Cheese vs Beverage
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted is higher in more vitamins & minerals
Calories (kcal)
Cheese 410
Beverage 358
Protein (g)
Cheese 24.3
Beverage 35.8
Carbs (g)
Cheese 2.13
Beverage 41.0
Fat (g)
Cheese 33.8
Beverage 5.10
Fiber (g)
Cheese 0
Beverage 2.00
Quick answers
Which has more protein?
Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted — 35.8g vs 24.3g per 100g.
Which has fewer calories?
Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted — 358 vs 410 kcal per 100g.
Which is more nutrient-dense?
Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Cheese | Beverage | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 410 kcal | 358 kcal | +15% |
| Macronutrients | |||
| Water | 36.2 g | 7.40 g | +389% |
| Protein | 24.3 g | 35.8 g | -32% |
| Total lipid (fat) | 33.8 g | 5.10 g | +563% |
| Carbohydrate, by difference | 2.13 g | 41.0 g | -95% |
| Fiber, total dietary | 0 g | 2.00 g | -100% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 19.4 g | 2.16 g | +796% |
| Fatty acids, total monounsaturated | 8.43 g | 1.19 g | +609% |
| Fatty acids, total trans | 1.18 g | — | |
| Cholesterol | 99.0 mg | 44.0 mg | +125% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 138 mg | -100% |
| Thiamin (Vitamin B1) | 0.027 mg | 1.50 mg | -98% |
| Riboflavin (Vitamin B2) | 0.434 mg | 0.350 mg | +24% |
| Niacin (Vitamin B3) | 0.039 mg | 25.6 mg | -100% |
| Pantothenic acid (Vitamin B5) | 0.481 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.075 mg | 2.00 mg | -96% |
| Biotin (Vitamin B7) | 27.0 ug | 500 ug | -95% |
| Folate, total (Vitamin B9) | 0 ug | 500 ug | -100% |
| Choline, total | 16.5 mg | 267 mg | -94% |
| Vitamin B-12 — Cobalamin | 0.880 ug | 3.10 ug | -72% |
| Vitamin A, RAE | 263 ug | 2686 ug | -90% |
| Carotene, beta | 85.0 ug | 5.00 ug | +1600% |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.780 mg | 16.9 mg | -95% |
| Vitamin D (D2 + D3) | 1.00 ug | 0 ug | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 8.60 ug | — | |
| Minerals | |||
| Calcium, Ca | 711 mg | 500 mg | +42% |
| Iron, Fe | 0.160 mg | 2.30 mg | -93% |
| Magnesium, Mg | 27.0 mg | 410 mg | -93% |
| Phosphorus, P | 460 mg | 500 mg | -8% |
| Potassium, K | 76.0 mg | 1705 mg | -96% |
| Sodium, Na | 644 mg | 717 mg | -10% |
| Zinc, Zn | 3.74 mg | 15.4 mg | -76% |
| Copper, Cu | 0.035 mg | 2.60 mg | -99% |
| Manganese, Mn | 0.024 mg | — | |
| Selenium, Se | 28.3 ug | 21.8 ug | +30% |
| Other Nutrients | |||
| Energy | 1715 kj | 1498 kj | +14% |
| Ash | 3.66 g | 10.7 g | -66% |
| Total Sugars | 0.270 g | 39.0 g | -99% |
| Sucrose | 0 g | — | |
| Glucose | 0 g | — | |
| Fructose | 0 g | — | |
| Lactose | 0.180 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0.080 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 27.0 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 27.0 ug | 850 ug | -97% |
| Vitamin B-12, added | 0 ug | 2.00 ug | -100% |
| Retinol | 256 ug | 2686 ug | -90% |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 994 IU | 8962 IU | -89% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 0 ug | = |
| Vitamin E, added | 0 mg | 16.9 mg | -100% |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.060 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 41.0 IU | 0 IU | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 1.00 ug | 0 ug | |
| Vitamin K1 — Phylloquinone | 2.40 ug | 120 ug | -98% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| SFA 4:0 (Butyric acid) | 0.675 g | 0.036 g | +1775% |
| SFA 6:0 (Caproic acid) | 0.565 g | 0.009 g | +6178% |
| SFA 8:0 (Caprylic acid) | 0.361 g | 0.009 g | +3911% |
| SFA 10:0 (Capric acid) | 0.857 g | 0.019 g | +4411% |
| SFA 12:0 (Lauric acid) | 0.967 g | 0.010 g | +9570% |
| SFA 14:0 (Myristic acid) | 3.10 g | 0.085 g | +3551% |
| SFA 15:0 (Pentadecanoic acid) | 0.322 g | — | |
| SFA 16:0 (Palmitic acid) | 8.70 g | 1.10 g | +691% |
| SFA 17:0 (Margaric acid) | 0.195 g | — | |
| SFA 18:0 (Stearic acid) | 3.55 g | 0.841 g | +322% |
| SFA 20:0 (Arachidic acid) | 0.049 g | — | |
| SFA 22:0 (Behenic acid) | 0.014 g | — | |
| SFA 24:0 (Lignoceric acid) | 0.009 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0.305 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.492 g | 0.031 g | +1487% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.388 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.059 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 7.51 g | 1.15 g | +555% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 6.67 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.061 g | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.001 g | 0 g | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0.001 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | — | |
| Fatty acids, total polyunsaturated | 1.43 g | 1.03 g | +40% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 1.18 g | 0.911 g | +29% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.775 g | — | |
| PUFA 18:2 CLAs | 0.174 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.122 g | 0.114 g | +7% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.117 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.001 g | — | |
| PUFA 18:3i | 0.003 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.007 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.037 g | — | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0.002 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.036 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.050 g | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.010 g | 0 g | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.008 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.017 g | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.001 g | 0 g | |
| Fatty acids, total trans-monoenoic | 0.946 g | — | |
| TFA 16:1 t | 0.104 g | — | |
| TFA 18:1 t | 0.842 g | — | |
| TFA 22:1 t | 0 g | — | |
| TFA 18:2 t not further defined | 0.230 g | — | |
| Fatty acids, total trans-polyenoic | 0.233 g | — | |
| Tryptophan (EAA) | 0.321 g | — | |
| Threonine (EAA) | 1.09 g | — | |
| Isoleucine (EAA, BCAA) | 1.29 g | — | |
| Leucine (EAA, BCAA) | 2.43 g | — | |
| Lysine (EAA) | 2.04 g | — | |
| Methionine (EAA) | 0.587 g | — | |
| Cystine (conditionally essential) | 0.144 g | — | |
| Phenylalanine (EAA) | 1.26 g | — | |
| Tyrosine (conditionally essential) | 1.32 g | — | |
| Valine (EAA, BCAA) | 1.63 g | — | |
| Arginine (conditionally essential) | 1.08 g | — | |
| Histidine (EAA) | 0.710 g | — | |
| Alanine | 0.838 g | — | |
| Aspartic acid | 1.97 g | — | |
| Glutamic acid | 5.68 g | — | |
| Glycine (conditionally essential) | 0.484 g | — | |
| Proline (conditionally essential) | 2.68 g | — | |
| Serine | 1.39 g | — | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 52.0 mg | -100% |
| Theobromine | 0 mg | 608 mg | -100% |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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