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 387
Beverage 358
Protein (g)
Cheese 23.4
Beverage 35.8
Carbs (g)
Cheese 4.78
Beverage 41.0
Fat (g)
Cheese 30.6
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 23.4g per 100g.
Which has fewer calories?
Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted — 358 vs 387 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 | 387 kcal | 358 kcal | +8% |
| Macronutrients | |||
| Water | 37.7 g | 7.40 g | +409% |
| Protein | 23.4 g | 35.8 g | -35% |
| Total lipid (fat) | 30.6 g | 5.10 g | +500% |
| Carbohydrate, by difference | 4.78 g | 41.0 g | -88% |
| Fiber, total dietary | 0 g | 2.00 g | -100% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 19.5 g | 2.16 g | +801% |
| Fatty acids, total monounsaturated | 8.67 g | 1.19 g | +629% |
| Cholesterol | 103 mg | 44.0 mg | +134% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 138 mg | -100% |
| Thiamin (Vitamin B1) | 0.046 mg | 1.50 mg | -97% |
| Riboflavin (Vitamin B2) | 0.293 mg | 0.350 mg | -16% |
| Niacin (Vitamin B3) | 0.080 mg | 25.6 mg | -100% |
| Pantothenic acid (Vitamin B5) | 0.413 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.074 mg | 2.00 mg | -96% |
| Biotin (Vitamin B7) | 18.0 ug | 500 ug | -96% |
| Folate, total (Vitamin B9) | 0 ug | 500 ug | -100% |
| Choline, total | — | 267 mg | |
| Vitamin B-12 — Cobalamin | 0.830 ug | 3.10 ug | -73% |
| Vitamin A, RAE | 233 ug | 2686 ug | -91% |
| Carotene, beta | — | 5.00 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | — | 16.9 mg | |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 643 mg | 500 mg | +29% |
| Iron, Fe | 0.210 mg | 2.30 mg | -91% |
| Magnesium, Mg | 21.0 mg | 410 mg | -95% |
| Phosphorus, P | 464 mg | 500 mg | -7% |
| Potassium, K | 95.0 mg | 1705 mg | -94% |
| Sodium, Na | 700 mg | 717 mg | -2% |
| Zinc, Zn | 2.79 mg | 15.4 mg | -82% |
| Copper, Cu | 0.042 mg | 2.60 mg | -98% |
| Manganese, Mn | 0.012 mg | — | |
| Selenium, Se | 14.5 ug | 21.8 ug | -33% |
| Other Nutrients | |||
| Energy | 1620 kj | 1498 kj | +8% |
| Ash | 3.60 g | 10.7 g | -66% |
| Total Sugars | — | 39.0 g | |
| Folic acid (Vitamin B9 — synthetic) | 18.0 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 18.0 ug | 850 ug | -98% |
| Vitamin B-12, added | — | 2.00 ug | |
| Retinol | 220 ug | 2686 ug | -92% |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | 985 IU | 8962 IU | -89% |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | — | 0 ug | |
| Vitamin E, added | — | 16.9 mg | |
| Vitamin D (D2 + D3 — total) | — | 0 IU | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | — | 0 ug | |
| Vitamin K1 — Phylloquinone | — | 120 ug | |
| SFA 4:0 (Butyric acid) | 0.966 g | 0.036 g | +2583% |
| SFA 6:0 (Caproic acid) | 0.488 g | 0.009 g | +5322% |
| SFA 8:0 (Caprylic acid) | 0.258 g | 0.009 g | +2767% |
| SFA 10:0 (Capric acid) | 0.554 g | 0.019 g | +2816% |
| SFA 12:0 (Lauric acid) | 0.500 g | 0.010 g | +4900% |
| SFA 14:0 (Myristic acid) | 3.08 g | 0.085 g | +3518% |
| SFA 16:0 (Palmitic acid) | 9.05 g | 1.10 g | +723% |
| SFA 18:0 (Stearic acid) | 3.70 g | 0.841 g | +340% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.927 g | 0.031 g | +2890% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 7.30 g | 1.15 g | +536% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0 g | = |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 0.870 g | 1.03 g | -15% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.533 g | 0.911 g | -41% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.337 g | 0.114 g | +196% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | — | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Tryptophan (EAA) | 0.300 g | — | |
| Threonine (EAA) | 0.832 g | — | |
| Isoleucine (EAA, BCAA) | 1.45 g | — | |
| Leucine (EAA, BCAA) | 2.24 g | — | |
| Lysine (EAA) | 1.95 g | — | |
| Methionine (EAA) | 0.612 g | — | |
| Cystine (conditionally essential) | 0.117 g | — | |
| Phenylalanine (EAA) | 1.23 g | — | |
| Tyrosine (conditionally essential) | 1.13 g | — | |
| Valine (EAA, BCAA) | 1.56 g | — | |
| Arginine (conditionally essential) | 0.883 g | — | |
| Histidine (EAA) | 0.821 g | — | |
| Alanine | 0.659 g | — | |
| Aspartic acid | 1.50 g | — | |
| Glutamic acid | 5.72 g | — | |
| Glycine (conditionally essential) | 0.403 g | — | |
| Proline (conditionally essential) | 2.63 g | — | |
| Serine | 1.37 g | — | |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 52.0 mg | |
| Theobromine | — | 608 mg | |
* 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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