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  6. Whey vs. Cotija cheese

Whey vs. Cotija cheese — In-Depth Nutrition Comparison

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Differences between Whey and Cotija cheese

  • Whey contains less Phosphorus, Vitamin B12, Calcium, Zinc, Selenium, Copper, and Vitamin B2 than Cotija cheese.
  • Cotija cheese's daily need coverage for Phosphorus is 98% higher.
  • The amount of Sodium in Whey is lower.

The food types used in this comparison are Whey, sweet, fluid and Cheese, mexican, queso cotija.

Infographic

Whey 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.
Whey
Whey
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 14% 2.3% 1.3% 3.5% 20% 7% 0.13% 10%
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 +28.8%
Contains more IronIron +∞%
Contains less SodiumSodium -96.1%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +375%
Contains more CalciumCalcium +1602.1%
Contains more CopperCopper +5850%
Contains more ZincZinc +2876.9%
Contains more PhosphorusPhosphorus +1484.8%
Contains more SeleniumSelenium +831.6%

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.
Whey
Whey
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 0.33% 0.72% 0% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75% 8.7%
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 CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +24.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin AVitamin A +7108.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +207.6%
Contains more Vitamin B3Vitamin B3 +54.1%
Contains more Vitamin B6Vitamin B6 +58.1%
Contains more Vitamin B12Vitamin B12 +707.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +900%
~equal in Choline ~15.4mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Whey
Whey
2
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 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 +29.5%
Contains more WaterWater +145.1%
Contains more ProteinProtein +2252.9%
Contains more FatsFats +8233.3%
Contains more OtherOther +1415.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Whey
Whey
1
67% 29% 3%
Saturated Fat: Sat. Fat 0.23 g
Monounsaturated Fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 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 -98.7%
Contains more Mono. FatMonounsaturated Fat +8233%
Contains more Poly. FatPolyunsaturated fat +10690.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Whey 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 Whey Cotija cheese Opinion
Calories 27kcal 366kcal Cotija cheese
Protein 0.85g 20g Cotija cheese
Fats 0.36g 30g Cotija cheese
Vitamin C 0.1mg 0mg Whey
Net carbs 5.14g 3.97g Whey
Carbs 5.14g 3.97g Whey
Cholesterol 2mg 100mg Whey
Vitamin D 21IU Cotija cheese
Magnesium 8mg 38mg Cotija cheese
Calcium 47mg 800mg Cotija cheese
Potassium 161mg 125mg Whey
Iron 0.06mg 0mg Whey
Sugar 5.14g 0g Cotija cheese
Copper 0.004mg 0.238mg Cotija cheese
Zinc 0.13mg 3.87mg Cotija cheese
Phosphorus 46mg 729mg Cotija cheese
Sodium 54mg 1400mg Whey
Vitamin A 12IU 865IU Cotija cheese
Vitamin A 3µg 229µg Cotija cheese
Vitamin E 0mg 0.25mg Cotija cheese
Vitamin D 0.5µg Cotija cheese
Manganese 0.001mg Whey
Selenium 1.9µg 17.7µg Cotija cheese
Vitamin B1 0.036mg 0.029mg Whey
Vitamin B2 0.158mg 0.486mg Cotija cheese
Vitamin B3 0.074mg 0.114mg Cotija cheese
Vitamin B5 0.383mg Whey
Vitamin B6 0.031mg 0.049mg Cotija cheese
Vitamin B12 0.28µg 2.26µg Cotija cheese
Vitamin K 0µg 1.9µg Cotija cheese
Folate 1µg 10µg Cotija cheese
Choline 16mg 15.4mg Whey
Saturated Fat 0.23g 17.5g Whey
Monounsaturated Fat 0.1g 8.333g Cotija cheese
Polyunsaturated fat 0.011g 1.187g Cotija cheese
Tryptophan 0.013mg Whey
Threonine 0.054mg Whey
Isoleucine 0.047mg Whey
Leucine 0.078mg Whey
Lysine 0.068mg Whey
Methionine 0.016mg Whey
Phenylalanine 0.027mg Whey
Valine 0.046mg Whey
Histidine 0.016mg Whey

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Whey 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
9%
Whey
39%
Cotija cheese
Minerals Daily Need Coverage Score
8%
Whey
105%
Cotija cheese

Comparison summary

Which food is lower in Cholesterol?
Whey
Whey is lower in Cholesterol (difference - 98mg)
Which food contains less Sodium?
Whey
Whey contains less Sodium (difference - 1346mg)
Which food is lower in Saturated Fat?
Whey
Whey is lower in Saturated Fat (difference - 17.27g)
Which food is lower in Sugar?
Cotija cheese
Cotija cheese is lower in Sugar (difference - 5.14g)
Which food is lower in glycemic index?
Cotija cheese
Cotija cheese is lower in glycemic index (difference - 43)
Which food is cheaper?
Cotija cheese
Cotija cheese is cheaper (difference - $3.6)
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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.