Milk shakes 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)
Milk shakes 119
Beverage 358
Protein (g)
Milk shakes 3.05
Beverage 35.8
Carbs (g)
Milk shakes 21.1
Beverage 41.0
Fat (g)
Milk shakes 2.70
Beverage 5.10
Fiber (g)
Milk shakes 0.300
Beverage 2.00
Quick answers
Which has more protein?
Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted — 35.8g vs 3.05g per 100g.
Which has fewer calories?
Milk shakes, thick chocolate — 119 vs 358 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 | Milk shakes | Beverage | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 119 kcal | 358 kcal | -67% |
| Macronutrients | |||
| Water | 72.2 g | 7.40 g | +876% |
| Protein | 3.05 g | 35.8 g | -91% |
| Total lipid (fat) | 2.70 g | 5.10 g | -47% |
| Carbohydrate, by difference | 21.1 g | 41.0 g | -48% |
| Fiber, total dietary | 0.300 g | 2.00 g | -85% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.68 g | 2.16 g | -22% |
| Fatty acids, total monounsaturated | 0.780 g | 1.19 g | -34% |
| Cholesterol | 11.0 mg | 44.0 mg | -75% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 138 mg | -100% |
| Thiamin (Vitamin B1) | 0.047 mg | 1.50 mg | -97% |
| Riboflavin (Vitamin B2) | 0.222 mg | 0.350 mg | -37% |
| Niacin (Vitamin B3) | 0.124 mg | 25.6 mg | -100% |
| Pantothenic acid (Vitamin B5) | 0.363 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.025 mg | 2.00 mg | -99% |
| Biotin (Vitamin B7) | 5.00 ug | 500 ug | -99% |
| Folate, total (Vitamin B9) | 0 ug | 500 ug | -100% |
| Choline, total | 17.0 mg | 267 mg | -94% |
| Vitamin B-12 — Cobalamin | 0.320 ug | 3.10 ug | -90% |
| Vitamin A, RAE | 18.0 ug | 2686 ug | -99% |
| Carotene, beta | 4.00 ug | 5.00 ug | -20% |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.050 mg | 16.9 mg | -100% |
| Vitamin D (D2 + D3) | 1.00 ug | 0 ug | |
| Minerals | |||
| Calcium, Ca | 132 mg | 500 mg | -74% |
| Iron, Fe | 0.310 mg | 2.30 mg | -87% |
| Magnesium, Mg | 16.0 mg | 410 mg | -96% |
| Phosphorus, P | 126 mg | 500 mg | -75% |
| Potassium, K | 224 mg | 1705 mg | -87% |
| Sodium, Na | 111 mg | 717 mg | -85% |
| Zinc, Zn | 0.480 mg | 15.4 mg | -97% |
| Copper, Cu | 0.065 mg | 2.60 mg | -97% |
| Manganese, Mn | 0.039 mg | — | |
| Selenium, Se | 1.90 ug | 21.8 ug | -91% |
| Other Nutrients | |||
| Energy | 496 kj | 1498 kj | -67% |
| Ash | 0.900 g | 10.7 g | -92% |
| Total Sugars | 20.9 g | 39.0 g | -47% |
| Folic acid (Vitamin B9 — synthetic) | 5.00 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 5.00 ug | 850 ug | -99% |
| Vitamin B-12, added | 0 ug | 2.00 ug | -100% |
| Retinol | 18.0 ug | 2686 ug | -99% |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 67.0 IU | 8962 IU | -99% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 0 ug | = |
| Vitamin E, added | 0 mg | 16.9 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 | 0.200 ug | 120 ug | -100% |
| SFA 4:0 (Butyric acid) | 0.088 g | 0.036 g | +144% |
| SFA 6:0 (Caproic acid) | 0.052 g | 0.009 g | +478% |
| SFA 8:0 (Caprylic acid) | 0.030 g | 0.009 g | +233% |
| SFA 10:0 (Capric acid) | 0.068 g | 0.019 g | +258% |
| SFA 12:0 (Lauric acid) | 0.076 g | 0.010 g | +660% |
| SFA 14:0 (Myristic acid) | 0.272 g | 0.085 g | +220% |
| SFA 16:0 (Palmitic acid) | 0.710 g | 1.10 g | -35% |
| SFA 18:0 (Stearic acid) | 0.327 g | 0.841 g | -61% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.060 g | 0.031 g | +94% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.679 g | 1.15 g | -41% |
| 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 | 0.100 g | 1.03 g | -90% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.061 g | 0.911 g | -93% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.039 g | 0.114 g | -66% |
| 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 | = |
| Tryptophan (EAA) | 0.043 g | — | |
| Threonine (EAA) | 0.138 g | — | |
| Isoleucine (EAA, BCAA) | 0.185 g | — | |
| Leucine (EAA, BCAA) | 0.299 g | — | |
| Lysine (EAA) | 0.242 g | — | |
| Methionine (EAA) | 0.076 g | — | |
| Cystine (conditionally essential) | 0.028 g | — | |
| Phenylalanine (EAA) | 0.147 g | — | |
| Tyrosine (conditionally essential) | 0.147 g | — | |
| Valine (EAA, BCAA) | 0.204 g | — | |
| Arginine (conditionally essential) | 0.110 g | — | |
| Histidine (EAA) | 0.083 g | — | |
| Alanine | 0.105 g | — | |
| Aspartic acid | 0.231 g | — | |
| Glutamic acid | 0.639 g | — | |
| Glycine (conditionally essential) | 0.065 g | — | |
| Proline (conditionally essential) | 0.295 g | — | |
| Serine | 0.166 g | — | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 2.00 mg | 52.0 mg | -96% |
| Theobromine | 23.0 mg | 608 mg | -96% |
| Iodine | |||
| Iodine mcg/100gB | 35.3 mcg | — | |
* 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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