Cheese vs Beverage
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Beverage, instant breakfast powder, chocolate, not reconstituted is higher in more vitamins & minerals
Calories (kcal)
Cheese 394
Beverage 353
Protein (g)
Cheese 23.8
Beverage 19.9
Carbs (g)
Cheese 2.57
Beverage 66.2
Fat (g)
Cheese 32.1
Beverage 1.40
Fiber (g)
Cheese 0
Beverage 0.400
Quick answers
Which has more protein?
Cheese, colby — 23.8g vs 19.9g per 100g.
Which has fewer calories?
Beverage, instant breakfast powder, chocolate, not reconstituted — 353 vs 394 kcal per 100g.
Which is more nutrient-dense?
Beverage, instant breakfast powder, chocolate, 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 | 394 kcal | 353 kcal | +12% |
| Macronutrients | |||
| Water | 38.2 g | 7.40 g | +416% |
| Protein | 23.8 g | 19.9 g | +19% |
| Total lipid (fat) | 32.1 g | 1.40 g | +2194% |
| Carbohydrate, by difference | 2.57 g | 66.2 g | -96% |
| Fiber, total dietary | 0 g | 0.400 g | -100% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 20.2 g | 0.560 g | +3510% |
| Fatty acids, total monounsaturated | 9.28 g | 0.314 g | +2855% |
| Cholesterol | 95.0 mg | 12.0 mg | +692% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 76.9 mg | -100% |
| Thiamin (Vitamin B1) | 0.015 mg | 0.850 mg | -98% |
| Riboflavin (Vitamin B2) | 0.375 mg | 0.200 mg | +87% |
| Niacin (Vitamin B3) | 0.093 mg | 14.2 mg | -99% |
| Pantothenic acid (Vitamin B5) | 0.210 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.079 mg | 1.14 mg | -93% |
| Biotin (Vitamin B7) | 18.0 ug | 285 ug | -94% |
| Folate, total (Vitamin B9) | 0 ug | 285 ug | -100% |
| Choline, total | 15.4 mg | 148 mg | -90% |
| Vitamin B-12 — Cobalamin | 0.830 ug | 1.71 ug | -51% |
| Vitamin A, RAE | 264 ug | 625 ug | -58% |
| Carotene, beta | 82.0 ug | 0 ug | |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.280 mg | 9.37 mg | -97% |
| Vitamin D (D2 + D3) | 0.600 ug | 0 ug | |
| Minerals | |||
| Calcium, Ca | 685 mg | 285 mg | +140% |
| Iron, Fe | 0.760 mg | 12.8 mg | -94% |
| Magnesium, Mg | 26.0 mg | 228 mg | -89% |
| Phosphorus, P | 457 mg | 427 mg | +7% |
| Potassium, K | 127 mg | 947 mg | -87% |
| Sodium, Na | 604 mg | 385 mg | +57% |
| Zinc, Zn | 3.07 mg | 8.55 mg | -64% |
| Copper, Cu | 0.042 mg | 1.42 mg | -97% |
| Manganese, Mn | 0.012 mg | — | |
| Selenium, Se | 14.5 ug | 12.1 ug | +20% |
| Other Nutrients | |||
| Energy | 1647 kj | 1477 kj | +12% |
| Ash | 3.36 g | 5.10 g | -34% |
| Total Sugars | 0.520 g | 65.8 g | -99% |
| Folic acid (Vitamin B9 — synthetic) | 18.0 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 18.0 ug | 485 ug | -96% |
| Vitamin B-12, added | 0 ug | 1.00 ug | -100% |
| Retinol | 257 ug | 625 ug | -59% |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 994 IU | 2083 IU | -52% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 0 ug | = |
| Vitamin E, added | 0 mg | 9.37 mg | -100% |
| Vitamin D (D2 + D3 — total) | 24.0 IU | 0 IU | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0.600 ug | 0 ug | |
| Vitamin K1 — Phylloquinone | 2.70 ug | 90.0 ug | -97% |
| SFA 4:0 (Butyric acid) | 1.04 g | 0.010 g | +10310% |
| SFA 6:0 (Caproic acid) | 0.259 g | 0.002 g | +12850% |
| SFA 8:0 (Caprylic acid) | 0.324 g | 0.003 g | +10700% |
| SFA 10:0 (Capric acid) | 0.597 g | 0.005 g | +11840% |
| SFA 12:0 (Lauric acid) | 0.422 g | 0.003 g | +13967% |
| SFA 14:0 (Myristic acid) | 3.83 g | 0.023 g | +16557% |
| SFA 16:0 (Palmitic acid) | 8.23 g | 0.286 g | +2778% |
| SFA 18:0 (Stearic acid) | 3.63 g | 0.216 g | +1581% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.979 g | 0.008 g | +12137% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 7.81 g | 0.302 g | +2487% |
| 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 | 0.953 g | 0.278 g | +243% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.676 g | 0.247 g | +174% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.277 g | 0.031 g | +794% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 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) | 0.305 g | — | |
| Threonine (EAA) | 0.845 g | — | |
| Isoleucine (EAA, BCAA) | 1.48 g | — | |
| Leucine (EAA, BCAA) | 2.28 g | — | |
| Lysine (EAA) | 1.98 g | — | |
| Methionine (EAA) | 0.622 g | — | |
| Cystine (conditionally essential) | 0.119 g | — | |
| Phenylalanine (EAA) | 1.25 g | — | |
| Tyrosine (conditionally essential) | 1.15 g | — | |
| Valine (EAA, BCAA) | 1.59 g | — | |
| Arginine (conditionally essential) | 0.898 g | — | |
| Histidine (EAA) | 0.834 g | — | |
| Alanine | 0.670 g | — | |
| Aspartic acid | 1.53 g | — | |
| Glutamic acid | 5.81 g | — | |
| Glycine (conditionally essential) | 0.410 g | — | |
| Proline (conditionally essential) | 2.68 g | — | |
| Serine | 1.39 g | — | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 25.0 mg | -100% |
| Theobromine | 0 mg | 290 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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