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 466
Beverage 353
Protein (g)
Cheese 9.65
Beverage 19.9
Carbs (g)
Cheese 42.7
Beverage 66.2
Fat (g)
Cheese 29.5
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 9.65g per 100g.
Which has fewer calories?
Beverage, instant breakfast powder, chocolate, not reconstituted — 353 vs 466 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 | 466 kcal | 353 kcal | +32% |
| Macronutrients | |||
| Water | 13.4 g | 7.40 g | +82% |
| Protein | 9.65 g | 19.9 g | -52% |
| Total lipid (fat) | 29.5 g | 1.40 g | +2008% |
| Carbohydrate, by difference | 42.7 g | 66.2 g | -36% |
| Fiber, total dietary | 0 g | 0.400 g | -100% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 19.2 g | 0.560 g | +3321% |
| Fatty acids, total monounsaturated | 7.88 g | 0.314 g | +2409% |
| Cholesterol | 94.0 mg | 12.0 mg | +683% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 76.9 mg | -100% |
| Thiamin (Vitamin B1) | 0.315 mg | 0.850 mg | -63% |
| Riboflavin (Vitamin B2) | 1.38 mg | 0.200 mg | +591% |
| Niacin (Vitamin B3) | 0.813 mg | 14.2 mg | -94% |
| Pantothenic acid (Vitamin B5) | 3.35 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.271 mg | 1.14 mg | -76% |
| Biotin (Vitamin B7) | 5.00 ug | 285 ug | -98% |
| Folate, total (Vitamin B9) | 0 ug | 285 ug | -100% |
| Choline, total | — | 148 mg | |
| Vitamin B-12 — Cobalamin | 2.42 ug | 1.71 ug | +42% |
| Vitamin A, RAE | 334 ug | 625 ug | -47% |
| Carotene, beta | — | 0 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | — | 9.37 mg | |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 400 mg | 285 mg | +40% |
| Iron, Fe | 0.520 mg | 12.8 mg | -96% |
| Magnesium, Mg | 70.0 mg | 228 mg | -69% |
| Phosphorus, P | 444 mg | 427 mg | +4% |
| Potassium, K | 1409 mg | 947 mg | +49% |
| Sodium, Na | 600 mg | 385 mg | +56% |
| Zinc, Zn | 1.14 mg | 8.55 mg | -87% |
| Copper, Cu | 0.080 mg | 1.42 mg | -94% |
| Manganese, Mn | 0.040 mg | — | |
| Selenium, Se | 14.5 ug | 12.1 ug | +20% |
| Other Nutrients | |||
| Energy | 1948 kj | 1477 kj | +32% |
| Ash | 4.75 g | 5.10 g | -7% |
| Total Sugars | — | 65.8 g | |
| Folic acid (Vitamin B9 — synthetic) | 5.00 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 5.00 ug | 485 ug | -99% |
| Vitamin B-12, added | — | 1.00 ug | |
| Retinol | 334 ug | 625 ug | -47% |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | 1113 IU | 2083 IU | -47% |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | — | 0 ug | |
| Vitamin E, added | — | 9.37 mg | |
| Vitamin D (D2 + D3 — total) | — | 0 IU | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | — | 0 ug | |
| Vitamin K1 — Phylloquinone | — | 90.0 ug | |
| SFA 4:0 (Butyric acid) | 0.957 g | 0.010 g | +9470% |
| SFA 6:0 (Caproic acid) | 0.566 g | 0.002 g | +28200% |
| SFA 8:0 (Caprylic acid) | 0.330 g | 0.003 g | +10900% |
| SFA 10:0 (Capric acid) | 0.576 g | 0.005 g | +11420% |
| SFA 12:0 (Lauric acid) | 0.831 g | 0.003 g | +27600% |
| SFA 14:0 (Myristic acid) | 3.27 g | 0.023 g | +14117% |
| SFA 16:0 (Palmitic acid) | 8.66 g | 0.286 g | +2929% |
| SFA 18:0 (Stearic acid) | 3.48 g | 0.216 g | +1510% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.534 g | 0.008 g | +6575% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 6.95 g | 0.302 g | +2203% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | — | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0 g | |
| Fatty acids, total polyunsaturated | 0.938 g | 0.278 g | +237% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.508 g | 0.247 g | +106% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.429 g | 0.031 g | +1284% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | — | 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 | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | — | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | — | 0 g | |
| Tryptophan (EAA) | 0.135 g | — | |
| Threonine (EAA) | 0.393 g | — | |
| Isoleucine (EAA, BCAA) | 0.519 g | — | |
| Leucine (EAA, BCAA) | 0.992 g | — | |
| Lysine (EAA) | 0.814 g | — | |
| Methionine (EAA) | 0.318 g | — | |
| Cystine (conditionally essential) | 0.057 g | — | |
| Phenylalanine (EAA) | 0.540 g | — | |
| Tyrosine (conditionally essential) | 0.541 g | — | |
| Valine (EAA, BCAA) | 0.765 g | — | |
| Arginine (conditionally essential) | 0.330 g | — | |
| Histidine (EAA) | 0.293 g | — | |
| Alanine | 0.325 g | — | |
| Aspartic acid | 0.709 g | — | |
| Glutamic acid | 1.99 g | — | |
| Glycine (conditionally essential) | 0.189 g | — | |
| Proline (conditionally essential) | 1.18 g | — | |
| Serine | 0.470 g | — | |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 25.0 mg | |
| Theobromine | — | 290 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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