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 73
Beverage 358
Protein (g)
Yogurt 9.95
Beverage 35.8
Carbs (g)
Yogurt 3.94
Beverage 41.0
Fat (g)
Yogurt 1.92
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 9.95g per 100g.
Which has fewer calories?
Yogurt, Greek, plain, lowfat — 73 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 | 73 kcal | 358 kcal | -80% |
| Macronutrients | |||
| Water | 83.6 g | 7.40 g | +1029% |
| Protein | 9.95 g | 35.8 g | -72% |
| Total lipid (fat) | 1.92 g | 5.10 g | -62% |
| Carbohydrate, by difference | 3.94 g | 41.0 g | -90% |
| Fiber, total dietary | 0 g | 2.00 g | -100% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.23 g | 2.16 g | -43% |
| Fatty acids, total monounsaturated | 0.486 g | 1.19 g | -59% |
| Fatty acids, total trans | 0.060 g | — | |
| Cholesterol | 10.0 mg | 44.0 mg | -77% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0.800 mg | 138 mg | -99% |
| Thiamin (Vitamin B1) | 0.044 mg | 1.50 mg | -97% |
| Riboflavin (Vitamin B2) | 0.233 mg | 0.350 mg | -33% |
| Niacin (Vitamin B3) | 0.197 mg | 25.6 mg | -99% |
| Pantothenic acid (Vitamin B5) | 0.470 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.055 mg | 2.00 mg | -97% |
| Biotin (Vitamin B7) | 12.0 ug | 500 ug | -98% |
| Folate, total (Vitamin B9) | 0 ug | 500 ug | -100% |
| Choline, total | 15.2 mg | 267 mg | -94% |
| Vitamin B-12 — Cobalamin | 0.520 ug | 3.10 ug | -83% |
| Vitamin A, RAE | 90.0 ug | 2686 ug | -97% |
| Carotene, beta | 6.00 ug | 5.00 ug | +20% |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.040 mg | 16.9 mg | -100% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 115 mg | 500 mg | -77% |
| Iron, Fe | 0.040 mg | 2.30 mg | -98% |
| Magnesium, Mg | 11.0 mg | 410 mg | -97% |
| Phosphorus, P | 137 mg | 500 mg | -73% |
| Potassium, K | 141 mg | 1705 mg | -92% |
| Sodium, Na | 34.0 mg | 717 mg | -95% |
| Zinc, Zn | 0.600 mg | 15.4 mg | -96% |
| Copper, Cu | 0.021 mg | 2.60 mg | -99% |
| Manganese, Mn | 0.007 mg | — | |
| Selenium, Se | 12.4 ug | 21.8 ug | -43% |
| Other Nutrients | |||
| Energy | 305 kj | 1498 kj | -80% |
| Ash | 0.630 g | 10.7 g | -94% |
| Total Sugars | 3.56 g | 39.0 g | -91% |
| Sucrose | 0 g | — | |
| Glucose | 0 g | — | |
| Fructose | 0 g | — | |
| Lactose | 2.92 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0.640 g | — | |
| Starch | 0 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 12.0 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 12.0 ug | 850 ug | -99% |
| Vitamin B-12, added | 0 ug | 2.00 ug | -100% |
| Retinol | 90.0 ug | 2686 ug | -97% |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 309 IU | 8962 IU | -97% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 1.00 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 | 0.200 ug | 120 ug | -100% |
| SFA 4:0 (Butyric acid) | 0.047 g | 0.036 g | +31% |
| SFA 6:0 (Caproic acid) | 0.035 g | 0.009 g | +289% |
| SFA 8:0 (Caprylic acid) | 0.024 g | 0.009 g | +167% |
| SFA 10:0 (Capric acid) | 0.067 g | 0.019 g | +253% |
| SFA 12:0 (Lauric acid) | 0.062 g | 0.010 g | +520% |
| SFA 14:0 (Myristic acid) | 0.194 g | 0.085 g | +128% |
| SFA 15:0 (Pentadecanoic acid) | 0.021 g | — | |
| SFA 16:0 (Palmitic acid) | 0.570 g | 1.10 g | -48% |
| SFA 17:0 (Margaric acid) | 0.012 g | — | |
| SFA 18:0 (Stearic acid) | 0.195 g | 0.841 g | -77% |
| 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) | 0.021 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.031 g | 0.031 g | = |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.026 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.003 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.427 g | 1.15 g | -63% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 0.381 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.004 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 | 0.076 g | 1.03 g | -93% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.065 g | 0.911 g | -93% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.048 g | — | |
| PUFA 18:2 CLAs | 0.008 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.007 g | 0.114 g | -94% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.007 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) | 0.002 g | — | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.002 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.002 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 g | 0 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Fatty acids, total trans-monoenoic | 0.051 g | — | |
| TFA 16:1 t | 0.005 g | — | |
| TFA 18:1 t | 0.046 g | — | |
| TFA 22:1 t | 0 g | — | |
| TFA 18:2 t not further defined | 0.009 g | — | |
| Fatty acids, total trans-polyenoic | 0.009 g | — | |
| Tryptophan (EAA) | 0.030 g | — | |
| Threonine (EAA) | 0.216 g | — | |
| Isoleucine (EAA, BCAA) | 0.286 g | — | |
| Leucine (EAA, BCAA) | 0.529 g | — | |
| Lysine (EAA) | 0.471 g | — | |
| Methionine (EAA) | 0.155 g | — | |
| Cystine (conditionally essential) | 0.048 g | — | |
| Phenylalanine (EAA) | 0.286 g | — | |
| Tyrosine (conditionally essential) | 0.265 g | — | |
| Valine (EAA, BCAA) | 0.434 g | — | |
| Arginine (conditionally essential) | 0.158 g | — | |
| Histidine (EAA) | 0.130 g | — | |
| Alanine | 0.225 g | — | |
| Aspartic acid | 0.416 g | — | |
| Glutamic acid | 1.03 g | — | |
| Glycine (conditionally essential) | 0.127 g | — | |
| Proline (conditionally essential) | 0.622 g | — | |
| Serine | 0.325 g | — | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 52.0 mg | -100% |
| Theobromine | 0 mg | 608 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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