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  6. Cotija cheese vs. Omelette

Cotija cheese vs. Omelette — In-Depth Nutrition Comparison

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What are the differences between cotija cheese and omelette?

  • Cotija cheese is higher in phosphorus, calcium, vitamin B12, fats, zinc, and protein, yet omelette is higher in choline.
  • Cotija cheese's daily need coverage for phosphorus is 80% more.
  • Cotija cheese has 17 times more calcium than omelette. While cotija cheese has 800mg of calcium, omelette has only 48mg.
  • The amount of sodium in omelette is lower.

We used Cheese, mexican, queso cotija and Egg, whole, cooked, omelet types in this article.

Infographic

Cotija cheese vs Omelette infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 14% 10% 56% 21% 30% 72% 20% 3.1% 141%
Contains more MagnesiumMagnesium +245.5%
Contains more CalciumCalcium +1566.7%
Contains more CopperCopper +277.8%
Contains more ZincZinc +255%
Contains more PhosphorusPhosphorus +336.5%
Contains more IronIron +∞%
Contains less SodiumSodium -88.9%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +45.8%
~equal in Potassium ~117mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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%
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% 26% 57% 26% 8.5% 89% 1.2% 77% 33% 95% 11% 29%
Contains more Vitamin AVitamin A +33.1%
Contains more Vitamin B2Vitamin B2 +25.9%
Contains more Vitamin B3Vitamin B3 +78.1%
Contains more Vitamin B12Vitamin B12 +197.4%
Contains more Vitamin DVitamin D +240%
Contains more Vitamin EVitamin E +416%
Contains more Vitamin B1Vitamin B1 +17.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +191.8%
Contains more Vitamin KVitamin K +136.8%
Contains more FolateFolate +290%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Cotija cheese Omelette DV% diff.
Phosphorus 729mg 167mg 80%
Calcium 800mg 48mg 75%
Cholesterol 100mg 313mg 71%
Saturated fat 17.5g 3.319g 64%
Vitamin B12 2.26µg 0.76µg 63%
Sodium 1400mg 155mg 54%
Choline 15.4mg 247.6mg 42%
Fats 30g 11.66g 28%
Vitamin B5 1.289mg 26%
Zinc 3.87mg 1.09mg 25%
Protein 20g 10.57g 19%
Iron 0mg 1.48mg 19%
Copper 0.238mg 0.063mg 19%
Selenium 17.7µg 25.8µg 15%
Calories 366kcal 154kcal 11%
Polyunsaturated fat 1.187g 2.712g 10%
Monounsaturated fat 8.333g 4.843g 9%
Vitamin B2 0.486mg 0.386mg 8%
Vitamin E 0.25mg 1.29mg 7%
Vitamin B6 0.049mg 0.143mg 7%
Folate 10µg 39µg 7%
Vitamin D* 21 IU 69 IU 6%
Vitamin D 0.5µg 1.7µg 6%
Magnesium 38mg 11mg 6%
Vitamin A 229µg 172µg 6%
Vitamin K 1.9µg 4.5µg 2%
Carbs 3.97g 0.64g 1%
Manganese 0.024mg 1%
Protein per 100 calories 5.5g 6.9g N/A
Calories per 10 g protein 183kcal 146kcal N/A
Weight per 100 calories 27g 65g N/A
Unsaturated / Saturated Fat ratio 0.54 2.3 N/A
Net carbs 3.97g 0.64g N/A
Potassium 125mg 117mg 0%
Sugar 0g 0.31g N/A
Vitamin B1 0.029mg 0.034mg 0%
Vitamin B3 0.114mg 0.064mg 0%
Trans fat 0g 0.709g N/A
Tryptophan 0.14mg 0%
Threonine 0.467mg 0%
Isoleucine 0.565mg 0%
Leucine 0.913mg 0%
Lysine 0.767mg 0%
Methionine 0.319mg 0%
Phenylalanine 0.572mg 0%
Valine 0.722mg 0%
Histidine 0.26mg 0%
Omega-3 (DHA) 0g 0.049g N/A
Omega-3 (DPA) 0g 0.006g N/A
Omega-6 (Eicosadienoic acid) 0.015g N/A

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
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 g
Contains more ProteinProtein +89.2%
Contains more FatsFats +157.3%
Contains more CarbsCarbs +520.3%
Contains more WaterWater +100.3%

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
31% 45% 25%
Saturated fat: Sat. Fat 3.319 g
Monounsaturated fat: Mono. Fat 4.843 g
Polyunsaturated fat: Poly. Fat 2.712 g
Contains more Mono. FatMonounsaturated fat +72.1%
Contains less Sat. FatSaturated fat -81%
Contains more Poly. FatPolyunsaturated fat +128.5%

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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. Omelette - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/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.