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 105
Beverage 353
Protein (g)
Yogurt 8.17
Beverage 19.9
Carbs (g)
Yogurt 12.3
Beverage 66.2
Fat (g)
Yogurt 2.57
Beverage 1.40
Fiber (g)
Yogurt 1.00
Beverage 0.400
Quick answers
Which has more protein?
Beverage, instant breakfast powder, chocolate, not reconstituted — 19.9g vs 8.17g per 100g.
Which has fewer calories?
Yogurt, Greek, strawberry, lowfat — 105 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 | 105 kcal | 353 kcal | -70% |
| Macronutrients | |||
| Water | 76.4 g | 7.40 g | +933% |
| Protein | 8.17 g | 19.9 g | -59% |
| Total lipid (fat) | 2.57 g | 1.40 g | +84% |
| Carbohydrate, by difference | 12.3 g | 66.2 g | -81% |
| Fiber, total dietary | 1.00 g | 0.400 g | +150% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.60 g | 0.560 g | +186% |
| Fatty acids, total monounsaturated | 0.650 g | 0.314 g | +107% |
| Fatty acids, total trans | 0.074 g | — | |
| Cholesterol | 12.0 mg | 12.0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0.700 mg | 76.9 mg | -99% |
| Thiamin (Vitamin B1) | 0.037 mg | 0.850 mg | -96% |
| 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) | 9.00 ug | 285 ug | -97% |
| Folate, total (Vitamin B9) | 0 ug | 285 ug | -100% |
| Choline, total | 14.0 mg | 148 mg | -91% |
| Vitamin B-12 — Cobalamin | 0.500 ug | 1.71 ug | -71% |
| Vitamin A, RAE | 31.0 ug | 625 ug | -95% |
| Carotene, beta | 7.00 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 | 88.0 mg | 285 mg | -69% |
| Iron, Fe | 0.070 mg | 12.8 mg | -99% |
| Magnesium, Mg | 10.0 mg | 228 mg | -96% |
| Phosphorus, P | 109 mg | 427 mg | -74% |
| Potassium, K | 129 mg | 947 mg | -86% |
| Sodium, Na | 33.0 mg | 385 mg | -91% |
| 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 | 439 kj | 1477 kj | -70% |
| Ash | 0.560 g | 5.10 g | -89% |
| Total Sugars | 11.2 g | 65.8 g | -83% |
| Sucrose | 4.43 g | — | |
| Glucose | 0.540 g | — | |
| Fructose | 3.36 g | — | |
| Lactose | 2.37 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0.530 g | — | |
| Starch | 0 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 9.00 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 9.00 ug | 485 ug | -98% |
| Vitamin B-12, added | 0 ug | 1.00 ug | -100% |
| Retinol | 30.0 ug | 625 ug | -95% |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 111 IU | 2083 IU | -95% |
| 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 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 | 0.113 g | 0.278 g | -59% |
| 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 | — | |
| Tryptophan (EAA) | 0.025 g | — | |
| Threonine (EAA) | 0.179 g | — | |
| Isoleucine (EAA, BCAA) | 0.238 g | — | |
| Leucine (EAA, BCAA) | 0.440 g | — | |
| Lysine (EAA) | 0.392 g | — | |
| Methionine (EAA) | 0.129 g | — | |
| Cystine (conditionally essential) | 0.040 g | — | |
| Phenylalanine (EAA) | 0.238 g | — | |
| Tyrosine (conditionally essential) | 0.221 g | — | |
| Valine (EAA, BCAA) | 0.362 g | — | |
| Arginine (conditionally essential) | 0.132 g | — | |
| Histidine (EAA) | 0.108 g | — | |
| Alanine | 0.187 g | — | |
| Aspartic acid | 0.347 g | — | |
| Glutamic acid | 0.856 g | — | |
| Glycine (conditionally essential) | 0.105 g | — | |
| Proline (conditionally essential) | 0.518 g | — | |
| Serine | 0.271 g | — | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 25.0 mg | -100% |
| Theobromine | 0 mg | 290 mg | -100% |
| Iodine | |||
| Iodine mcg/100gB | 41.9 mcg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Yogurt, Greek, strawberry, lowfat nutrition facts Beverage, instant breakfast powder, chocolate, not reconstituted nutrition facts Compare other foods →
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