Cheese vs Beverage
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted is higher in more vitamins & minerals
Calories (kcal)
Cheese 369
Beverage 358
Protein (g)
Cheese 21.5
Beverage 35.8
Carbs (g)
Cheese 2.00
Beverage 41.0
Fat (g)
Cheese 30.6
Beverage 5.10
Fiber (g)
Cheese 0
Beverage 2.00
Quick answers
Which has more protein?
Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted — 35.8g vs 21.5g per 100g.
Which has fewer calories?
Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted — 358 vs 369 kcal per 100g.
Which is more nutrient-dense?
Beverage, instant breakfast powder, chocolate, sugar-free, 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 | 369 kcal | 358 kcal | +3% |
| Macronutrients | |||
| Water | 39.4 g | 7.40 g | +432% |
| Protein | 21.5 g | 35.8 g | -40% |
| Total lipid (fat) | 30.6 g | 5.10 g | +501% |
| Carbohydrate, by difference | 2.00 g | 41.0 g | -95% |
| Fiber, total dietary | 0 g | 2.00 g | -100% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 19.3 g | 2.16 g | +791% |
| Fatty acids, total monounsaturated | 8.47 g | 1.19 g | +613% |
| Cholesterol | 90.0 mg | 44.0 mg | +105% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 138 mg | -100% |
| Thiamin (Vitamin B1) | 0.040 mg | 1.50 mg | -97% |
| Riboflavin (Vitamin B2) | 0.586 mg | 0.350 mg | +67% |
| Niacin (Vitamin B3) | 0.734 mg | 25.6 mg | -97% |
| Pantothenic acid (Vitamin B5) | 1.73 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.124 mg | 2.00 mg | -94% |
| Biotin (Vitamin B7) | 49.0 ug | 500 ug | -90% |
| Folate, total (Vitamin B9) | 0 ug | 500 ug | -100% |
| Choline, total | — | 267 mg | |
| Vitamin B-12 — Cobalamin | 0.640 ug | 3.10 ug | -79% |
| Vitamin A, RAE | 294 ug | 2686 ug | -89% |
| Carotene, beta | — | 5.00 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | — | 16.9 mg | |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 662 mg | 500 mg | +32% |
| Iron, Fe | 0.560 mg | 2.30 mg | -76% |
| Magnesium, Mg | 30.0 mg | 410 mg | -93% |
| Phosphorus, P | 392 mg | 500 mg | -22% |
| Potassium, K | 91.0 mg | 1705 mg | -95% |
| Sodium, Na | 1809 mg | 717 mg | +152% |
| Zinc, Zn | 2.08 mg | 15.4 mg | -86% |
| Copper, Cu | 0.034 mg | 2.60 mg | -99% |
| Manganese, Mn | 0.030 mg | — | |
| Selenium, Se | 14.5 ug | 21.8 ug | -33% |
| Other Nutrients | |||
| Energy | 1544 kj | 1498 kj | +3% |
| Ash | 6.44 g | 10.7 g | -40% |
| Total Sugars | — | 39.0 g | |
| Folic acid (Vitamin B9 — synthetic) | 49.0 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 49.0 ug | 850 ug | -94% |
| Vitamin B-12, added | — | 2.00 ug | |
| Retinol | 290 ug | 2686 ug | -89% |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | 1047 IU | 8962 IU | -88% |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | — | 0 ug | |
| Vitamin E, added | — | 16.9 mg | |
| Vitamin D (D2 + D3 — total) | — | 0 IU | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | — | 0 ug | |
| Vitamin K1 — Phylloquinone | — | 120 ug | |
| SFA 4:0 (Butyric acid) | 0.877 g | 0.036 g | +2336% |
| SFA 6:0 (Caproic acid) | 0.660 g | 0.009 g | +7233% |
| SFA 8:0 (Caprylic acid) | 0.674 g | 0.009 g | +7389% |
| SFA 10:0 (Capric acid) | 2.16 g | 0.019 g | +11284% |
| SFA 12:0 (Lauric acid) | 1.29 g | 0.010 g | +12850% |
| SFA 14:0 (Myristic acid) | 3.25 g | 0.085 g | +3724% |
| SFA 16:0 (Palmitic acid) | 6.57 g | 1.10 g | +497% |
| SFA 18:0 (Stearic acid) | 3.14 g | 0.841 g | +273% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.730 g | 0.031 g | +2255% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 7.46 g | 1.15 g | +550% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | — | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0 g | |
| Fatty acids, total polyunsaturated | 1.32 g | 1.03 g | +29% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.616 g | 0.911 g | -32% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.704 g | 0.114 g | +518% |
| 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) | 0.303 g | — | |
| Threonine (EAA) | 0.965 g | — | |
| Isoleucine (EAA, BCAA) | 1.22 g | — | |
| Leucine (EAA, BCAA) | 2.11 g | — | |
| Lysine (EAA) | 1.85 g | — | |
| Methionine (EAA) | 0.558 g | — | |
| Cystine (conditionally essential) | 0.126 g | — | |
| Phenylalanine (EAA) | 1.02 g | — | |
| Tyrosine (conditionally essential) | 1.01 g | — | |
| Valine (EAA, BCAA) | 1.61 g | — | |
| Arginine (conditionally essential) | 0.713 g | — | |
| Histidine (EAA) | 0.602 g | — | |
| Alanine | 0.969 g | — | |
| Aspartic acid | 1.18 g | — | |
| Glutamic acid | 3.67 g | — | |
| Glycine (conditionally essential) | 0.148 g | — | |
| Proline (conditionally essential) | 2.09 g | — | |
| Serine | 1.77 g | — | |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 52.0 mg | |
| Theobromine | — | 608 mg | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.