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 22.1
Beverage 19.9
Carbs (g)
Cheese 2.40
Beverage 66.2
Fat (g)
Cheese 22.1
Beverage 1.40
Fiber (g)
Cheese —
Beverage 0.400
Quick answers
Which has more protein?
Cheese, oaxaca, solid — 22.1g vs 19.9g 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 | 49.8 g | 7.40 g | +573% |
| Protein | 22.1 g | 19.9 g | +11% |
| Total lipid (fat) | 22.1 g | 1.40 g | +1479% |
| Carbohydrate, by difference | 2.40 g | 66.2 g | -96% |
| Fiber, total dietary | — | 0.400 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 12.7 g | 0.560 g | +2170% |
| Fatty acids, total monounsaturated | 4.74 g | 0.314 g | +1408% |
| Cholesterol | 65.5 mg | 12.0 mg | +446% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | — | 76.9 mg | |
| Thiamin (Vitamin B1) | — | 0.850 mg | |
| Riboflavin (Vitamin B2) | — | 0.200 mg | |
| Niacin (Vitamin B3) | — | 14.2 mg | |
| Vitamin B-6 — Pyridoxine | — | 1.14 mg | |
| 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 | = |
| Minerals | |||
| Calcium, Ca | 532 mg | 285 mg | +87% |
| Iron, Fe | 0 mg | 12.8 mg | -100% |
| Magnesium, Mg | 21.6 mg | 228 mg | -91% |
| Phosphorus, P | 380 mg | 427 mg | -11% |
| Potassium, K | 80.7 mg | 947 mg | -91% |
| Sodium, Na | 734 mg | 385 mg | +91% |
| Zinc, Zn | 3.51 mg | 8.55 mg | -59% |
| Copper, Cu | 0 mg | 1.42 mg | -100% |
| Manganese, Mn | 0.021 mg | — | |
| Selenium, Se | — | 12.1 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 297 kcal | — | |
| Energy (Atwater Specific Factors) | 298 kcal | — | |
| Energy | — | 1477 kj | |
| Nitrogen | 3.47 g | — | |
| Ash | 3.55 g | 5.10 g | -30% |
| Total Sugars | — | 65.8 g | |
| Iodine, I | 45.7 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 | 135 ug | 625 ug | -78% |
| 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 | — | 90.0 ug | |
| SFA 4:0 (Butyric acid) | — | 0.010 g | |
| SFA 6:0 (Caproic acid) | — | 0.002 g | |
| SFA 8:0 (Caprylic acid) | — | 0.003 g | |
| SFA 10:0 (Capric acid) | — | 0.005 g | |
| SFA 12:0 (Lauric acid) | 0.626 g | 0.003 g | +20760% |
| SFA 14:0 (Myristic acid) | 1.95 g | 0.023 g | +8361% |
| SFA 16:0 (Palmitic acid) | 6.25 g | 0.286 g | +2085% |
| SFA 18:0 (Stearic acid) | 2.01 g | 0.216 g | +830% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | — | 0.008 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | — | 0.302 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) | 0.590 g | 0.247 g | +139% |
| 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 | |
| Purines | |||
| Purine, adenine | 3.10 mg | — | |
| Purine, guanine | 3.80 mg | — | |
| Purine, hypoxanthine | 1.00 mg | — | |
| Purine, uric acid | 0.100 mg | — | |
| Purine, xanthine | 0.010 mg | — | |
| Purines, total | 7.91 mg | — | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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