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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 0.33% 1% 0% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75%
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 0% 76% 5% 7.5% 7.3% 112% 2.1% 0% 11% 283% 4.8% 7.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +24.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin AVitamin A +7533.3%
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%

All nutrients comparison - raw data values

Nutrient Whey Cotija cheese DV% diff.
Phosphorus 46mg 729mg 98%
Vitamin B12 0.28µg 2.26µg 83%
Saturated fat 0.23g 17.5g 79%
Calcium 47mg 800mg 75%
Sodium 54mg 1400mg 59%
Fats 0.36g 30g 46%
Protein 0.85g 20g 38%
Zinc 0.13mg 3.87mg 34%
Cholesterol 2mg 100mg 33%
Selenium 1.9µg 17.7µg 29%
Copper 0.004mg 0.238mg 26%
Vitamin A 3µg 229µg 25%
Vitamin B2 0.158mg 0.486mg 25%
Monounsaturated fat 0.1g 8.333g 21%
Calories 27kcal 366kcal 17%
Vitamin B5 0.383mg 8%
Polyunsaturated fat 0.011g 1.187g 8%
Magnesium 8mg 38mg 7%
Vitamin D 21 IU 3%
Vitamin D 0.5µg 3%
Vitamin E 0mg 0.25mg 2%
Vitamin K 0µg 1.9µg 2%
Folate 1µg 10µg 2%
Potassium 161mg 125mg 1%
Iron 0.06mg 0mg 1%
Vitamin B1 0.036mg 0.029mg 1%
Vitamin B6 0.031mg 0.049mg 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 5.14g 3.97g N/A
Carbs 5.14g 3.97g 0%
Sugar 5.14g 0g N/A
Manganese 0.001mg 0%
Vitamin B3 0.074mg 0.114mg 0%
Choline 16mg 15.4mg 0%
Tryptophan 0.013mg 0%
Threonine 0.054mg 0%
Isoleucine 0.047mg 0%
Leucine 0.078mg 0%
Lysine 0.068mg 0%
Methionine 0.016mg 0%
Phenylalanine 0.027mg 0%
Valine 0.046mg 0%
Histidine 0.016mg 0%

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%

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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. 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.