Parmesan vs. Cotija cheese — In-Depth Nutrition Comparison

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How are parmesan and cotija cheese different?

Parmesan is higher in selenium, protein, iron, and calcium; however, cotija cheese is richer in vitamin B12, copper, phosphorus, and vitamin B2.
Daily need coverage for vitamin B12 for cotija cheese is 36% higher.
Cotija cheese has less sodium.

Cheese, parmesan, grated and Cheese, mexican, queso cotija are the varieties used in this article.

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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.

Parmesan

Cotija cheese

Contains more PotassiumPotassium	+44%
Contains more IronIron	+∞%
Contains more ManganeseManganese	+∞%
Contains more SeleniumSelenium	+94.4%

Contains more MagnesiumMagnesium	+11.8%
Contains more CopperCopper	+495%
Contains more PhosphorusPhosphorus	+16.3%
Contains less SodiumSodium	-22.4%

~equal in Calcium ~800mg

~equal in Zinc ~3.87mg

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.

Parmesan

Cotija cheese

Contains more Vitamin AVitamin A	+14.4%
Contains more Vitamin EVitamin E	+112%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+65.3%

Contains more Vitamin B1Vitamin B1	+11.5%
Contains more Vitamin B2Vitamin B2	+35.8%
Contains more Vitamin B3Vitamin B3	+42.5%
Contains more Vitamin B12Vitamin B12	+61.4%
Contains more Vitamin KVitamin K	+11.8%
Contains more FolateFolate	+66.7%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0.5µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	1.4µg	2.26µg	36%
Selenium	34.4µg	17.7µg	30%
Copper	0.04mg	0.238mg	22%
Sodium	1804mg	1400mg	18%
Protein	28.42g	20g	17%
Phosphorus	627mg	729mg	15%
Vitamin B2	0.358mg	0.486mg	10%
Saturated fat	15.371g	17.5g	10%
Vitamin B5	0.45mg		9%
Iron	0.49mg	0mg	6%
Omega-3 (ALA)	0.102g		6%
Cholesterol	86mg	100mg	5%
Calcium	853mg	800mg	5%
Omega-6 (Linoleic acid)	0.87g		5%
Vitamin A	262µg	229µg	4%
Calories	420kcal	366kcal	3%
Fats	27.84g	30g	3%
Carbs	13.91g	3.97g	3%
Zinc	4.2mg	3.87mg	3%
Manganese	0.071mg		3%
Monounsaturated fat	7.13g	8.333g	3%
Potassium	180mg	125mg	2%
Vitamin E	0.53mg	0.25mg	2%
Vitamin B6	0.081mg	0.049mg	2%
Magnesium	34mg	38mg	1%
Folate	6µg	10µg	1%
Polyunsaturated fat	1.386g	1.187g	1%
Protein per 100 calories	6.8g	5.5g	N/A
Calories per 10 g protein	148kcal	183kcal	N/A
Weight per 100 calories	24g	27g	N/A
Unsaturated / Saturated Fat ratio	0.55	0.54	N/A
Net carbs	13.91g	3.97g	N/A
Vitamin D*	21 IU	21 IU	0%
Vitamin D	0.5µg	0.5µg	0%
Sugar	0.07g	0g	N/A
Vitamin B1	0.026mg	0.029mg	0%
Vitamin B3	0.08mg	0.114mg	0%
Vitamin K	1.7µg	1.9µg	0%
Trans fat	0.876g	0g	N/A
Choline	14.1mg	15.4mg	0%
Tryptophan	0.383mg		0%
Threonine	1.075mg		0%
Isoleucine	1.455mg		0%
Leucine	2.747mg		0%
Lysine	2.201mg		0%
Methionine	0.751mg		0%
Phenylalanine	1.538mg		0%
Valine	1.865mg		0%
Histidine	0.806mg		0%
Omega-3 (DPA)	0.015g	0g	N/A
Omega-3 (Eicosatrienoic acid)	0.002g		N/A
Omega-6 (Gamma-linolenic acid)	0.002g		N/A
Omega-6 (Dihomo-gamma-linolenic acid)	0.026g		N/A
Omega-6 (Eicosadienoic acid)	0.006g		N/A