Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Dairy
  4. Yogurt
  5. Compare
  6. Yogurt vs. Cotija cheese

Yogurt vs. Cotija cheese — In-Depth Nutrition Comparison

Compare

Summary of differences between Yogurt and Cotija cheese

  • Yogurt has less Phosphorus, Calcium, Vitamin B12, Zinc, Vitamin A RAE, Copper, and Vitamin B2 than Cotija cheese.
  • Cotija cheese covers your daily need of Saturated Fat 87% more than Yogurt.
  • Yogurt has less Cholesterol.

These are the specific foods used in this comparison Yogurt, Greek, plain, nonfat and Cheese, mexican, queso cotija.

Infographic

Yogurt 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.
Yogurt
Yogurt
4
:
6
Cotija cheese
Cotija cheese
Contains more Iron +∞%
Contains more Potassium +12.8%
Contains less Sodium -97.4%
Contains more Calcium +627.3%
Contains more Magnesium +245.5%
Contains more Phosphorus +440%
Contains more Zinc +644.2%
Contains more Copper +1300%
Contains more Selenium +82.5%
Yogurt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 3% 8% 58% 13% 5% 15% 6% 2% 53%
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 more Potassium +12.8%
Contains less Sodium -97.4%
Contains more Calcium +627.3%
Contains more Magnesium +245.5%
Contains more Phosphorus +440%
Contains more Zinc +644.2%
Contains more Copper +1300%
Contains more Selenium +82.5%

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.
Yogurt
Yogurt
3
:
8
Cotija cheese
Cotija cheese
Contains more Vitamin B3 +82.5%
Contains more Vitamin B6 +28.6%
Contains more Vitamin A +21525%
Contains more Vitamin E +2400%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +26.1%
Contains more Vitamin B2 +74.8%
Contains more Folate +42.9%
Contains more Vitamin B12 +201.3%
Contains more Vitamin K +∞%
Yogurt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 6% 65% 4% 20% 15% 6% 94% 0%
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 B3 +82.5%
Contains more Vitamin B6 +28.6%
Contains more Vitamin A +21525%
Contains more Vitamin E +2400%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +26.1%
Contains more Vitamin B2 +74.8%
Contains more Folate +42.9%
Contains more Vitamin B12 +201.3%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yogurt
Yogurt
1
:
4
Cotija cheese
Cotija cheese
Contains more Water +123.9%
Contains more Protein +96.3%
Contains more Fats +7592.3%
Contains more Carbs +10.3%
Contains more Other +1015.3%
Yogurt
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 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 +123.9%
Contains more Protein +96.3%
Contains more Fats +7592.3%
Contains more Carbs +10.3%
Contains more Other +1015.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yogurt
Yogurt
1
:
2
Cotija cheese
Cotija cheese
Contains less Saturated Fat -99.3%
Contains more Monounsaturated Fat +15622.6%
Contains more Polyunsaturated fat +9791.7%
Yogurt
64% 29% 7%
Saturated Fat: 0.117 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.012 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 -99.3%
Contains more Monounsaturated Fat +15622.6%
Contains more Polyunsaturated fat +9791.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yogurt Cotija cheese
Lower in Sodium ok
Lower in Cholesterol 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 Yogurt Cotija cheese Opinion
Net carbs 3.6g 3.97g Cotija cheese
Protein 10.19g 20g Cotija cheese
Fats 0.39g 30g Cotija cheese
Carbs 3.6g 3.97g Cotija cheese
Calories 59kcal 366kcal Cotija cheese
Sugar 3.24g 0g Cotija cheese
Calcium 110mg 800mg Cotija cheese
Iron 0.07mg 0mg Yogurt
Magnesium 11mg 38mg Cotija cheese
Phosphorus 135mg 729mg Cotija cheese
Potassium 141mg 125mg Yogurt
Sodium 36mg 1400mg Yogurt
Zinc 0.52mg 3.87mg Cotija cheese
Copper 0.017mg 0.238mg Cotija cheese
Manganese 0.009mg Yogurt
Selenium 9.7µg 17.7µg Cotija cheese
Vitamin A 4IU 865IU Cotija cheese
Vitamin A RAE 1µg 229µg Cotija cheese
Vitamin E 0.01mg 0.25mg Cotija cheese
Vitamin D 0IU 21IU Cotija cheese
Vitamin D 0µg 0.5µg Cotija cheese
Vitamin B1 0.023mg 0.029mg Cotija cheese
Vitamin B2 0.278mg 0.486mg Cotija cheese
Vitamin B3 0.208mg 0.114mg Yogurt
Vitamin B5 0.331mg Yogurt
Vitamin B6 0.063mg 0.049mg Yogurt
Folate 7µg 10µg Cotija cheese
Vitamin B12 0.75µg 2.26µg Cotija cheese
Vitamin K 0µg 1.9µg Cotija cheese
Cholesterol 5mg 100mg Yogurt
Trans Fat 0.006g 0g Cotija cheese
Saturated Fat 0.117g 17.5g Yogurt
Monounsaturated Fat 0.053g 8.333g Cotija cheese
Polyunsaturated fat 0.012g 1.187g Cotija cheese
Omega-6 - Linoleic acid 0.01g Yogurt
Omega-3 - ALA 0.001g Yogurt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yogurt Cotija cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Yogurt
Yogurt vs Soft serve
Soft serve
Yogurt
Yogurt vs Ice cream sandwich
Ice cream sandwich
Yogurt
Yogurt vs Whipped cream
Whipped cream
Cotija cheese
Cotija cheese vs Mexican Cheese queso chihuahua
Mexican Cheese queso chihuahua
Cotija cheese
Cotija cheese vs Cottage cheese
Cottage cheese
Cotija cheese
Cotija cheese vs Cream cheese
Cream cheese

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
17%
Yogurt
42%
Cotija cheese
Minerals Daily Need Coverage Score
19%
Yogurt
105%
Cotija cheese

Comparison summary

Which food contains less Sodium?
Yogurt
Yogurt contains less Sodium (difference - 1364mg)
Which food is lower in Cholesterol?
Yogurt
Yogurt is lower in Cholesterol (difference - 95mg)
Which food is lower in Saturated Fat?
Yogurt
Yogurt is lower in Saturated Fat (difference - 17.383g)
Which food is lower in Sugar?
Cotija cheese
Cotija cheese is lower in Sugar (difference - 3.24g)
Which food is lower in glycemic index?
Cotija cheese
Cotija cheese is lower in glycemic index (difference - 19)
Which food is cheaper?
Cotija cheese
Cotija cheese is cheaper (difference - $2.6)
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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.