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 299
Beverage 353
Protein (g)
Cheese 22.2
Beverage 19.9
Carbs (g)
Cheese 2.40
Beverage 66.2
Fat (g)
Cheese 22.1
Beverage 1.40
Fiber (g)
Cheese 0
Beverage 0.400
Quick answers
Which has more protein?
Cheese, mozzarella, whole milk — 22.2g vs 19.9g per 100g.
Which has fewer calories?
Cheese, mozzarella, whole milk — 299 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 | 299 kcal | 353 kcal | -15% |
| Macronutrients | |||
| Water | 50.0 g | 7.40 g | +576% |
| Protein | 22.2 g | 19.9 g | +11% |
| Total lipid (fat) | 22.1 g | 1.40 g | +1481% |
| Carbohydrate, by difference | 2.40 g | 66.2 g | -96% |
| Fiber, total dietary | 0 g | 0.400 g | -100% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 13.9 g | 0.560 g | +2382% |
| Fatty acids, total monounsaturated | 6.57 g | 0.314 g | +1993% |
| Cholesterol | 79.0 mg | 12.0 mg | +558% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 76.9 mg | -100% |
| Thiamin (Vitamin B1) | 0.030 mg | 0.850 mg | -96% |
| Riboflavin (Vitamin B2) | 0.283 mg | 0.200 mg | +41% |
| Niacin (Vitamin B3) | 0.104 mg | 14.2 mg | -99% |
| Pantothenic acid (Vitamin B5) | 0.141 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.037 mg | 1.14 mg | -97% |
| Biotin (Vitamin B7) | 7.00 ug | 285 ug | -98% |
| Folate, total (Vitamin B9) | 0 ug | 285 ug | -100% |
| Choline, total | 15.4 mg | 148 mg | -90% |
| Vitamin B-12 — Cobalamin | 2.28 ug | 1.71 ug | +33% |
| Vitamin A, RAE | 179 ug | 625 ug | -71% |
| Carotene, beta | 57.0 ug | 0 ug | |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.190 mg | 9.37 mg | -98% |
| Vitamin D (D2 + D3) | 0.400 ug | 0 ug | |
| Minerals | |||
| Calcium, Ca | 505 mg | 285 mg | +77% |
| Iron, Fe | 0.440 mg | 12.8 mg | -97% |
| Magnesium, Mg | 20.0 mg | 228 mg | -91% |
| Phosphorus, P | 354 mg | 427 mg | -17% |
| Potassium, K | 76.0 mg | 947 mg | -92% |
| Sodium, Na | 486 mg | 385 mg | +26% |
| Zinc, Zn | 2.92 mg | 8.55 mg | -66% |
| Copper, Cu | 0.011 mg | 1.42 mg | -99% |
| Manganese, Mn | 0.030 mg | — | |
| Selenium, Se | 17.0 ug | 12.1 ug | +40% |
| Other Nutrients | |||
| Energy | 1249 kj | 1477 kj | -15% |
| Ash | 3.28 g | 5.10 g | -36% |
| Total Sugars | 0 g | 65.8 g | -100% |
| Sucrose | 0 g | — | |
| Glucose | 0 g | — | |
| Fructose | 0 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 7.00 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 7.00 ug | 485 ug | -99% |
| Vitamin B-12, added | 0 ug | 1.00 ug | -100% |
| Retinol | 174 ug | 625 ug | -72% |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 676 IU | 2083 IU | -68% |
| 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) | 16.0 IU | 0 IU | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0.400 ug | 0 ug | |
| Vitamin K1 — Phylloquinone | 2.30 ug | 90.0 ug | -97% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| SFA 4:0 (Butyric acid) | 0.805 g | 0.010 g | +7950% |
| SFA 6:0 (Caproic acid) | 0.446 g | 0.002 g | +22200% |
| SFA 8:0 (Caprylic acid) | 0.257 g | 0.003 g | +8467% |
| SFA 10:0 (Capric acid) | 0.582 g | 0.005 g | +11540% |
| SFA 12:0 (Lauric acid) | 0.690 g | 0.003 g | +22900% |
| SFA 14:0 (Myristic acid) | 2.19 g | 0.023 g | +9417% |
| SFA 16:0 (Palmitic acid) | 5.33 g | 0.286 g | +1764% |
| SFA 18:0 (Stearic acid) | 2.44 g | 0.216 g | +1031% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.597 g | 0.008 g | +7362% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 5.65 g | 0.302 g | +1771% |
| 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 | 0.765 g | 0.278 g | +175% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.393 g | 0.247 g | +59% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.372 g | 0.031 g | +1100% |
| 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) | 0.515 g | — | |
| Threonine (EAA) | 0.983 g | — | |
| Isoleucine (EAA, BCAA) | 1.13 g | — | |
| Leucine (EAA, BCAA) | 1.83 g | — | |
| Lysine (EAA) | 0.965 g | — | |
| Methionine (EAA) | 0.515 g | — | |
| Cystine (conditionally essential) | 0.115 g | — | |
| Phenylalanine (EAA) | 1.01 g | — | |
| Tyrosine (conditionally essential) | 1.04 g | — | |
| Valine (EAA, BCAA) | 1.32 g | — | |
| Arginine (conditionally essential) | 0.515 g | — | |
| Histidine (EAA) | 0.515 g | — | |
| Alanine | 0.707 g | — | |
| Aspartic acid | 1.63 g | — | |
| Glutamic acid | 4.46 g | — | |
| Glycine (conditionally essential) | 0.515 g | — | |
| Proline (conditionally essential) | 2.35 g | — | |
| Serine | 0.735 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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