Cereals ready-to-eat vs Beverages
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Beverages, UNILEVER, SLIMFAST Shake Mix, high protein, whey powder, 3-2-1 Plan, is higher in more vitamins & minerals
Calories (kcal)
Cereals ready-to-eat 382
Beverages 433
Protein (g)
Cereals ready-to-eat 29.1
Beverages 27.9
Carbs (g)
Cereals ready-to-eat 49.6
Beverages 50.0
Fat (g)
Cereals ready-to-eat 10.7
Beverages 13.5
Fiber (g)
Cereals ready-to-eat 15.1
Beverages 18.2
Quick answers
Which has more protein?
Cereals ready-to-eat, wheat germ, toasted, plain — 29.1g vs 27.9g per 100g.
Which has fewer calories?
Cereals ready-to-eat, wheat germ, toasted, plain — 382 vs 433 kcal per 100g.
Which is more nutrient-dense?
Beverages, UNILEVER, SLIMFAST Shake Mix, high protein, whey powder, 3-2-1 Plan, 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 | Cereals ready-to-eat | Beverages | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 382 kcal | 433 kcal | -12% |
| Macronutrients | |||
| Water | 5.60 g | 5.40 g | +4% |
| Protein | 29.1 g | 27.9 g | +4% |
| Total lipid (fat) | 10.7 g | 13.5 g | -21% |
| Carbohydrate, by difference | 49.6 g | 50.0 g | -1% |
| Fiber, total dietary | 15.1 g | 18.2 g | -17% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.83 g | 1.33 g | +37% |
| Fatty acids, total monounsaturated | 1.50 g | 8.93 g | -83% |
| Fatty acids, total trans | — | 0 g | |
| Cholesterol | 0 mg | 6.00 mg | -100% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 6.00 mg | 104 mg | -94% |
| Thiamin (Vitamin B1) | 1.67 mg | 1.50 mg | +11% |
| Riboflavin (Vitamin B2) | 0.820 mg | 0.654 mg | +25% |
| Niacin (Vitamin B3) | 5.59 mg | 38.4 mg | -85% |
| Pantothenic acid (Vitamin B5) | 1.39 mg | 15.4 mg | -91% |
| Vitamin B-6 — Pyridoxine | 0.978 mg | 2.31 mg | -58% |
| Biotin (Vitamin B7) | 352 ug | 385 ug | -9% |
| Folate, total (Vitamin B9) | 0 ug | 384 ug | -100% |
| Choline, total | 179 mg | 3.40 mg | +5153% |
| Vitamin B-12 — Cobalamin | 0 ug | 8.07 ug | -100% |
| Vitamin A, RAE | 5.00 ug | 865 ug | -99% |
| Carotene, beta | 62.0 ug | 1.00 ug | +6100% |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 16.0 mg | 51.9 mg | -69% |
| Vitamin D (D2 + D3) | 0 ug | 9.60 ug | -100% |
| Minerals | |||
| Calcium, Ca | 45.0 mg | 1039 mg | -96% |
| Iron, Fe | 9.09 mg | 24.8 mg | -63% |
| Magnesium, Mg | 320 mg | 473 mg | -32% |
| Phosphorus, P | 1146 mg | 563 mg | +104% |
| Potassium, K | 947 mg | 752 mg | +26% |
| Sodium, Na | 4.00 mg | 495 mg | -99% |
| Zinc, Zn | 16.7 mg | 17.3 mg | -4% |
| Copper, Cu | 0.620 mg | 0.769 mg | -19% |
| Manganese, Mn | 20.0 mg | 269 mg | -93% |
| Selenium, Se | 65.0 ug | 67.5 ug | -4% |
| Other Nutrients | |||
| Energy | 1598 kj | 1810 kj | -12% |
| Ash | 5.00 g | 3.63 g | +38% |
| Total Sugars | 7.80 g | 20.6 g | -62% |
| Sucrose | 7.80 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 352 ug | 1.00 ug | +35100% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 352 ug | 653 ug | -46% |
| Betaine | 410 mg | — | |
| Vitamin B-12, added | 0 ug | 8.08 ug | -100% |
| Retinol | 0 ug | 865 ug | -100% |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 103 IU | 2886 IU | -96% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 790 ug | 0 ug | |
| Vitamin E, added | 0 mg | 51.9 mg | -100% |
| Vitamin D (D2 + D3 — total) | 0 IU | 384 IU | -100% |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | — | 9.60 ug | |
| Vitamin K1 — Phylloquinone | 4.00 ug | 0.100 ug | +3900% |
| SFA 4:0 (Butyric acid) | 0 g | 0.010 g | -100% |
| SFA 6:0 (Caproic acid) | 0 g | 0.003 g | -100% |
| SFA 8:0 (Caprylic acid) | 0 g | 0.003 g | -100% |
| SFA 10:0 (Capric acid) | 0 g | 0.007 g | -100% |
| SFA 12:0 (Lauric acid) | 0 g | 0.007 g | -100% |
| SFA 14:0 (Myristic acid) | 0.010 g | 0.040 g | -75% |
| SFA 16:0 (Palmitic acid) | 1.75 g | 0.625 g | +180% |
| SFA 18:0 (Stearic acid) | 0.060 g | 0.665 g | -91% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.040 g | 0.020 g | +100% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 1.47 g | 8.99 g | -84% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0.104 g | -100% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 6.62 g | 1.05 g | +531% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 5.82 g | 1.01 g | +475% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.800 g | 0.058 g | +1279% |
| 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) | 0.398 g | — | |
| Threonine (EAA) | 1.22 g | — | |
| Isoleucine (EAA, BCAA) | 1.07 g | — | |
| Leucine (EAA, BCAA) | 1.98 g | — | |
| Lysine (EAA) | 1.85 g | — | |
| Methionine (EAA) | 0.574 g | — | |
| Cystine (conditionally essential) | 0.576 g | — | |
| Phenylalanine (EAA) | 1.17 g | — | |
| Tyrosine (conditionally essential) | 0.885 g | — | |
| Valine (EAA, BCAA) | 1.51 g | — | |
| Arginine (conditionally essential) | 2.35 g | — | |
| Histidine (EAA) | 0.810 g | — | |
| Alanine | 1.86 g | — | |
| Aspartic acid | 2.60 g | — | |
| Glutamic acid | 5.03 g | — | |
| Glycine (conditionally essential) | 1.79 g | — | |
| Proline (conditionally essential) | 1.55 g | — | |
| Serine | 1.39 g | — | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Choline | |||
| Choline from glycerophoshocholine | 18.0 mg | — | |
| Choline from phosphatidylcholine | 23.0 mg | — | |
| Choline from phosphocholine | 2.20 mg | — | |
| Choline from sphingomyelin | 2.70 mg | — | |
| Free Choline | 130 mg | — | |
| Total Choline | 180 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Cereals ready-to-eat, wheat germ, toasted, plain nutrition facts Beverages, UNILEVER, SLIMFAST Shake Mix, high protein, whey powder, 3-2-1 Plan, nutrition facts Compare other foods →
Dig deeper — biggest differences
Carotene, beta +6100% in Cereals ready-to-eat, wheat germ, toasted, plain Choline, total +5153% in Cereals ready-to-eat, wheat germ, toasted, plain Phosphorus, P +104% in Cereals ready-to-eat, wheat germ, toasted, plain Folate, total (Vitamin B9) -100% in Cereals ready-to-eat, wheat germ, toasted, plain
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