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  6. Cotija cheese vs. Feta

Cotija cheese vs. Feta — In-Depth Nutrition Comparison

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What are the main differences between cotija cheese and feta?

  • Cotija cheese is richer in phosphorus, calcium, vitamin B12, copper, and zinc, while feta is higher in vitamin B6, vitamin B2, and vitamin B1.
  • Cotija cheese's daily need coverage for phosphorus is 56% higher.
  • Feta has 7 times less copper than cotija cheese. Cotija cheese has 0.238mg of copper, while feta has 0.032mg.
  • Feta is lower in sodium.

We used Cheese, mexican, queso cotija and Cheese, feta types in this comparison.

Infographic

Cotija cheese vs Feta 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.
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%
Feta
Feta
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 148% 5.5% 24% 11% 79% 144% 120% 3.7% 82%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +62.3%
Contains more PotassiumPotassium +101.6%
Contains more CopperCopper +643.8%
Contains more ZincZinc +34.4%
Contains more PhosphorusPhosphorus +116.3%
Contains more SeleniumSelenium +18%
Contains more IronIron +∞%
Contains less SodiumSodium -34.5%

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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% 7.5% 76% 5% 7.3% 112% 2.1% 0% 11% 283% 4.8% 7.5%
Feta
Feta
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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% 6% 42% 3.6% 39% 195% 19% 58% 98% 211% 4.5% 24%
Contains more Vitamin DVitamin D +25%
Contains more Vitamin AVitamin A +83.2%
Contains more Vitamin EVitamin E +38.9%
Contains more Vitamin B12Vitamin B12 +33.7%
Contains more Vitamin B1Vitamin B1 +431%
Contains more Vitamin B2Vitamin B2 +73.7%
Contains more Vitamin B3Vitamin B3 +769.3%
Contains more Vitamin B6Vitamin B6 +765.3%
Contains more FolateFolate +220%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~1.8µg

All nutrients comparison - raw data values

Nutrient Cotija cheese Feta DV% diff.
Phosphorus 729mg 337mg 56%
Calcium 800mg 493mg 31%
Vitamin B6 0.049mg 0.424mg 29%
Vitamin B2 0.486mg 0.844mg 28%
Vitamin B12 2.26µg 1.69µg 24%
Copper 0.238mg 0.032mg 23%
Sodium 1400mg 917mg 21%
Vitamin B5 0.967mg 19%
Fats 30g 21.28g 13%
Protein 20g 14.21g 12%
Vitamin A 229µg 125µg 12%
Saturated fat 17.5g 14.946g 12%
Vitamin B1 0.029mg 0.154mg 10%
Zinc 3.87mg 2.88mg 9%
Monounsaturated fat 8.333g 4.623g 9%
Iron 0mg 0.65mg 8%
Folate 10µg 32µg 6%
Calories 366kcal 264kcal 5%
Magnesium 38mg 19mg 5%
Selenium 17.7µg 15µg 5%
Vitamin B3 0.114mg 0.991mg 5%
Cholesterol 100mg 89mg 4%
Polyunsaturated fat 1.187g 0.591g 4%
Potassium 125mg 62mg 2%
Vitamin D* 21 IU 16 IU 1%
Vitamin D 0.5µg 0.4µg 1%
Manganese 0.028mg 1%
Protein per 100 calories 5.5g 5.4g N/A
Calories per 10 g protein 183kcal 186kcal N/A
Weight per 100 calories 27g 38g N/A
Unsaturated / Saturated Fat ratio 0.54 0.35 N/A
Net carbs 3.97g 4.09g N/A
Carbs 3.97g 4.09g 0%
Sugar 0g 4.09g N/A
Vitamin E 0.25mg 0.18mg 0%
Vitamin K 1.9µg 1.8µg 0%
Choline 15.4mg 15.4mg 0%
Tryptophan 0.2mg 0%
Threonine 0.637mg 0%
Isoleucine 0.803mg 0%
Leucine 1.395mg 0%
Lysine 1.219mg 0%
Methionine 0.368mg 0%
Phenylalanine 0.675mg 0%
Valine 1.065mg 0%
Histidine 0.397mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 30% 4% 38% 8%
Protein: 20 g
Fats: 30 g
Carbs: 3.97 g
Water: 38 g
Other: 8.03 g
Feta
Feta
2
14% 21% 4% 55% 5%
Protein: 14.21 g
Fats: 21.28 g
Carbs: 4.09 g
Water: 55.22 g
Other: 5.2 g
Contains more ProteinProtein +40.7%
Contains more FatsFats +41%
Contains more OtherOther +54.4%
Contains more WaterWater +45.3%
~equal in Carbs ~4.09g

Fat Type Comparison

Fat type breakdown side-by-side comparison
65% 31% 4%
Saturated fat: Sat. Fat 17.5 g
Monounsaturated fat: Mono. Fat 8.333 g
Polyunsaturated fat: Poly. Fat 1.187 g
Feta
Feta
1
74% 23% 3%
Saturated fat: Sat. Fat 14.946 g
Monounsaturated fat: Mono. Fat 4.623 g
Polyunsaturated fat: Poly. Fat 0.591 g
Contains more Mono. FatMonounsaturated fat +80.3%
Contains more Poly. FatPolyunsaturated fat +100.8%
Contains less Sat. FatSaturated fat -14.6%

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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. Cotija cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170898/nutrients
  2. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/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.