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 622
Beverages 433
Protein (g)
Nuts 13.8
Beverages 27.9
Carbs (g)
Nuts 23.7
Beverages 50.0
Fat (g)
Nuts 57.7
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 13.8g per 100g.
Which has fewer calories?
Beverages, UNILEVER, SLIMFAST Shake Mix, high protein, whey powder, 3-2-1 Plan, — 433 vs 622 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 | 622 kcal | 433 kcal | +44% |
| Macronutrients | |||
| Water | 2.50 g | 5.40 g | -54% |
| Protein | 13.8 g | 27.9 g | -50% |
| Total lipid (fat) | 57.7 g | 13.5 g | +329% |
| Carbohydrate, by difference | 23.7 g | 50.0 g | -53% |
| Fiber, total dietary | 5.20 g | 18.2 g | -71% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 8.70 g | 1.33 g | +553% |
| Fatty acids, total monounsaturated | 23.5 g | 8.93 g | +164% |
| 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) | 0.300 mg | 1.50 mg | -80% |
| Riboflavin (Vitamin B2) | 0.300 mg | 0.654 mg | -54% |
| Niacin (Vitamin B3) | 1.50 mg | 38.4 mg | -96% |
| Pantothenic acid (Vitamin B5) | 0.310 mg | 15.4 mg | -98% |
| Vitamin B-6 — Pyridoxine | 0.394 mg | 2.31 mg | -83% |
| Biotin (Vitamin B7) | 142 ug | 385 ug | -63% |
| 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 | 26.0 mg | 1039 mg | -97% |
| Iron, Fe | 2.40 mg | 24.8 mg | -90% |
| Magnesium, Mg | 58.0 mg | 473 mg | -88% |
| Phosphorus, P | 371 mg | 563 mg | -34% |
| Potassium, K | 318 mg | 752 mg | -58% |
| Sodium, Na | 505 mg | 495 mg | +2% |
| Zinc, Zn | 2.94 mg | 17.3 mg | -83% |
| Copper, Cu | 0.180 mg | 0.769 mg | -77% |
| Manganese, Mn | 7.92 mg | 269 mg | -97% |
| Selenium, Se | — | 67.5 ug | |
| Other Nutrients | |||
| Energy | 2602 kj | 1810 kj | +44% |
| Ash | 2.30 g | 3.63 g | -37% |
| Total Sugars | — | 20.6 g | |
| Folic acid (Vitamin B9 — synthetic) | 142 ug | 1.00 ug | +14100% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 142 ug | 653 ug | -78% |
| 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) | 0.094 g | 0.040 g | +135% |
| SFA 16:0 (Palmitic acid) | 5.96 g | 0.625 g | +853% |
| SFA 18:0 (Stearic acid) | 2.69 g | 0.665 g | +304% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.230 g | 0.020 g | +1050% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 23.3 g | 8.99 g | +159% |
| 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 | 22.7 g | 1.05 g | +2065% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 21.0 g | 1.01 g | +1973% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 1.69 g | 0.058 g | +2809% |
| 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) | 0.164 g | — | |
| Threonine (EAA) | 0.579 g | — | |
| Isoleucine (EAA, BCAA) | 0.555 g | — | |
| Leucine (EAA, BCAA) | 0.991 g | — | |
| Lysine (EAA) | 0.910 g | — | |
| Methionine (EAA) | 0.279 g | — | |
| Cystine (conditionally essential) | 0.252 g | — | |
| Phenylalanine (EAA) | 0.603 g | — | |
| Tyrosine (conditionally essential) | 0.484 g | — | |
| Valine (EAA, BCAA) | 0.729 g | — | |
| Arginine (conditionally essential) | 1.07 g | — | |
| Histidine (EAA) | 0.393 g | — | |
| Alanine | 0.817 g | — | |
| Aspartic acid | 1.27 g | — | |
| Glutamic acid | 2.50 g | — | |
| Glycine (conditionally essential) | 0.772 g | — | |
| Proline (conditionally essential) | 0.846 g | — | |
| Serine | 0.696 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, unflavored, with salt added 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, unflavored, with salt added Folate, total (Vitamin B9) -100% in Nuts, formulated, wheat-based, unflavored, with salt added Vitamin B-12 — Cobalamin -100% in Nuts, formulated, wheat-based, unflavored, with salt added Vitamin A, RAE -100% in Nuts, formulated, wheat-based, unflavored, with salt added
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