Cheese vs Beverage
Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy
Beverage, instant breakfast powder, chocolate, not reconstituted is higher in more vitamins & minerals
Calories (kcal)
Cheese —
Beverage 353
Protein (g)
Cheese 19.7
Beverage 19.9
Carbs (g)
Cheese 5.58
Beverage 66.2
Fat (g)
Cheese 19.1
Beverage 1.40
Fiber (g)
Cheese —
Beverage 0.400
Quick answers
Which has more protein?
Beverage, instant breakfast powder, chocolate, not reconstituted — 19.9g vs 19.7g 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 | — | 353 kcal | |
| Macronutrients | |||
| Water | 51.9 g | 7.40 g | +601% |
| Protein | 19.7 g | 19.9 g | -1% |
| Total lipid (fat) | 19.1 g | 1.40 g | +1263% |
| Carbohydrate, by difference | 5.58 g | 66.2 g | -92% |
| Fiber, total dietary | — | 0.400 g | |
| Sugars, Total | 1.63 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 11.2 g | 0.560 g | +1895% |
| Fatty acids, total monounsaturated | 4.18 g | 0.314 g | +1232% |
| Cholesterol | 57.5 mg | 12.0 mg | +379% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | — | 76.9 mg | |
| Thiamin (Vitamin B1) | 0.056 mg | 0.850 mg | -93% |
| Riboflavin (Vitamin B2) | 0.444 mg | 0.200 mg | +122% |
| Niacin (Vitamin B3) | 0.264 mg | 14.2 mg | -98% |
| Vitamin B-6 — Pyridoxine | 0.038 mg | 1.14 mg | -97% |
| Biotin (Vitamin B7) | — | 285 ug | |
| Folate, total (Vitamin B9) | — | 285 ug | |
| Choline, total | — | 148 mg | |
| Vitamin B-12 — Cobalamin | — | 1.71 ug | |
| Vitamin A, RAE | — | 625 ug | |
| Carotene, beta | — | 0 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | — | 9.37 mg | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Vitamin K2 — Menaquinone-4 (MK-4) | 4.80 ug | — | |
| Minerals | |||
| Calcium, Ca | 371 mg | 285 mg | +30% |
| Iron, Fe | 0.068 mg | 12.8 mg | -99% |
| Magnesium, Mg | 17.7 mg | 228 mg | -92% |
| Phosphorus, P | 328 mg | 427 mg | -23% |
| Potassium, K | 105 mg | 947 mg | -89% |
| Sodium, Na | 1034 mg | 385 mg | +169% |
| Zinc, Zn | 2.35 mg | 8.55 mg | -72% |
| Copper, Cu | 0.032 mg | 1.42 mg | -98% |
| Manganese, Mn | 0.020 mg | — | |
| Selenium, Se | — | 12.1 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 273 kcal | — | |
| Energy (Atwater Specific Factors) | 273 kcal | — | |
| Energy | — | 1477 kj | |
| Nitrogen | 3.09 g | — | |
| Ash | 3.74 g | 5.10 g | -27% |
| Total Sugars | — | 65.8 g | |
| Sucrose | 0 g | — | |
| Glucose | 0.586 g | — | |
| Fructose | 0 g | — | |
| Lactose | 0.610 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0.429 g | — | |
| Iodine, I | 48.4 ug | — | |
| Biotin | 0.464 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | — | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 485 ug | |
| Vitamin B-12, added | — | 1.00 ug | |
| Retinol | 147 ug | 625 ug | -76% |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | — | 2083 IU | |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | — | 0 ug | |
| Vitamin E, added | — | 9.37 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 | 1.20 ug | 90.0 ug | -99% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| SFA 4:0 (Butyric acid) | 0.404 g | 0.010 g | +3939% |
| SFA 6:0 (Caproic acid) | 0.334 g | 0.002 g | +16580% |
| SFA 8:0 (Caprylic acid) | — | 0.003 g | |
| SFA 10:0 (Capric acid) | 0.481 g | 0.005 g | +9520% |
| SFA 12:0 (Lauric acid) | 0.545 g | 0.003 g | +18063% |
| SFA 14:0 (Myristic acid) | 1.80 g | 0.023 g | +7713% |
| SFA 16:0 (Palmitic acid) | 5.31 g | 0.286 g | +1758% |
| SFA 18:0 (Stearic acid) | 1.74 g | 0.216 g | +706% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | — | 0.008 g | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.285 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | — | 0.302 g | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 3.66 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | — | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0 g | |
| Fatty acids, total polyunsaturated | — | 0.278 g | |
| PUFA 18:2 (Omega-6, Linoleic acid) | — | 0.247 g | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.424 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | — | 0.031 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | — | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | — | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | — | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | — | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | — | 0 g | |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 25.0 mg | |
| Theobromine | — | 290 mg | |
| Iodine | |||
| Iodine mcg/100gB | 48.4 mcg | — | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.