Cheese sauce 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 sauce 197
Beverage 353
Protein (g)
Cheese sauce 10.3
Beverage 19.9
Carbs (g)
Cheese sauce 5.48
Beverage 66.2
Fat (g)
Cheese sauce 14.9
Beverage 1.40
Fiber (g)
Cheese sauce 0.100
Beverage 0.400
Quick answers
Which has more protein?
Beverage, instant breakfast powder, chocolate, not reconstituted — 19.9g vs 10.3g per 100g.
Which has fewer calories?
Cheese sauce, prepared from recipe — 197 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 sauce | Beverage | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 197 kcal | 353 kcal | -44% |
| Macronutrients | |||
| Water | 66.9 g | 7.40 g | +804% |
| Protein | 10.3 g | 19.9 g | -48% |
| Total lipid (fat) | 14.9 g | 1.40 g | +966% |
| Carbohydrate, by difference | 5.48 g | 66.2 g | -92% |
| Fiber, total dietary | 0.100 g | 0.400 g | -75% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 8.03 g | 0.560 g | +1335% |
| Fatty acids, total monounsaturated | 4.74 g | 0.314 g | +1408% |
| Cholesterol | 38.0 mg | 12.0 mg | +217% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0.600 mg | 76.9 mg | -99% |
| Thiamin (Vitamin B1) | 0.044 mg | 0.850 mg | -95% |
| Riboflavin (Vitamin B2) | 0.243 mg | 0.200 mg | +21% |
| Niacin (Vitamin B3) | 0.204 mg | 14.2 mg | -99% |
| Pantothenic acid (Vitamin B5) | 0.233 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.045 mg | 1.14 mg | -96% |
| Biotin (Vitamin B7) | 10.0 ug | 285 ug | -96% |
| Folate, total (Vitamin B9) | 2.00 ug | 285 ug | -99% |
| Choline, total | 5.10 mg | 148 mg | -97% |
| Vitamin B-12 — Cobalamin | 0.350 ug | 1.71 ug | -80% |
| Vitamin A, RAE | 82.0 ug | 625 ug | -87% |
| Carotene, beta | 26.0 ug | 0 ug | |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.090 mg | 9.37 mg | -99% |
| Vitamin D (D2 + D3) | 1.00 ug | 0 ug | |
| Minerals | |||
| Calcium, Ca | 311 mg | 285 mg | +9% |
| Iron, Fe | 0.350 mg | 12.8 mg | -97% |
| Magnesium, Mg | 19.0 mg | 228 mg | -92% |
| Phosphorus, P | 229 mg | 427 mg | -46% |
| Potassium, K | 142 mg | 947 mg | -85% |
| Sodium, Na | 493 mg | 385 mg | +28% |
| Zinc, Zn | 1.26 mg | 8.55 mg | -85% |
| Copper, Cu | 0.019 mg | 1.42 mg | -99% |
| Manganese, Mn | 0.040 mg | — | |
| Selenium, Se | 6.60 ug | 12.1 ug | -45% |
| Other Nutrients | |||
| Energy | 824 kj | 1477 kj | -44% |
| Ash | 2.41 g | 5.10 g | -53% |
| Total Sugars | 0.190 g | 65.8 g | -100% |
| Sucrose | 0.080 g | — | |
| Lactose | 0.070 g | — | |
| Maltose | 0.050 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 8.00 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 11.0 ug | 485 ug | -98% |
| Vitamin B-12, added | 0 ug | 1.00 ug | -100% |
| Retinol | 80.0 ug | 625 ug | -87% |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 310 IU | 2083 IU | -85% |
| 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) | 41.0 IU | 0 IU | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 1.00 ug | 0 ug | |
| Vitamin K1 — Phylloquinone | 0.900 ug | 90.0 ug | -99% |
| SFA 4:0 (Butyric acid) | 0.385 g | 0.010 g | +3750% |
| SFA 6:0 (Caproic acid) | 0.199 g | 0.002 g | +9850% |
| SFA 8:0 (Caprylic acid) | 0.106 g | 0.003 g | +3433% |
| SFA 10:0 (Capric acid) | 0.230 g | 0.005 g | +4500% |
| SFA 12:0 (Lauric acid) | 0.215 g | 0.003 g | +7067% |
| SFA 14:0 (Myristic acid) | 1.23 g | 0.023 g | +5252% |
| SFA 16:0 (Palmitic acid) | 3.95 g | 0.286 g | +1282% |
| SFA 18:0 (Stearic acid) | 1.71 g | 0.216 g | +693% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.358 g | 0.008 g | +4375% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 4.38 g | 0.302 g | +1349% |
| 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 | 1.40 g | 0.278 g | +403% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 1.21 g | 0.247 g | +391% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.184 g | 0.031 g | +494% |
| 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 | = |
| Phytosterols | 11.0 mg | — | |
| Tryptophan (EAA) | 0.123 g | — | |
| Threonine (EAA) | 0.355 g | — | |
| Isoleucine (EAA, BCAA) | 0.578 g | — | |
| Leucine (EAA, BCAA) | 0.902 g | — | |
| Lysine (EAA) | 0.772 g | — | |
| Methionine (EAA) | 0.243 g | — | |
| Cystine (conditionally essential) | 0.056 g | — | |
| Phenylalanine (EAA) | 0.484 g | — | |
| Tyrosine (conditionally essential) | 0.452 g | — | |
| Valine (EAA, BCAA) | 0.627 g | — | |
| Arginine (conditionally essential) | 0.351 g | — | |
| Histidine (EAA) | 0.311 g | — | |
| Alanine | 0.279 g | — | |
| Aspartic acid | 0.628 g | — | |
| Glutamic acid | 2.21 g | — | |
| Glycine (conditionally essential) | 0.170 g | — | |
| Proline (conditionally essential) | 1.02 g | — | |
| Serine | 0.539 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.
Cheese sauce, prepared from recipe nutrition facts Beverage, instant breakfast powder, chocolate, not reconstituted nutrition facts Compare other foods →
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