Yogurt vs. Cotija cheese — In-Depth Nutrition Comparison
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Summary of differences between yogurt and cotija cheese
- Yogurt has less phosphorus, calcium, vitamin B12, zinc, copper, vitamin A, and vitamin B2 than cotija cheese.
- Cotija cheese covers your daily need for 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
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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.
| Contains more PotassiumPotassium | +12.8% |
| Contains more IronIron | +∞% |
| Contains less SodiumSodium | -97.4% |
| Contains more ManganeseManganese | +∞% |
| Contains more MagnesiumMagnesium | +245.5% |
| Contains more CalciumCalcium | +627.3% |
| Contains more CopperCopper | +1300% |
| Contains more ZincZinc | +644.2% |
| Contains more PhosphorusPhosphorus | +440% |
| Contains more SeleniumSelenium | +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.
| Contains more Vitamin B3Vitamin B3 | +82.5% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +28.6% |
| Contains more Vitamin AVitamin A | +22800% |
| Contains more Vitamin EVitamin E | +2400% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +26.1% |
| Contains more Vitamin B2Vitamin B2 | +74.8% |
| Contains more Vitamin B12Vitamin B12 | +201.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +42.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.19 g
Fats:
0.39 g
Carbs:
3.6 g
Water:
85.1 g
Other:
0.72 g
Protein:
20 g
Fats:
30 g
Carbs:
3.97 g
Water:
38 g
Other:
8.03 g
| Contains more WaterWater | +123.9% |
| Contains more ProteinProtein | +96.3% |
| Contains more FatsFats | +7592.3% |
| Contains more CarbsCarbs | +10.3% |
| Contains more OtherOther | +1015.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.117 g
Monounsaturated fat:
Mono. Fat
0.053 g
Polyunsaturated fat:
Poly. Fat
0.012 g
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 | -99.3% |
| Contains more Mono. FatMonounsaturated fat | +15622.6% |
| Contains more Poly. FatPolyunsaturated 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.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Phosphorus | 135mg | 729mg | 85% |
| Saturated fat | 0.117g | 17.5g | 79% |
| Calcium | 110mg | 800mg | 69% |
| Vitamin B12 | 0.75µg | 2.26µg | 63% |
| Sodium | 36mg | 1400mg | 59% |
| Fats | 0.39g | 30g | 46% |
| Cholesterol | 5mg | 100mg | 32% |
| Zinc | 0.52mg | 3.87mg | 30% |
| Vitamin A | 1µg | 229µg | 25% |
| Copper | 0.017mg | 0.238mg | 25% |
| Monounsaturated fat | 0.053g | 8.333g | 21% |
| Protein | 10.19g | 20g | 20% |
| Vitamin B2 | 0.278mg | 0.486mg | 16% |
| Calories | 59kcal | 366kcal | 15% |
| Selenium | 9.7µg | 17.7µg | 15% |
| Polyunsaturated fat | 0.012g | 1.187g | 8% |
| Vitamin B5 | 0.331mg | 7% | |
| Magnesium | 11mg | 38mg | 6% |
| Vitamin D | 0µg | 0.5µg | 3% |
| Vitamin D | 0IU | 21IU | 3% |
| Vitamin K | 0µg | 1.9µg | 2% |
| Vitamin E | 0.01mg | 0.25mg | 2% |
| Vitamin B1 | 0.023mg | 0.029mg | 1% |
| Vitamin B3 | 0.208mg | 0.114mg | 1% |
| Iron | 0.07mg | 0mg | 1% |
| Vitamin B6 | 0.063mg | 0.049mg | 1% |
| Folate | 7µg | 10µg | 1% |
| Net carbs | 3.6g | 3.97g | N/A |
| Carbs | 3.6g | 3.97g | 0% |
| Potassium | 141mg | 125mg | 0% |
| Sugar | 3.24g | 0g | N/A |
| Manganese | 0.009mg | 0% | |
| Trans fat | 0.006g | 0g | N/A |
| Choline | 15.1mg | 15.4mg | 0% |
| Omega-3 - ALA | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 0.01g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
17%
40%
Minerals Daily Need Coverage Score
19%
105%
Comparison summary
Which food is lower in Cholesterol?
Yogurt is lower in Cholesterol (difference - 95mg)
Which food contains less Sodium?
Yogurt contains less Sodium (difference - 1364mg)
Which food is lower in Saturated fat?
Yogurt is lower in Saturated fat (difference - 17.383g)
Which food is lower in Sugar?
Cotija cheese is lower in Sugar (difference - 3.24g)
Which food is lower in glycemic index?
Cotija cheese is lower in glycemic index (difference - 19)
Which food is cheaper?
Cotija cheese is cheaper (difference - $2.6)
Which food is richer in minerals?
Cotija cheese is relatively richer in minerals
Which food is richer in vitamins?
Cotija cheese is relatively richer in vitamins