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  6. Greek yogurt vs. Cotija cheese

Greek yogurt vs. Cotija cheese — In-Depth Nutrition Comparison

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Significant differences between Greek yogurt and cotija cheese

  • The amount of phosphorus, calcium, vitamin B12, fats, zinc, protein, and vitamin A in cotija cheese is higher than in Greek yogurt.
  • Cotija cheese covers your daily phosphorus needs 85% more than Greek yogurt.
  • Greek yogurt contains less saturated fat.

Specific food types used in this comparison are Yogurt, Greek, plain, whole milk and Cheese, mexican, queso cotija.

Infographic

Greek yogurt vs Cotija cheese 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 7.9% 30% 12% 0% 5.7% 14% 58% 4.6% 1.2% 53%
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 PotassiumPotassium +12.8%
Contains less SodiumSodium -97.5%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +245.5%
Contains more CalciumCalcium +700%
Contains more CopperCopper +1300%
Contains more ZincZinc +644.2%
Contains more PhosphorusPhosphorus +440%
Contains more SeleniumSelenium +82.5%
~equal in Iron ~0mg

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% 0% 0.67% 0.2% 5.8% 64% 3.9% 20% 15% 94% 0% 3.8%
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 B3Vitamin B3 +82.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +28.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +11350%
Contains more Vitamin EVitamin E +2400%
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 +100%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Greek yogurt Cotija cheese DV% diff.
Phosphorus 135mg 729mg 85%
Calcium 100mg 800mg 70%
Saturated fat 2.395g 17.5g 69%
Vitamin B12 0.75µg 2.26µg 63%
Sodium 35mg 1400mg 59%
Fats 5g 30g 38%
Zinc 0.52mg 3.87mg 30%
Cholesterol 13mg 100mg 29%
Copper 0.017mg 0.238mg 25%
Vitamin A 2µg 229µg 25%
Protein 9g 20g 22%
Vitamin B2 0.278mg 0.486mg 16%
Selenium 9.7µg 17.7µg 15%
Monounsaturated fat 2.136g 8.333g 15%
Calories 97kcal 366kcal 13%
Vitamin B5 0.331mg 7%
Magnesium 11mg 38mg 6%
Polyunsaturated fat 0.469g 1.187g 5%
Vitamin D* 0 IU 21 IU 3%
Vitamin D 0µg 0.5µg 3%
Vitamin E 0.01mg 0.25mg 2%
Vitamin K 0µg 1.9µg 2%
Vitamin B1 0.023mg 0.029mg 1%
Vitamin B3 0.208mg 0.114mg 1%
Vitamin B6 0.063mg 0.049mg 1%
Folate 5µg 10µg 1%
Omega-3 (ALA) 0.023g 1%
Omega-6 (Linoleic acid) 0.209g 1%
Protein per 100 calories 9.3g 5.5g N/A
Calories per 10 g protein 108kcal 183kcal N/A
Weight per 100 calories 103g 27g N/A
Unsaturated / Saturated Fat ratio 1.1 0.54 N/A
Net carbs 3.98g 3.97g N/A
Carbs 3.98g 3.97g 0%
Potassium 141mg 125mg 0%
Sugar 4g 0g N/A
Manganese 0.009mg 0%
Choline 15.1mg 15.4mg 0%
Omega-3 (DHA) 0.004g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 5% 4% 81%
Protein: 9 g
Fats: 5 g
Carbs: 3.98 g
Water: 81.3 g
Other: 0.72 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 +113.9%
Contains more ProteinProtein +122.2%
Contains more FatsFats +500%
~equal in Carbs ~3.97g

Fat Type Comparison

Fat type breakdown side-by-side comparison
48% 43% 9%
Saturated fat: Sat. Fat 2.395 g
Monounsaturated fat: Mono. Fat 2.136 g
Polyunsaturated fat: Poly. Fat 0.469 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 -86.3%
Contains more Mono. FatMonounsaturated fat +290.1%
Contains more Poly. FatPolyunsaturated fat +153.1%

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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. Greek yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171304/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.