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 63
Beverage 358
Protein (g)
Yogurt 5.25
Beverage 35.8
Carbs (g)
Yogurt 7.04
Beverage 41.0
Fat (g)
Yogurt 1.55
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 5.25g per 100g.
Which has fewer calories?
Yogurt, plain, low fat — 63 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 | 63 kcal | 358 kcal | -82% |
| Macronutrients | |||
| Water | 85.1 g | 7.40 g | +1050% |
| Protein | 5.25 g | 35.8 g | -85% |
| Total lipid (fat) | 1.55 g | 5.10 g | -70% |
| Carbohydrate, by difference | 7.04 g | 41.0 g | -83% |
| Fiber, total dietary | 0 g | 2.00 g | -100% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.00 g | 2.16 g | -54% |
| Fatty acids, total monounsaturated | 0.426 g | 1.19 g | -64% |
| Cholesterol | 6.00 mg | 44.0 mg | -86% |
| 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) | 0.214 mg | 0.350 mg | -39% |
| Niacin (Vitamin B3) | 0.114 mg | 25.6 mg | -100% |
| Pantothenic acid (Vitamin B5) | 0.591 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.049 mg | 2.00 mg | -98% |
| Biotin (Vitamin B7) | 11.0 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 | 0.560 ug | 3.10 ug | -82% |
| Vitamin A, RAE | 14.0 ug | 2686 ug | -99% |
| Carotene, beta | 2.00 ug | 5.00 ug | -60% |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.030 mg | 16.9 mg | -100% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 183 mg | 500 mg | -63% |
| Iron, Fe | 0.080 mg | 2.30 mg | -97% |
| Magnesium, Mg | 17.0 mg | 410 mg | -96% |
| Phosphorus, P | 144 mg | 500 mg | -71% |
| Potassium, K | 234 mg | 1705 mg | -86% |
| Sodium, Na | 70.0 mg | 717 mg | -90% |
| Zinc, Zn | 0.890 mg | 15.4 mg | -94% |
| Copper, Cu | 0.013 mg | 2.60 mg | -99% |
| Manganese, Mn | 0.004 mg | — | |
| Selenium, Se | 3.30 ug | 21.8 ug | -85% |
| Other Nutrients | |||
| Energy | 265 kj | 1498 kj | -82% |
| Ash | 1.09 g | 10.7 g | -90% |
| Total Sugars | 7.04 g | 39.0 g | -82% |
| Fluoride, F | 12.0 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | 11.0 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 11.0 ug | 850 ug | -99% |
| Betaine | 0.900 mg | — | |
| Vitamin B-12, added | 0 ug | 2.00 ug | -100% |
| Retinol | 14.0 ug | 2686 ug | -99% |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 51.0 IU | 8962 IU | -99% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 0 ug | = |
| Vitamin E, added | 0 mg | 16.9 mg | -100% |
| Vitamin D (D2 + D3 — total) | 1.00 IU | 0 IU | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0 ug | 0 ug | = |
| Vitamin K1 — Phylloquinone | 0.200 ug | 120 ug | -100% |
| SFA 4:0 (Butyric acid) | 0.046 g | 0.036 g | +28% |
| SFA 6:0 (Caproic acid) | 0.032 g | 0.009 g | +256% |
| SFA 8:0 (Caprylic acid) | 0.020 g | 0.009 g | +122% |
| SFA 10:0 (Capric acid) | 0.044 g | 0.019 g | +132% |
| SFA 12:0 (Lauric acid) | 0.053 g | 0.010 g | +430% |
| SFA 14:0 (Myristic acid) | 0.163 g | 0.085 g | +92% |
| SFA 16:0 (Palmitic acid) | 0.422 g | 1.10 g | -62% |
| SFA 18:0 (Stearic acid) | 0.151 g | 0.841 g | -82% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.034 g | 0.031 g | +10% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.354 g | 1.15 g | -69% |
| 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 | 0.044 g | 1.03 g | -96% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.031 g | 0.911 g | -97% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.013 g | 0.114 g | -89% |
| 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) | 0.030 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% |
| Choline | |||
| Choline from glycerophoshocholine | 9.10 mg | — | |
| Choline from phosphatidylcholine | 1.00 mg | — | |
| Choline from phosphocholine | 1.70 mg | — | |
| Choline from sphingomyelin | 1.10 mg | — | |
| Free Choline | 2.30 mg | — | |
| Total Choline | 15.0 mg | — | |
| Iodine | |||
| Iodine mcg/100gB | 58.9 mcg | — | |
| Purines | |||
| Purine, adenine | 2.70 mg | — | |
| Purine, guanine | 3.90 mg | — | |
| Purine, hypoxanthine | 0 mg | — | |
| Purine, xanthine | 0.400 mg | — | |
| Purines, total | 7.00 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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