% |
| Protein | 10.57g | 20g | 19% |
| Iron | 1.48mg | 0mg | 19% |
| Copper | 0.063mg | 0.238mg | 19% |
| Selenium | 25.8µg | 17.7µg | 15% |
| Calories | 154kcal | 366kcal | 11% |
| Polyunsaturated fat | 2.712g | 1.187g | 10% |
| Monounsaturated fat | 4.843g | 8.333g | 9% |
| Vitamin B2 | 0.386mg | 0.486mg | 8% |
| Vitamin E | 1.29mg | 0.25mg | 7% |
| Folate | 39µg | 10µg | 7% |
| Vitamin B6 | 0.143mg | 0.049mg | 7% |
| Vitamin A | 172µg | 229µg | 6% |
| Vitamin D | 69IU | 21IU | 6% |
| Magnesium | 11mg | 38mg | 6% |
| Vitamin D | 1.7µg | 0.5µg | 6% |
| Vitamin K | 4.5µg | 1.9µg | 2% |
| Carbs | 0.64g | 3.97g | 1% |
| Manganese | 0.024mg | 1% | |
| Net carbs | 0.64g | 3.97g | N/A |
| Potassium | 117mg | 125mg | 0% |
| Sugar | 0.31g | 0g | N/A |
| Vitamin B1 | 0.034mg | 0.029mg | 0% |
| Vitamin B3 | 0.064mg | 0.114mg | 0% |
| Trans fat | 0.709g | 0g | N/A |
| Tryptophan | 0.14mg | 0% | |
| Threonine | 0.467mg | 0% | |
| Isoleucine | 0.565mg | 0% | |
| Leucine | 0.913mg | 0% | |
| Lysine | 0.767mg | 0% | |
| Methionine | 0.319mg | 0% | |
| Phenylalanine | 0.572mg | 0% | |
| Valine | 0.722mg | 0% | |
| Histidine | 0.26mg | 0% | |
| Omega-3 - DHA | 0.049g | 0g | N/A |
| Omega-3 - DPA | 0.006g | 0g | N/A |
| Omega-6 - Eicosadienoic acid | 0.015g | 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
45%
40%
Minerals Daily Need Coverage Score
37%
105%
Comparison summary
Which food contains less Sodium?
Omelette contains less Sodium (difference - 1245mg)
Which food is lower in Saturated fat?
Omelette is lower in Saturated fat (difference - 14.181g)
Which food is richer in vitamins?
Omelette is relatively richer in vitamins
Which food is lower in Cholesterol?
Cotija cheese is lower in Cholesterol (difference - 213mg)
Which food is lower in Sugar?
Cotija cheese is lower in Sugar (difference - 0.31g)
Which food is lower in glycemic index?
Cotija cheese is lower in glycemic index (difference - 0)
Which food is cheaper?
Cotija cheese is cheaper (difference - $1)
Which food is richer in minerals?
Cotija cheese is relatively richer in minerals