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  6. Omelette vs. Cotija cheese

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.

Infographic

Omelette 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 14% 10% 56% 21% 30% 72% 20% 3.1% 141%
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 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%
~equal in Potassium ~125mg

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.
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% 57% 26% 26% 8.5% 89% 1.2% 77% 33% 95% 11% 29% 135%
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 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%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Omelette Cotija cheese 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 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 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
31% 45% 25%
Saturated fat: Sat. Fat 3.319 g
Monounsaturated fat: Mono. Fat 4.843 g
Polyunsaturated fat: Poly. Fat 2.712 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 -81%
Contains more Poly. FatPolyunsaturated fat +128.5%
Contains more Mono. FatMonounsaturated fat +72.1%

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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. Omelette - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/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.