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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.
Omelette
Omelette
4
:
6
Cotija cheese
Cotija cheese
Contains more Iron +∞%
Contains less Sodium -88.9%
Contains more Selenium +45.8%
Contains more Calcium +1566.7%
Contains more Magnesium +245.5%
Contains more Phosphorus +336.5%
Contains more Zinc +255%
Contains more Copper +277.8%
Equal in Potassium - 125
Omelette
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 56% 8% 72% 11% 21% 30% 21% 4% 141%
Cotija cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 240% 0% 28% 313% 12% 183% 106% 80% 0% 97%
Contains more Iron +∞%
Contains less Sodium -88.9%
Contains more Selenium +45.8%
Contains more Calcium +1566.7%
Contains more Magnesium +245.5%
Contains more Phosphorus +336.5%
Contains more Zinc +255%
Contains more Copper +277.8%
Equal in Potassium - 125

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.
Omelette
Omelette
7
:
4
Cotija cheese
Cotija cheese
Contains more Vitamin E +416%
Contains more Vitamin D +240%
Contains more Vitamin B1 +17.2%
Contains more Vitamin B6 +191.8%
Contains more Folate +290%
Contains more Vitamin K +136.8%
Contains more Vitamin A +40.2%
Contains more Vitamin B2 +25.9%
Contains more Vitamin B3 +78.1%
Contains more Vitamin B12 +197.4%
Omelette
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 26% 51% 0% 9% 90% 2% 78% 33% 30% 96% 12%
Cotija cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 52% 5% 15% 0% 8% 113% 3% 0% 12% 8% 283% 5%
Contains more Vitamin E +416%
Contains more Vitamin D +240%
Contains more Vitamin B1 +17.2%
Contains more Vitamin B6 +191.8%
Contains more Folate +290%
Contains more Vitamin K +136.8%
Contains more Vitamin A +40.2%
Contains more Vitamin B2 +25.9%
Contains more Vitamin B3 +78.1%
Contains more Vitamin B12 +197.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Omelette
Omelette
1
:
4
Cotija cheese
Cotija cheese
Contains more Water +100.3%
Contains more Protein +89.2%
Contains more Fats +157.3%
Contains more Carbs +520.3%
Contains more Other +703%
Omelette
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 g
Cotija cheese
20% 30% 4% 38% 8%
Protein: 20 g
Fats: 30 g
Carbs: 3.97 g
Water: 38 g
Other: 8.03 g
Contains more Water +100.3%
Contains more Protein +89.2%
Contains more Fats +157.3%
Contains more Carbs +520.3%
Contains more Other +703%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Omelette
Omelette
2
:
1
Cotija cheese
Cotija cheese
Contains less Saturated Fat -81%
Contains more Polyunsaturated fat +128.5%
Contains more Monounsaturated Fat +72.1%
Omelette
31% 45% 25%
Saturated Fat: 3.319 g
Monounsaturated Fat: 4.843 g
Polyunsaturated fat: 2.712 g
Cotija cheese
65% 31% 4%
Saturated Fat: 17.5 g
Monounsaturated Fat: 8.333 g
Polyunsaturated fat: 1.187 g
Contains less Saturated Fat -81%
Contains more Polyunsaturated fat +128.5%
Contains more Monounsaturated 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.
Omelette Cotija cheese
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Omelette Cotija cheese Opinion
Net carbs 0.64g 3.97g Cotija cheese
Protein 10.57g 20g Cotija cheese
Fats 11.66g 30g Cotija cheese
Carbs 0.64g 3.97g Cotija cheese
Calories 154kcal 366kcal Cotija cheese
Sugar 0.31g 0g Cotija cheese
Calcium 48mg 800mg Cotija cheese
Iron 1.48mg 0mg Omelette
Magnesium 11mg 38mg Cotija cheese
Phosphorus 167mg 729mg Cotija cheese
Potassium 117mg 125mg Cotija cheese
Sodium 155mg 1400mg Omelette
Zinc 1.09mg 3.87mg Cotija cheese
Copper 0.063mg 0.238mg Cotija cheese
Manganese 0.024mg Omelette
Selenium 25.8µg 17.7µg Omelette
Vitamin A 617IU 865IU Cotija cheese
Vitamin A RAE 172µg 229µg Cotija cheese
Vitamin E 1.29mg 0.25mg Omelette
Vitamin D 69IU 21IU Omelette
Vitamin D 1.7µg 0.5µg Omelette
Vitamin B1 0.034mg 0.029mg Omelette
Vitamin B2 0.386mg 0.486mg Cotija cheese
Vitamin B3 0.064mg 0.114mg Cotija cheese
Vitamin B5 1.289mg Omelette
Vitamin B6 0.143mg 0.049mg Omelette
Folate 39µg 10µg Omelette
Vitamin B12 0.76µg 2.26µg Cotija cheese
Vitamin K 4.5µg 1.9µg Omelette
Tryptophan 0.14mg Omelette
Threonine 0.467mg Omelette
Isoleucine 0.565mg Omelette
Leucine 0.913mg Omelette
Lysine 0.767mg Omelette
Methionine 0.319mg Omelette
Phenylalanine 0.572mg Omelette
Valine 0.722mg Omelette
Histidine 0.26mg Omelette
Cholesterol 313mg 100mg Cotija cheese
Trans Fat 0.709g 0g Cotija cheese
Saturated Fat 3.319g 17.5g Omelette
Omega-3 - DHA 0.049g 0g Omelette
Omega-3 - DPA 0.006g 0g Omelette
Monounsaturated Fat 4.843g 8.333g Cotija cheese
Polyunsaturated fat 2.712g 1.187g Omelette
Omega-6 - Eicosadienoic acid 0.015g Omelette

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Omelette Cotija cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
38%
Omelette
42%
Cotija cheese
Minerals Daily Need Coverage Score
37%
Omelette
105%
Cotija cheese

Comparison summary

Which food contains less Sodium?
Omelette
Omelette contains less Sodium (difference - 1245mg)
Which food is lower in Saturated Fat?
Omelette
Omelette is lower in Saturated Fat (difference - 14.181g)
Which food is lower in Sugar?
Cotija cheese
Cotija cheese is lower in Sugar (difference - 0.31g)
Which food is lower in Cholesterol?
Cotija cheese
Cotija cheese is lower in Cholesterol (difference - 213mg)
Which food is lower in glycemic index?
Cotija cheese
Cotija cheese is lower in glycemic index (difference - 0)
Which food is cheaper?
Cotija cheese
Cotija cheese is cheaper (difference - $1)
Which food is richer in minerals?
Cotija cheese
Cotija cheese is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.