Yogurt 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)
Yogurt 106
Beverage 353
Protein (g)
Yogurt 7.33
Beverage 19.9
Carbs (g)
Yogurt 12.3
Beverage 66.2
Fat (g)
Yogurt 3.00
Beverage 1.40
Fiber (g)
Yogurt 0
Beverage 0.400
Quick answers
Which has more protein?
Beverage, instant breakfast powder, chocolate, not reconstituted — 19.9g vs 7.33g per 100g.
Which has fewer calories?
Yogurt, Greek, fruit, whole milk — 106 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 | Yogurt | Beverage | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 106 kcal | 353 kcal | -70% |
| Macronutrients | |||
| Water | 76.8 g | 7.40 g | +938% |
| Protein | 7.33 g | 19.9 g | -63% |
| Total lipid (fat) | 3.00 g | 1.40 g | +114% |
| Carbohydrate, by difference | 12.3 g | 66.2 g | -81% |
| Fiber, total dietary | 0 g | 0.400 g | -100% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.60 g | 0.560 g | +186% |
| Fatty acids, total monounsaturated | 1.26 g | 0.314 g | +303% |
| Fatty acids, total trans | 0 g | — | |
| Cholesterol | 10.0 mg | 12.0 mg | -17% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 76.9 mg | -100% |
| Thiamin (Vitamin B1) | 0.046 mg | 0.850 mg | -95% |
| Riboflavin (Vitamin B2) | 0.235 mg | 0.200 mg | +17% |
| Niacin (Vitamin B3) | 0.205 mg | 14.2 mg | -99% |
| Pantothenic acid (Vitamin B5) | 0.394 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.049 mg | 1.14 mg | -96% |
| Biotin (Vitamin B7) | 5.00 ug | 285 ug | -98% |
| Folate, total (Vitamin B9) | 0 ug | 285 ug | -100% |
| Choline, total | 14.3 mg | 148 mg | -90% |
| Vitamin B-12 — Cobalamin | 0.500 ug | 1.71 ug | -71% |
| Vitamin A, RAE | 46.0 ug | 625 ug | -93% |
| Carotene, beta | 7.00 ug | 0 ug | |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.070 mg | 9.37 mg | -99% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 100 mg | 285 mg | -65% |
| Iron, Fe | 0 mg | 12.8 mg | -100% |
| Magnesium, Mg | 10.0 mg | 228 mg | -96% |
| Phosphorus, P | 109 mg | 427 mg | -74% |
| Potassium, K | 113 mg | 947 mg | -88% |
| Sodium, Na | 37.0 mg | 385 mg | -90% |
| Zinc, Zn | 0.410 mg | 8.55 mg | -95% |
| Copper, Cu | 0.019 mg | 1.42 mg | -99% |
| Manganese, Mn | 0.036 mg | — | |
| Selenium, Se | 9.60 ug | 12.1 ug | -21% |
| Other Nutrients | |||
| Energy | 441 kj | 1477 kj | -70% |
| Ash | 0.560 g | 5.10 g | -89% |
| Total Sugars | 12.0 g | 65.8 g | -82% |
| Folic acid (Vitamin B9 — synthetic) | 5.00 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 5.00 ug | 485 ug | -99% |
| Vitamin B-12, added | 0 ug | 1.00 ug | -100% |
| Retinol | 45.0 ug | 625 ug | -93% |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 162 IU | 2083 IU | -92% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 7.00 ug | 0 ug | |
| Vitamin E, added | 0 mg | 9.37 mg | -100% |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin D2 — Ergocalciferol (plant source) | 0 ug | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0 ug | 0 ug | = |
| Vitamin K1 — Phylloquinone | 0.300 ug | 90.0 ug | -100% |
| SFA 4:0 (Butyric acid) | 0.060 g | 0.010 g | +500% |
| SFA 6:0 (Caproic acid) | 0.046 g | 0.002 g | +2200% |
| SFA 8:0 (Caprylic acid) | 0.031 g | 0.003 g | +933% |
| SFA 10:0 (Capric acid) | 0.084 g | 0.005 g | +1580% |
| SFA 12:0 (Lauric acid) | 0.081 g | 0.003 g | +2600% |
| SFA 14:0 (Myristic acid) | 0.254 g | 0.023 g | +1004% |
| SFA 15:0 (Pentadecanoic acid) | 0.027 g | — | |
| SFA 16:0 (Palmitic acid) | 0.746 g | 0.286 g | +161% |
| SFA 17:0 (Margaric acid) | 0.017 g | — | |
| SFA 18:0 (Stearic acid) | 0.250 g | 0.216 g | +16% |
| SFA 20:0 (Arachidic acid) | 0.003 g | — | |
| SFA 22:0 (Behenic acid) | 0 g | — | |
| SFA 24:0 (Lignoceric acid) | 0 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0.025 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.042 g | 0.008 g | +425% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.034 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.005 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.573 g | 0.302 g | +90% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 0.522 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.005 g | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | — | |
| Fatty acids, total polyunsaturated | 0.219 g | 0.278 g | -21% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.092 g | 0.247 g | -63% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.067 g | — | |
| PUFA 18:2 CLAs | 0.011 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.011 g | 0.031 g | -65% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.011 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0 g | — | |
| PUFA 18:3i | 0 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.003 g | — | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.003 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.004 g | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.002 g | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Fatty acids, total trans-monoenoic | 0.059 g | — | |
| TFA 16:1 t | 0.008 g | — | |
| TFA 18:1 t | 0.052 g | — | |
| TFA 22:1 t | 0 g | — | |
| TFA 18:2 t not further defined | 0.014 g | — | |
| Fatty acids, total trans-polyenoic | 0.014 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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