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  6. Feta vs. Cotija cheese

Feta vs. Cotija cheese — In-Depth Nutrition Comparison

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What are the main differences between feta and cotija cheese?

  • Feta is richer in vitamin B6, vitamin B2, and vitamin B1, while cotija cheese is higher in phosphorus, calcium, vitamin B12, copper, and zinc.
  • Cotija cheese's daily need coverage for phosphorus is 56% higher.
  • Cotija cheese has 9 times less vitamin B6 than feta. Feta has 0.424mg of vitamin B6, while cotija cheese has 0.049mg.
  • Feta is lower in saturated fat.

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

Infographic

Feta 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.
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%
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%
Contains more IronIron +∞%
Contains less SodiumSodium -34.5%
Contains more ManganeseManganese +∞%
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%

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.
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%
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%
Contains more Vitamin B1Vitamin B1 +431%
Contains more Vitamin B2Vitamin B2 +73.7%
Contains more Vitamin B3Vitamin B3 +769.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +765.3%
Contains more FolateFolate +220%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~1.9µg

All nutrients comparison - raw data values

Nutrient Feta Cotija cheese DV% diff.
Phosphorus 337mg 729mg 56%
Calcium 493mg 800mg 31%
Vitamin B6 0.424mg 0.049mg 29%
Vitamin B2 0.844mg 0.486mg 28%
Vitamin B12 1.69µg 2.26µg 24%
Copper 0.032mg 0.238mg 23%
Sodium 917mg 1400mg 21%
Vitamin B5 0.967mg 19%
Fats 21.28g 30g 13%
Protein 14.21g 20g 12%
Vitamin A 125µg 229µg 12%
Saturated fat 14.946g 17.5g 12%
Vitamin B1 0.154mg 0.029mg 10%
Zinc 2.88mg 3.87mg 9%
Monounsaturated fat 4.623g 8.333g 9%
Iron 0.65mg 0mg 8%
Folate 32µg 10µg 6%
Calories 264kcal 366kcal 5%
Magnesium 19mg 38mg 5%
Selenium 15µg 17.7µg 5%
Vitamin B3 0.991mg 0.114mg 5%
Cholesterol 89mg 100mg 4%
Polyunsaturated fat 0.591g 1.187g 4%
Potassium 62mg 125mg 2%
Vitamin D* 16 IU 21 IU 1%
Vitamin D 0.4µg 0.5µg 1%
Manganese 0.028mg 1%
Protein per 100 calories 5.4g 5.5g N/A
Calories per 10 g protein 186kcal 183kcal N/A
Weight per 100 calories 38g 27g N/A
Unsaturated / Saturated Fat ratio 0.35 0.54 N/A
Net carbs 4.09g 3.97g N/A
Carbs 4.09g 3.97g 0%
Sugar 4.09g 0g N/A
Vitamin E 0.18mg 0.25mg 0%
Vitamin K 1.8µg 1.9µg 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
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
20% 30% 4% 38% 8%
Protein: 20 g
Fats: 30 g
Carbs: 3.97 g
Water: 38 g
Other: 8.03 g
Contains more WaterWater +45.3%
Contains more ProteinProtein +40.7%
Contains more FatsFats +41%
Contains more OtherOther +54.4%
~equal in Carbs ~3.97g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
65% 31% 4%
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 -14.6%
Contains more Mono. FatMonounsaturated fat +80.3%
Contains more Poly. FatPolyunsaturated fat +100.8%

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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. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/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.