Whey 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)
Whey 353
Beverage 353
Protein (g)
Whey 12.9
Beverage 19.9
Carbs (g)
Whey 74.5
Beverage 66.2
Fat (g)
Whey 1.07
Beverage 1.40
Fiber (g)
Whey 0
Beverage 0.400
Quick answers
Which has more protein?
Beverage, instant breakfast powder, chocolate, not reconstituted — 19.9g vs 12.9g per 100g.
Which has fewer calories?
Whey, sweet, dried — 353 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 | Whey | Beverage | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 353 kcal | 353 kcal | = |
| Macronutrients | |||
| Water | 3.19 g | 7.40 g | -57% |
| Protein | 12.9 g | 19.9 g | -35% |
| Total lipid (fat) | 1.07 g | 1.40 g | -24% |
| Carbohydrate, by difference | 74.5 g | 66.2 g | +12% |
| Fiber, total dietary | 0 g | 0.400 g | -100% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.684 g | 0.560 g | +22% |
| Fatty acids, total monounsaturated | 0.297 g | 0.314 g | -5% |
| Cholesterol | 6.00 mg | 12.0 mg | -50% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 1.50 mg | 76.9 mg | -98% |
| Thiamin (Vitamin B1) | 0.519 mg | 0.850 mg | -39% |
| Riboflavin (Vitamin B2) | 2.21 mg | 0.200 mg | +1004% |
| Niacin (Vitamin B3) | 1.26 mg | 14.2 mg | -91% |
| Pantothenic acid (Vitamin B5) | 5.62 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.584 mg | 1.14 mg | -49% |
| Biotin (Vitamin B7) | 12.0 ug | 285 ug | -96% |
| Folate, total (Vitamin B9) | 0 ug | 285 ug | -100% |
| Choline, total | 225 mg | 148 mg | +52% |
| Vitamin B-12 — Cobalamin | 2.37 ug | 1.71 ug | +39% |
| Vitamin A, RAE | 8.00 ug | 625 ug | -99% |
| Carotene, beta | 2.00 ug | 0 ug | |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.020 mg | 9.37 mg | -100% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 796 mg | 285 mg | +179% |
| Iron, Fe | 0.880 mg | 12.8 mg | -93% |
| Magnesium, Mg | 176 mg | 228 mg | -23% |
| Phosphorus, P | 932 mg | 427 mg | +118% |
| Potassium, K | 2080 mg | 947 mg | +120% |
| Sodium, Na | 1079 mg | 385 mg | +180% |
| Zinc, Zn | 1.97 mg | 8.55 mg | -77% |
| Copper, Cu | 0.070 mg | 1.42 mg | -95% |
| Manganese, Mn | 0.009 mg | — | |
| Selenium, Se | 27.2 ug | 12.1 ug | +125% |
| Other Nutrients | |||
| Energy | 1476 kj | 1477 kj | = |
| Ash | 8.35 g | 5.10 g | +64% |
| Total Sugars | 74.5 g | 65.8 g | +13% |
| Folic acid (Vitamin B9 — synthetic) | 12.0 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 12.0 ug | 485 ug | -98% |
| Vitamin B-12, added | 0 ug | 1.00 ug | -100% |
| Retinol | 8.00 ug | 625 ug | -99% |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 30.0 IU | 2083 IU | -99% |
| 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) | 0 IU | 0 IU | = |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | — | 0 ug | |
| Vitamin K1 — Phylloquinone | 0.100 ug | 90.0 ug | -100% |
| SFA 4:0 (Butyric acid) | 0.059 g | 0.010 g | +490% |
| SFA 6:0 (Caproic acid) | 0.009 g | 0.002 g | +350% |
| SFA 8:0 (Caprylic acid) | 0.010 g | 0.003 g | +233% |
| SFA 10:0 (Capric acid) | 0.018 g | 0.005 g | +260% |
| SFA 12:0 (Lauric acid) | 0.012 g | 0.003 g | +300% |
| SFA 14:0 (Myristic acid) | 0.104 g | 0.023 g | +352% |
| SFA 16:0 (Palmitic acid) | 0.326 g | 0.286 g | +14% |
| SFA 18:0 (Stearic acid) | 0.097 g | 0.216 g | -55% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.033 g | 0.008 g | +312% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.251 g | 0.302 g | -17% |
| 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 | 0.034 g | 0.278 g | -88% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.025 g | 0.247 g | -90% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.009 g | 0.031 g | -71% |
| 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) | 0.205 g | — | |
| Threonine (EAA) | 0.817 g | — | |
| Isoleucine (EAA, BCAA) | 0.719 g | — | |
| Leucine (EAA, BCAA) | 1.19 g | — | |
| Lysine (EAA) | 1.03 g | — | |
| Methionine (EAA) | 0.241 g | — | |
| Cystine (conditionally essential) | 0.253 g | — | |
| Phenylalanine (EAA) | 0.407 g | — | |
| Tyrosine (conditionally essential) | 0.363 g | — | |
| Valine (EAA, BCAA) | 0.697 g | — | |
| Arginine (conditionally essential) | 0.375 g | — | |
| Histidine (EAA) | 0.237 g | — | |
| Alanine | 0.598 g | — | |
| Aspartic acid | 1.27 g | — | |
| Glutamic acid | 2.25 g | — | |
| Glycine (conditionally essential) | 0.280 g | — | |
| Proline (conditionally essential) | 0.786 g | — | |
| Serine | 0.622 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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