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% |
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 |
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% |
