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 373
Beverage 353
Protein (g)
Cheese 24.5
Beverage 19.9
Carbs (g)
Cheese 0.680
Beverage 66.2
Fat (g)
Cheese 30.3
Beverage 1.40
Fiber (g)
Cheese 0
Beverage 0.400
Quick answers
Which has more protein?
Cheese, monterey — 24.5g vs 19.9g per 100g.
Which has fewer calories?
Beverage, instant breakfast powder, chocolate, not reconstituted — 353 vs 373 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 | 373 kcal | 353 kcal | +6% |
| Macronutrients | |||
| Water | 41.0 g | 7.40 g | +454% |
| Protein | 24.5 g | 19.9 g | +23% |
| Total lipid (fat) | 30.3 g | 1.40 g | +2063% |
| Carbohydrate, by difference | 0.680 g | 66.2 g | -99% |
| Fiber, total dietary | 0 g | 0.400 g | -100% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 19.1 g | 0.560 g | +3305% |
| Fatty acids, total monounsaturated | 8.75 g | 0.314 g | +2687% |
| Cholesterol | 89.0 mg | 12.0 mg | +642% |
| 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) | 0.390 mg | 0.200 mg | +95% |
| 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 | 198 ug | 625 ug | -68% |
| Carotene, beta | 78.0 ug | 0 ug | |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.260 mg | 9.37 mg | -97% |
| Vitamin D (D2 + D3) | 0.600 ug | 0 ug | |
| Minerals | |||
| Calcium, Ca | 746 mg | 285 mg | +162% |
| Iron, Fe | 0.720 mg | 12.8 mg | -94% |
| Magnesium, Mg | 27.0 mg | 228 mg | -88% |
| Phosphorus, P | 444 mg | 427 mg | +4% |
| Potassium, K | 81.0 mg | 947 mg | -91% |
| Sodium, Na | 600 mg | 385 mg | +56% |
| Zinc, Zn | 3.00 mg | 8.55 mg | -65% |
| Copper, Cu | 0.032 mg | 1.42 mg | -98% |
| Manganese, Mn | 0.011 mg | — | |
| Selenium, Se | 14.5 ug | 12.1 ug | +20% |
| Other Nutrients | |||
| Energy | 1562 kj | 1477 kj | +6% |
| Ash | 3.55 g | 5.10 g | -30% |
| Total Sugars | 0.500 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 | 192 ug | 625 ug | -69% |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 769 IU | 2083 IU | -63% |
| 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) | 22.0 IU | 0 IU | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0.600 ug | 0 ug | |
| Vitamin K1 — Phylloquinone | 2.50 ug | 90.0 ug | -97% |
| SFA 4:0 (Butyric acid) | 0.982 g | 0.010 g | +9720% |
| SFA 6:0 (Caproic acid) | 0.244 g | 0.002 g | +12100% |
| SFA 8:0 (Caprylic acid) | 0.306 g | 0.003 g | +10100% |
| SFA 10:0 (Capric acid) | 0.563 g | 0.005 g | +11160% |
| SFA 12:0 (Lauric acid) | 0.398 g | 0.003 g | +13167% |
| SFA 14:0 (Myristic acid) | 3.61 g | 0.023 g | +15609% |
| SFA 16:0 (Palmitic acid) | 7.76 g | 0.286 g | +2614% |
| SFA 18:0 (Stearic acid) | 3.42 g | 0.216 g | +1485% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.923 g | 0.008 g | +11437% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 7.37 g | 0.302 g | +2340% |
| 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 | 0.899 g | 0.278 g | +223% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.637 g | 0.247 g | +158% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.261 g | 0.031 g | +742% |
| 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) | 0.315 g | — | |
| Threonine (EAA) | 0.871 g | — | |
| Isoleucine (EAA, BCAA) | 1.52 g | — | |
| Leucine (EAA, BCAA) | 2.34 g | — | |
| Lysine (EAA) | 2.04 g | — | |
| Methionine (EAA) | 0.641 g | — | |
| Cystine (conditionally essential) | 0.123 g | — | |
| Phenylalanine (EAA) | 1.29 g | — | |
| Tyrosine (conditionally essential) | 1.18 g | — | |
| Valine (EAA, BCAA) | 1.63 g | — | |
| Arginine (conditionally essential) | 0.925 g | — | |
| Histidine (EAA) | 0.859 g | — | |
| Alanine | 0.691 g | — | |
| Aspartic acid | 1.57 g | — | |
| Glutamic acid | 5.99 g | — | |
| Glycine (conditionally essential) | 0.422 g | — | |
| Proline (conditionally essential) | 2.76 g | — | |
| Serine | 1.43 g | — | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 25.0 mg | -100% |
| Theobromine | 0 mg | 290 mg | -100% |
| Iodine | |||
| Iodine mcg/100gB | 40.0 mcg | — | |
* 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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