Nuts 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)
Nuts 647
Beverages 433
Protein (g)
Nuts 13.1
Beverages 27.9
Carbs (g)
Nuts 20.8
Beverages 50.0
Fat (g)
Nuts 62.3
Beverages 13.5
Fiber (g)
Nuts 5.20
Beverages 18.2
Quick answers
Which has more protein?
Beverages, UNILEVER, SLIMFAST Shake Mix, high protein, whey powder, 3-2-1 Plan, — 27.9g vs 13.1g per 100g.
Which has fewer calories?
Beverages, UNILEVER, SLIMFAST Shake Mix, high protein, whey powder, 3-2-1 Plan, — 433 vs 647 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 | Nuts | Beverages | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 647 kcal | 433 kcal | +49% |
| Macronutrients | |||
| Water | 2.00 g | 5.40 g | -63% |
| Protein | 13.1 g | 27.9 g | -53% |
| Total lipid (fat) | 62.3 g | 13.5 g | +363% |
| Carbohydrate, by difference | 20.8 g | 50.0 g | -58% |
| Fiber, total dietary | 5.20 g | 18.2 g | -71% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 9.37 g | 1.33 g | +603% |
| Fatty acids, total monounsaturated | 25.7 g | 8.93 g | +188% |
| Fatty acids, total trans | — | 0 g | |
| Cholesterol | 0 mg | 6.00 mg | -100% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0.100 mg | 104 mg | -100% |
| Thiamin (Vitamin B1) | 0.400 mg | 1.50 mg | -73% |
| Riboflavin (Vitamin B2) | 0.300 mg | 0.654 mg | -54% |
| Niacin (Vitamin B3) | 1.50 mg | 38.4 mg | -96% |
| Pantothenic acid (Vitamin B5) | 0.312 mg | 15.4 mg | -98% |
| Vitamin B-6 — Pyridoxine | 0.348 mg | 2.31 mg | -85% |
| Biotin (Vitamin B7) | 125 ug | 385 ug | -68% |
| Folate, total (Vitamin B9) | 0 ug | 384 ug | -100% |
| Choline, total | — | 3.40 mg | |
| Vitamin B-12 — Cobalamin | 0 ug | 8.07 ug | -100% |
| Vitamin A, RAE | 0 ug | 865 ug | -100% |
| Carotene, beta | — | 1.00 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | — | 51.9 mg | |
| Vitamin D (D2 + D3) | 0 ug | 9.60 ug | -100% |
| Minerals | |||
| Calcium, Ca | 22.0 mg | 1039 mg | -98% |
| Iron, Fe | 2.60 mg | 24.8 mg | -90% |
| Magnesium, Mg | 59.0 mg | 473 mg | -88% |
| Phosphorus, P | 366 mg | 563 mg | -35% |
| Potassium, K | 320 mg | 752 mg | -57% |
| Sodium, Na | 91.0 mg | 495 mg | -82% |
| Zinc, Zn | 2.96 mg | 17.3 mg | -83% |
| Copper, Cu | 0.181 mg | 0.769 mg | -76% |
| Manganese, Mn | 6.95 mg | 269 mg | -97% |
| Selenium, Se | — | 67.5 ug | |
| Other Nutrients | |||
| Energy | 2707 kj | 1810 kj | +50% |
| Ash | 1.80 g | 3.63 g | -50% |
| Total Sugars | — | 20.6 g | |
| Folic acid (Vitamin B9 — synthetic) | 125 ug | 1.00 ug | +12400% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 125 ug | 653 ug | -81% |
| Vitamin B-12, added | — | 8.08 ug | |
| Retinol | 0 ug | 865 ug | -100% |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | 1.00 IU | 2886 IU | -100% |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | — | 0 ug | |
| Vitamin E, added | — | 51.9 mg | |
| Vitamin D (D2 + D3 — total) | 0 IU | 384 IU | -100% |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | — | 9.60 ug | |
| Vitamin K1 — Phylloquinone | — | 0.100 ug | |
| SFA 4:0 (Butyric acid) | — | 0.010 g | |
| SFA 6:0 (Caproic acid) | — | 0.003 g | |
| SFA 8:0 (Caprylic acid) | — | 0.003 g | |
| SFA 10:0 (Capric acid) | — | 0.007 g | |
| SFA 12:0 (Lauric acid) | — | 0.007 g | |
| SFA 14:0 (Myristic acid) | 0.093 g | 0.040 g | +133% |
| SFA 16:0 (Palmitic acid) | 6.36 g | 0.625 g | +918% |
| SFA 18:0 (Stearic acid) | 2.95 g | 0.665 g | +343% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.248 g | 0.020 g | +1140% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 25.4 g | 8.99 g | +183% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | — | 0.104 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0 g | |
| Fatty acids, total polyunsaturated | 24.3 g | 1.05 g | +2215% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 22.4 g | 1.01 g | +2118% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 1.78 g | 0.058 g | +2964% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | — | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | — | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | — | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | — | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | — | 0 g | |
| Tryptophan (EAA) | 0.172 g | — | |
| Threonine (EAA) | 0.552 g | — | |
| Isoleucine (EAA, BCAA) | 0.552 g | — | |
| Leucine (EAA, BCAA) | 0.972 g | — | |
| Lysine (EAA) | 0.886 g | — | |
| Methionine (EAA) | 0.274 g | — | |
| Cystine (conditionally essential) | 0.226 g | — | |
| Phenylalanine (EAA) | 0.586 g | — | |
| Tyrosine (conditionally essential) | 0.486 g | — | |
| Valine (EAA, BCAA) | 0.712 g | — | |
| Arginine (conditionally essential) | 0.981 g | — | |
| Histidine (EAA) | 0.380 g | — | |
| Alanine | 0.753 g | — | |
| Aspartic acid | 1.19 g | — | |
| Glutamic acid | 2.43 g | — | |
| Glycine (conditionally essential) | 0.699 g | — | |
| Proline (conditionally essential) | 0.857 g | — | |
| Serine | 0.674 g | — | |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 0 mg | |
| Theobromine | — | 0 mg | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Nuts, formulated, wheat-based, all flavors except macadamia, without salt nutrition facts Beverages, UNILEVER, SLIMFAST Shake Mix, high protein, whey powder, 3-2-1 Plan, nutrition facts Compare other foods →
Dig deeper — biggest differences
Vitamin C, total ascorbic acid -100% in Nuts, formulated, wheat-based, all flavors except macadamia, without salt Folate, total (Vitamin B9) -100% in Nuts, formulated, wheat-based, all flavors except macadamia, without salt Vitamin B-12 — Cobalamin -100% in Nuts, formulated, wheat-based, all flavors except macadamia, without salt Vitamin A, RAE -100% in Nuts, formulated, wheat-based, all flavors except macadamia, without salt
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