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 74
Beverage 353
Protein (g)
Cheese 12.4
Beverage 19.9
Carbs (g)
Cheese 3.20
Beverage 66.2
Fat (g)
Cheese 1.00
Beverage 1.40
Fiber (g)
Cheese 0.600
Beverage 0.400
Quick answers
Which has more protein?
Beverage, instant breakfast powder, chocolate, not reconstituted — 19.9g vs 12.4g per 100g.
Which has fewer calories?
Cheese, cottage, lowfat, 1% milkfat, lactose reduced — 74 vs 353 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 | 74 kcal | 353 kcal | -79% |
| Macronutrients | |||
| Water | 82.5 g | 7.40 g | +1015% |
| Protein | 12.4 g | 19.9 g | -38% |
| Total lipid (fat) | 1.00 g | 1.40 g | -29% |
| Carbohydrate, by difference | 3.20 g | 66.2 g | -95% |
| Fiber, total dietary | 0.600 g | 0.400 g | +50% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.640 g | 0.560 g | +14% |
| Fatty acids, total monounsaturated | 0.290 g | 0.314 g | -8% |
| Cholesterol | 4.00 mg | 12.0 mg | -67% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 76.9 mg | -100% |
| Thiamin (Vitamin B1) | 0.020 mg | 0.850 mg | -98% |
| Riboflavin (Vitamin B2) | 0.160 mg | 0.200 mg | -20% |
| Niacin (Vitamin B3) | 0.130 mg | 14.2 mg | -99% |
| Vitamin B-6 — Pyridoxine | 0.070 mg | 1.14 mg | -94% |
| Biotin (Vitamin B7) | 12.0 ug | 285 ug | -96% |
| Folate, total (Vitamin B9) | 0 ug | 285 ug | -100% |
| Choline, total | 17.5 mg | 148 mg | -88% |
| Vitamin B-12 — Cobalamin | 0.630 ug | 1.71 ug | -63% |
| Vitamin A, RAE | 11.0 ug | 625 ug | -98% |
| Carotene, beta | 3.00 ug | 0 ug | |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.010 mg | 9.37 mg | -100% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 53.0 mg | 285 mg | -81% |
| Iron, Fe | 0.140 mg | 12.8 mg | -99% |
| Magnesium, Mg | 5.00 mg | 228 mg | -98% |
| Phosphorus, P | 134 mg | 427 mg | -69% |
| Potassium, K | 86.0 mg | 947 mg | -91% |
| Sodium, Na | 220 mg | 385 mg | -43% |
| Zinc, Zn | 0.380 mg | 8.55 mg | -96% |
| Copper, Cu | 0.028 mg | 1.42 mg | -98% |
| Selenium, Se | 9.00 ug | 12.1 ug | -26% |
| Other Nutrients | |||
| Energy | 310 kj | 1477 kj | -79% |
| Ash | 0.900 g | 5.10 g | -82% |
| Total Sugars | 2.60 g | 65.8 g | -96% |
| Folic acid (Vitamin B9 — synthetic) | 12.0 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 12.0 ug | 485 ug | -98% |
| Vitamin B-12, added | 0 ug | 1.00 ug | -100% |
| Retinol | 11.0 ug | 625 ug | -98% |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 40.0 IU | 2083 IU | -98% |
| 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) | 0 IU | 0 IU | = |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | — | 0 ug | |
| Vitamin K1 — Phylloquinone | 0.100 ug | 90.0 ug | -100% |
| SFA 4:0 (Butyric acid) | 0.030 g | 0.010 g | +200% |
| SFA 6:0 (Caproic acid) | 0.010 g | 0.002 g | +400% |
| SFA 8:0 (Caprylic acid) | 0.010 g | 0.003 g | +233% |
| SFA 10:0 (Capric acid) | 0.020 g | 0.005 g | +300% |
| SFA 12:0 (Lauric acid) | 0.020 g | 0.003 g | +567% |
| SFA 14:0 (Myristic acid) | 0.110 g | 0.023 g | +378% |
| SFA 16:0 (Palmitic acid) | 0.310 g | 0.286 g | +8% |
| SFA 18:0 (Stearic acid) | 0.120 g | 0.216 g | -44% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.040 g | 0.008 g | +400% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.240 g | 0.302 g | -21% |
| 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 | 0.030 g | 0.278 g | -89% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.020 g | 0.247 g | -92% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.010 g | 0.031 g | -68% |
| 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 | = |
| 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.
Cheese, cottage, lowfat, 1% milkfat, lactose reduced nutrition facts Beverage, instant breakfast powder, chocolate, not reconstituted nutrition facts Compare other foods →
Dig deeper — biggest differences
Vitamin C, total ascorbic acid -100% in Cheese, cottage, lowfat, 1% milkfat, lactose reduced Folate, total (Vitamin B9) -100% in Cheese, cottage, lowfat, 1% milkfat, lactose reduced Vitamin E (alpha-tocopherol) -100% in Cheese, cottage, lowfat, 1% milkfat, lactose reduced Niacin (Vitamin B3) -99% in Cheese, cottage, lowfat, 1% milkfat, lactose reduced
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.