Yogurt 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)
Yogurt 95
Beverage 358
Protein (g)
Yogurt 4.40
Beverage 35.8
Carbs (g)
Yogurt 19.0
Beverage 41.0
Fat (g)
Yogurt 0.200
Beverage 5.10
Fiber (g)
Yogurt 0
Beverage 2.00
Quick answers
Which has more protein?
Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted — 35.8g vs 4.40g per 100g.
Which has fewer calories?
Yogurt, fruit variety, nonfat — 95 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 | Yogurt | Beverage | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 95 kcal | 358 kcal | -73% |
| Macronutrients | |||
| Water | 75.4 g | 7.40 g | +919% |
| Protein | 4.40 g | 35.8 g | -88% |
| Total lipid (fat) | 0.200 g | 5.10 g | -96% |
| Carbohydrate, by difference | 19.0 g | 41.0 g | -54% |
| Fiber, total dietary | 0 g | 2.00 g | -100% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.119 g | 2.16 g | -94% |
| Fatty acids, total monounsaturated | 0.050 g | 1.19 g | -96% |
| Cholesterol | 2.00 mg | 44.0 mg | -95% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0.700 mg | 138 mg | -99% |
| Thiamin (Vitamin B1) | 0.040 mg | 1.50 mg | -97% |
| Riboflavin (Vitamin B2) | 0.180 mg | 0.350 mg | -49% |
| Niacin (Vitamin B3) | 0.100 mg | 25.6 mg | -100% |
| Vitamin B-6 — Pyridoxine | 0.040 mg | 2.00 mg | -98% |
| Biotin (Vitamin B7) | 9.00 ug | 500 ug | -98% |
| Folate, total (Vitamin B9) | 0 ug | 500 ug | -100% |
| Choline, total | 16.4 mg | 267 mg | -94% |
| Vitamin B-12 — Cobalamin | 0.470 ug | 3.10 ug | -85% |
| Vitamin A, RAE | 2.00 ug | 2686 ug | -100% |
| Carotene, beta | 4.00 ug | 5.00 ug | -20% |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.060 mg | 16.9 mg | -100% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 152 mg | 500 mg | -70% |
| Iron, Fe | 0.070 mg | 2.30 mg | -97% |
| Magnesium, Mg | 15.0 mg | 410 mg | -96% |
| Phosphorus, P | 119 mg | 500 mg | -76% |
| Potassium, K | 194 mg | 1705 mg | -89% |
| Sodium, Na | 58.0 mg | 717 mg | -92% |
| Zinc, Zn | 0.740 mg | 15.4 mg | -95% |
| Copper, Cu | 0.011 mg | 2.60 mg | -100% |
| Manganese, Mn | 0.035 mg | — | |
| Selenium, Se | 6.00 ug | 21.8 ug | -72% |
| Other Nutrients | |||
| Energy | 399 kj | 1498 kj | -73% |
| Ash | 1.00 g | 10.7 g | -91% |
| Total Sugars | 19.0 g | 39.0 g | -51% |
| Folic acid (Vitamin B9 — synthetic) | 9.00 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 9.00 ug | 850 ug | -99% |
| Betaine | 0.700 mg | — | |
| Vitamin B-12, added | 0 ug | 2.00 ug | -100% |
| Retinol | 2.00 ug | 2686 ug | -100% |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 12.0 IU | 8962 IU | -100% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 8.00 ug | 0 ug | |
| Vitamin E, added | 0 mg | 16.9 mg | -100% |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | — | 0 ug | |
| Vitamin K1 — Phylloquinone | 1.10 ug | 120 ug | -99% |
| SFA 4:0 (Butyric acid) | 0.009 g | 0.036 g | -75% |
| SFA 6:0 (Caproic acid) | 0.001 g | 0.009 g | -89% |
| SFA 8:0 (Caprylic acid) | 0.002 g | 0.009 g | -78% |
| SFA 10:0 (Capric acid) | 0.004 g | 0.019 g | -79% |
| SFA 12:0 (Lauric acid) | 0.003 g | 0.010 g | -70% |
| SFA 14:0 (Myristic acid) | 0.017 g | 0.085 g | -80% |
| SFA 16:0 (Palmitic acid) | 0.055 g | 1.10 g | -95% |
| SFA 18:0 (Stearic acid) | 0.019 g | 0.841 g | -98% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.007 g | 0.031 g | -77% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.041 g | 1.15 g | -96% |
| 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 | 0.016 g | 1.03 g | -98% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.010 g | 0.911 g | -99% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.006 g | 0.114 g | -95% |
| 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) | 0.028 g | — | |
| Threonine (EAA) | 0.202 g | — | |
| Isoleucine (EAA, BCAA) | 0.269 g | — | |
| Leucine (EAA, BCAA) | 0.496 g | — | |
| Lysine (EAA) | 0.439 g | — | |
| Methionine (EAA) | 0.145 g | — | |
| Cystine (conditionally essential) | 0.045 g | — | |
| Phenylalanine (EAA) | 0.270 g | — | |
| Tyrosine (conditionally essential) | 0.247 g | — | |
| Valine (EAA, BCAA) | 0.407 g | — | |
| Arginine (conditionally essential) | 0.151 g | — | |
| Histidine (EAA) | 0.122 g | — | |
| Alanine | 0.212 g | — | |
| Aspartic acid | 0.394 g | — | |
| Glutamic acid | 0.966 g | — | |
| Glycine (conditionally essential) | 0.121 g | — | |
| Proline (conditionally essential) | 0.581 g | — | |
| Serine | 0.305 g | — | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 52.0 mg | -100% |
| Theobromine | 0 mg | 608 mg | -100% |
| Choline | |||
| Choline from glycerophoshocholine | 7.80 mg | — | |
| Choline from phosphatidylcholine | 1.90 mg | — | |
| Choline from phosphocholine | 2.00 mg | — | |
| Choline from sphingomyelin | 1.40 mg | — | |
| Free Choline | 3.30 mg | — | |
| Total Choline | 16.0 mg | — | |
* 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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