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 374
Beverage 353
Protein (g)
Cheese 28.4
Beverage 19.9
Carbs (g)
Cheese 3.40
Beverage 66.2
Fat (g)
Cheese 27.4
Beverage 1.40
Fiber (g)
Cheese 0
Beverage 0.400
Quick answers
Which has more protein?
Cheese, swiss, low sodium — 28.4g vs 19.9g per 100g.
Which has fewer calories?
Beverage, instant breakfast powder, chocolate, not reconstituted — 353 vs 374 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 | 374 kcal | 353 kcal | +6% |
| Macronutrients | |||
| Water | 37.8 g | 7.40 g | +411% |
| Protein | 28.4 g | 19.9 g | +43% |
| Total lipid (fat) | 27.4 g | 1.40 g | +1857% |
| Carbohydrate, by difference | 3.40 g | 66.2 g | -95% |
| Fiber, total dietary | 0 g | 0.400 g | -100% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 17.7 g | 0.560 g | +3069% |
| Fatty acids, total monounsaturated | 7.26 g | 0.314 g | +2211% |
| Cholesterol | 92.0 mg | 12.0 mg | +667% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 76.9 mg | -100% |
| Thiamin (Vitamin B1) | 0.020 mg | 0.850 mg | -98% |
| Riboflavin (Vitamin B2) | 0.370 mg | 0.200 mg | +85% |
| Niacin (Vitamin B3) | 0.090 mg | 14.2 mg | -99% |
| Vitamin B-6 — Pyridoxine | 0.080 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 | 15.4 mg | 148 mg | -90% |
| Vitamin B-12 — Cobalamin | 1.68 ug | 1.71 ug | -2% |
| Vitamin A, RAE | 216 ug | 625 ug | -65% |
| Carotene, beta | 69.0 ug | 0 ug | |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.370 mg | 9.37 mg | -96% |
| Vitamin D (D2 + D3) | 0.500 ug | 0 ug | |
| Minerals | |||
| Calcium, Ca | 961 mg | 285 mg | +237% |
| Iron, Fe | 0.170 mg | 12.8 mg | -99% |
| Magnesium, Mg | 36.0 mg | 228 mg | -84% |
| Phosphorus, P | 605 mg | 427 mg | +42% |
| Potassium, K | 111 mg | 947 mg | -88% |
| Sodium, Na | 14.0 mg | 385 mg | -96% |
| Zinc, Zn | 3.90 mg | 8.55 mg | -54% |
| Copper, Cu | 0.032 mg | 1.42 mg | -98% |
| Selenium, Se | 12.5 ug | 12.1 ug | +3% |
| Other Nutrients | |||
| Energy | 1564 kj | 1477 kj | +6% |
| Ash | 3.01 g | 5.10 g | -41% |
| Total Sugars | 1.31 g | 65.8 g | -98% |
| Folic acid (Vitamin B9 — synthetic) | 6.00 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 6.00 ug | 485 ug | -99% |
| Vitamin B-12, added | 0 ug | 1.00 ug | -100% |
| Retinol | 211 ug | 625 ug | -66% |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 818 IU | 2083 IU | -61% |
| 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) | 20.0 IU | 0 IU | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0.500 ug | 0 ug | |
| Vitamin K1 — Phylloquinone | 2.40 ug | 90.0 ug | -97% |
| SFA 4:0 (Butyric acid) | 1.10 g | 0.010 g | +10880% |
| SFA 6:0 (Caproic acid) | 0.489 g | 0.002 g | +24350% |
| SFA 8:0 (Caprylic acid) | 0.289 g | 0.003 g | +9533% |
| SFA 10:0 (Capric acid) | 0.619 g | 0.005 g | +12280% |
| SFA 12:0 (Lauric acid) | 0.519 g | 0.003 g | +17200% |
| SFA 14:0 (Myristic acid) | 3.05 g | 0.023 g | +13178% |
| SFA 16:0 (Palmitic acid) | 7.77 g | 0.286 g | +2618% |
| SFA 18:0 (Stearic acid) | 3.24 g | 0.216 g | +1402% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.878 g | 0.008 g | +10875% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 6.01 g | 0.302 g | +1889% |
| 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 | 0.968 g | 0.278 g | +248% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.619 g | 0.247 g | +151% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.349 g | 0.031 g | +1026% |
| 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 | = |
| 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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