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 420
Beverage 353
Protein (g)
Cheese 28.4
Beverage 19.9
Carbs (g)
Cheese 13.9
Beverage 66.2
Fat (g)
Cheese 27.8
Beverage 1.40
Fiber (g)
Cheese 0
Beverage 0.400
Quick answers
Which has more protein?
Cheese, parmesan, grated — 28.4g vs 19.9g per 100g.
Which has fewer calories?
Beverage, instant breakfast powder, chocolate, not reconstituted — 353 vs 420 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 | 420 kcal | 353 kcal | +19% |
| Macronutrients | |||
| Water | 22.6 g | 7.40 g | +206% |
| Protein | 28.4 g | 19.9 g | +43% |
| Total lipid (fat) | 27.8 g | 1.40 g | +1889% |
| Carbohydrate, by difference | 13.9 g | 66.2 g | -79% |
| Fiber, total dietary | 0 g | 0.400 g | -100% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 15.4 g | 0.560 g | +2645% |
| Fatty acids, total monounsaturated | 7.13 g | 0.314 g | +2171% |
| Fatty acids, total trans | 0.876 g | — | |
| Cholesterol | 86.0 mg | 12.0 mg | +617% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 76.9 mg | -100% |
| Thiamin (Vitamin B1) | 0.026 mg | 0.850 mg | -97% |
| Riboflavin (Vitamin B2) | 0.358 mg | 0.200 mg | +79% |
| Niacin (Vitamin B3) | 0.080 mg | 14.2 mg | -99% |
| Pantothenic acid (Vitamin B5) | 0.450 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.081 mg | 1.14 mg | -93% |
| Biotin (Vitamin B7) | 6.00 ug | 285 ug | -98% |
| Folate, total (Vitamin B9) | 0 ug | 285 ug | -100% |
| Choline, total | 14.1 mg | 148 mg | -90% |
| Vitamin B-12 — Cobalamin | 1.40 ug | 1.71 ug | -18% |
| Vitamin A, RAE | 262 ug | 625 ug | -58% |
| Carotene, beta | 73.0 ug | 0 ug | |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.530 mg | 9.37 mg | -94% |
| Vitamin D (D2 + D3) | 0.500 ug | 0 ug | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 7.10 ug | — | |
| Minerals | |||
| Calcium, Ca | 853 mg | 285 mg | +199% |
| Iron, Fe | 0.490 mg | 12.8 mg | -96% |
| Magnesium, Mg | 34.0 mg | 228 mg | -85% |
| Phosphorus, P | 627 mg | 427 mg | +47% |
| Potassium, K | 180 mg | 947 mg | -81% |
| Sodium, Na | 1804 mg | 385 mg | +369% |
| Zinc, Zn | 4.20 mg | 8.55 mg | -51% |
| Copper, Cu | 0.040 mg | 1.42 mg | -97% |
| Manganese, Mn | 0.071 mg | — | |
| Selenium, Se | 34.4 ug | 12.1 ug | +184% |
| Other Nutrients | |||
| Energy | 1757 kj | 1477 kj | +19% |
| Ash | 7.18 g | 5.10 g | +41% |
| Total Sugars | 0.070 g | 65.8 g | -100% |
| Sucrose | 0 g | — | |
| Glucose | 0 g | — | |
| Fructose | 0 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0.070 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 6.00 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 6.00 ug | 485 ug | -99% |
| Betaine | 0.200 mg | — | |
| Vitamin B-12, added | 0 ug | 1.00 ug | -100% |
| Retinol | 255 ug | 625 ug | -59% |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 974 IU | 2083 IU | -53% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 0 ug | = |
| Vitamin E, added | 0 mg | 9.37 mg | -100% |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.010 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 21.0 IU | 0 IU | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0.500 ug | 0 ug | |
| Vitamin K1 — Phylloquinone | 1.70 ug | 90.0 ug | -98% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| SFA 4:0 (Butyric acid) | 0.493 g | 0.010 g | +4830% |
| SFA 6:0 (Caproic acid) | 0.422 g | 0.002 g | +21000% |
| SFA 8:0 (Caprylic acid) | 0.265 g | 0.003 g | +8733% |
| SFA 10:0 (Capric acid) | 0.632 g | 0.005 g | +12540% |
| SFA 12:0 (Lauric acid) | 0.726 g | 0.003 g | +24100% |
| SFA 14:0 (Myristic acid) | 2.33 g | 0.023 g | +10043% |
| SFA 15:0 (Pentadecanoic acid) | 0.240 g | — | |
| SFA 16:0 (Palmitic acid) | 7.48 g | 0.286 g | +2516% |
| SFA 17:0 (Margaric acid) | 0.148 g | — | |
| SFA 18:0 (Stearic acid) | 2.57 g | 0.216 g | +1087% |
| SFA 20:0 (Arachidic acid) | 0.046 g | — | |
| SFA 22:0 (Behenic acid) | 0.012 g | — | |
| SFA 24:0 (Lignoceric acid) | 0.009 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0.229 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.365 g | 0.008 g | +4462% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.287 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.045 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 6.44 g | 0.302 g | +2033% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 5.82 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.049 g | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.001 g | 0 g | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0.001 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | — | |
| Fatty acids, total polyunsaturated | 1.39 g | 0.278 g | +399% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 1.17 g | 0.247 g | +376% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.870 g | — | |
| PUFA 18:2 CLAs | 0.136 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.106 g | 0.031 g | +242% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.102 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.002 g | — | |
| PUFA 18:3i | 0.003 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.006 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.027 g | — | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0.002 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.026 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.040 g | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.007 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.015 g | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Fatty acids, total trans-monoenoic | 0.704 g | — | |
| TFA 16:1 t | 0.078 g | — | |
| TFA 18:1 t | 0.626 g | — | |
| TFA 22:1 t | 0 g | — | |
| TFA 18:2 t not further defined | 0.169 g | — | |
| Fatty acids, total trans-polyenoic | 0.172 g | — | |
| Tryptophan (EAA) | 0.383 g | — | |
| Threonine (EAA) | 1.08 g | — | |
| Isoleucine (EAA, BCAA) | 1.46 g | — | |
| Leucine (EAA, BCAA) | 2.75 g | — | |
| Lysine (EAA) | 2.20 g | — | |
| Methionine (EAA) | 0.751 g | — | |
| Cystine (conditionally essential) | 0.090 g | — | |
| Phenylalanine (EAA) | 1.54 g | — | |
| Tyrosine (conditionally essential) | 1.72 g | — | |
| Valine (EAA, BCAA) | 1.87 g | — | |
| Arginine (conditionally essential) | 1.16 g | — | |
| Histidine (EAA) | 0.806 g | — | |
| Alanine | 0.859 g | — | |
| Aspartic acid | 1.98 g | — | |
| Glutamic acid | 6.43 g | — | |
| Glycine (conditionally essential) | 0.560 g | — | |
| Proline (conditionally essential) | 3.41 g | — | |
| Serine | 1.69 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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