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 350
Beverage 353
Protein (g)
Cheese 6.15
Beverage 19.9
Carbs (g)
Cheese 5.52
Beverage 66.2
Fat (g)
Cheese 34.4
Beverage 1.40
Fiber (g)
Cheese 0
Beverage 0.400
Quick answers
Which has more protein?
Beverage, instant breakfast powder, chocolate, not reconstituted — 19.9g vs 6.15g per 100g.
Which has fewer calories?
Cheese, cream — 350 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 | 350 kcal | 353 kcal | -1% |
| Macronutrients | |||
| Water | 52.6 g | 7.40 g | +611% |
| Protein | 6.15 g | 19.9 g | -69% |
| Total lipid (fat) | 34.4 g | 1.40 g | +2360% |
| Carbohydrate, by difference | 5.52 g | 66.2 g | -92% |
| Fiber, total dietary | 0 g | 0.400 g | -100% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 20.2 g | 0.560 g | +3509% |
| Fatty acids, total monounsaturated | 8.91 g | 0.314 g | +2737% |
| Fatty acids, total trans | 1.17 g | — | |
| Cholesterol | 101 mg | 12.0 mg | +742% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 76.9 mg | -100% |
| Thiamin (Vitamin B1) | 0.023 mg | 0.850 mg | -97% |
| Riboflavin (Vitamin B2) | 0.230 mg | 0.200 mg | +15% |
| Niacin (Vitamin B3) | 0.091 mg | 14.2 mg | -99% |
| Pantothenic acid (Vitamin B5) | 0.517 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.056 mg | 1.14 mg | -95% |
| Biotin (Vitamin B7) | 9.00 ug | 285 ug | -97% |
| Folate, total (Vitamin B9) | 0 ug | 285 ug | -100% |
| Choline, total | 26.8 mg | 148 mg | -82% |
| Vitamin B-12 — Cobalamin | 0.220 ug | 1.71 ug | -87% |
| Vitamin A, RAE | 308 ug | 625 ug | -51% |
| Carotene, beta | 59.0 ug | 0 ug | |
| Carotene, alpha | 1.00 ug | 0 ug | |
| Vitamin E (alpha-tocopherol) | 0.860 mg | 9.37 mg | -91% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Vitamin K2 — Menaquinone-4 (MK-4) | 8.70 ug | — | |
| Minerals | |||
| Calcium, Ca | 97.0 mg | 285 mg | -66% |
| Iron, Fe | 0.110 mg | 12.8 mg | -99% |
| Magnesium, Mg | 9.00 mg | 228 mg | -96% |
| Phosphorus, P | 107 mg | 427 mg | -75% |
| Potassium, K | 132 mg | 947 mg | -86% |
| Sodium, Na | 314 mg | 385 mg | -18% |
| Zinc, Zn | 0.500 mg | 8.55 mg | -94% |
| Copper, Cu | 0.018 mg | 1.42 mg | -99% |
| Manganese, Mn | 0.011 mg | — | |
| Selenium, Se | 8.60 ug | 12.1 ug | -29% |
| Other Nutrients | |||
| Energy | 1466 kj | 1477 kj | -1% |
| Ash | 1.27 g | 5.10 g | -75% |
| Total Sugars | 3.76 g | 65.8 g | -94% |
| Sucrose | 0 g | — | |
| Glucose | 0 g | — | |
| Fructose | 0 g | — | |
| Lactose | 3.76 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Starch | 0.350 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 9.00 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 9.00 ug | 485 ug | -98% |
| Betaine | 0.500 mg | — | |
| Vitamin B-12, added | 0 ug | 1.00 ug | -100% |
| Retinol | 303 ug | 625 ug | -52% |
| Beta-carotene (Provitamin A) | 2.00 ug | 0 ug | |
| Vitamin A, IU | 1111 IU | 2083 IU | -47% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 7.00 ug | 0 ug | |
| Vitamin E, added | 0 mg | 9.37 mg | -100% |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.410 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.040 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) | 0 IU | 0 IU | = |
| Vitamin D2 — Ergocalciferol (plant source) | 0 ug | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0 ug | 0 ug | = |
| Vitamin K1 — Phylloquinone | 2.10 ug | 90.0 ug | -98% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| SFA 4:0 (Butyric acid) | 0.718 g | 0.010 g | +7080% |
| SFA 6:0 (Caproic acid) | 0.592 g | 0.002 g | +29500% |
| SFA 8:0 (Caprylic acid) | 0.366 g | 0.003 g | +12100% |
| SFA 10:0 (Capric acid) | 0.868 g | 0.005 g | +17260% |
| SFA 12:0 (Lauric acid) | 1.00 g | 0.003 g | +33367% |
| SFA 14:0 (Myristic acid) | 3.28 g | 0.023 g | +14139% |
| SFA 15:0 (Pentadecanoic acid) | 0.344 g | — | |
| SFA 16:0 (Palmitic acid) | 9.40 g | 0.286 g | +3188% |
| SFA 17:0 (Margaric acid) | 0.207 g | — | |
| SFA 18:0 (Stearic acid) | 3.37 g | 0.216 g | +1458% |
| SFA 20:0 (Arachidic acid) | 0.045 g | — | |
| SFA 22:0 (Behenic acid) | 0.014 g | — | |
| SFA 24:0 (Lignoceric acid) | 0.008 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0.346 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.651 g | 0.008 g | +8037% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.542 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.068 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 7.78 g | 0.302 g | +2475% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 6.94 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.064 g | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.002 g | 0 g | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0.002 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | — | |
| Fatty acids, total polyunsaturated | 1.48 g | 0.278 g | +433% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 1.21 g | 0.247 g | +391% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.807 g | — | |
| PUFA 18:2 CLAs | 0.180 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.131 g | 0.031 g | +323% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.125 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.002 g | — | |
| PUFA 18:3i | 0.004 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.001 g | 0 g | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.007 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.039 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) | 0.053 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) | 0.020 g | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Fatty acids, total trans-monoenoic | 0.944 g | — | |
| TFA 16:1 t | 0.108 g | — | |
| TFA 18:1 t | 0.836 g | — | |
| TFA 22:1 t | 0 g | — | |
| TFA 18:2 t not further defined | 0.225 g | — | |
| Fatty acids, total trans-polyenoic | 0.229 g | — | |
| Tryptophan (EAA) | 0.069 g | — | |
| Threonine (EAA) | 0.233 g | — | |
| Isoleucine (EAA, BCAA) | 0.324 g | — | |
| Leucine (EAA, BCAA) | 0.657 g | — | |
| Lysine (EAA) | 0.567 g | — | |
| Methionine (EAA) | 0.191 g | — | |
| Cystine (conditionally essential) | 0.042 g | — | |
| Phenylalanine (EAA) | 0.291 g | — | |
| Tyrosine (conditionally essential) | 0.303 g | — | |
| Valine (EAA, BCAA) | 0.395 g | — | |
| Arginine (conditionally essential) | 0.235 g | — | |
| Histidine (EAA) | 0.175 g | — | |
| Alanine | 0.184 g | — | |
| Aspartic acid | 0.514 g | — | |
| Glutamic acid | 1.30 g | — | |
| Glycine (conditionally essential) | 0.142 g | — | |
| Proline (conditionally essential) | 0.665 g | — | |
| Serine | 0.374 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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