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 629
Beverages 433
Protein (g)
Nuts 13.7
Beverages 27.9
Carbs (g)
Nuts 17.0
Beverages 50.0
Fat (g)
Nuts 61.2
Beverages 13.5
Fiber (g)
Nuts 11.0
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 13.7g per 100g.
Which has fewer calories?
Beverages, UNILEVER, SLIMFAST Shake Mix, high protein, whey powder, 3-2-1 Plan, — 433 vs 629 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 | 629 kcal | 433 kcal | +45% |
| Macronutrients | |||
| Water | 5.79 g | 5.40 g | +7% |
| Protein | 13.7 g | 27.9 g | -51% |
| Total lipid (fat) | 61.2 g | 13.5 g | +354% |
| Carbohydrate, by difference | 17.0 g | 50.0 g | -66% |
| Fiber, total dietary | 11.0 g | 18.2 g | -40% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 4.67 g | 1.33 g | +250% |
| Fatty acids, total monounsaturated | 48.2 g | 8.93 g | +440% |
| Fatty acids, total trans | — | 0 g | |
| Cholesterol | 0 mg | 6.00 mg | -100% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 2.00 mg | 104 mg | -98% |
| Thiamin (Vitamin B1) | 0.475 mg | 1.50 mg | -68% |
| Riboflavin (Vitamin B2) | 0.110 mg | 0.654 mg | -83% |
| Niacin (Vitamin B3) | 1.55 mg | 38.4 mg | -96% |
| Pantothenic acid (Vitamin B5) | 0.815 mg | 15.4 mg | -95% |
| Vitamin B-6 — Pyridoxine | 0.585 mg | 2.31 mg | -75% |
| Biotin (Vitamin B7) | 78.0 ug | 385 ug | -80% |
| 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 | 2.00 ug | 865 ug | -100% |
| Carotene, beta | 23.0 ug | 1.00 ug | +2200% |
| Carotene, alpha | 2.00 ug | 0 ug | |
| Vitamin E (alpha-tocopherol) | 17.5 mg | 51.9 mg | -66% |
| Vitamin D (D2 + D3) | 0 ug | 9.60 ug | -100% |
| Minerals | |||
| Calcium, Ca | 149 mg | 1039 mg | -86% |
| Iron, Fe | 3.30 mg | 24.8 mg | -87% |
| Magnesium, Mg | 160 mg | 473 mg | -66% |
| Phosphorus, P | 310 mg | 563 mg | -45% |
| Potassium, K | 658 mg | 752 mg | -12% |
| Sodium, Na | 0 mg | 495 mg | -100% |
| Zinc, Zn | 2.20 mg | 17.3 mg | -87% |
| Copper, Cu | 1.60 mg | 0.769 mg | +108% |
| Manganese, Mn | 12.6 mg | 269 mg | -95% |
| Selenium, Se | 4.10 ug | 67.5 ug | -94% |
| Other Nutrients | |||
| Energy | 2630 kj | 1810 kj | +45% |
| Ash | 2.36 g | 3.63 g | -35% |
| Total Sugars | 3.49 g | 20.6 g | -83% |
| Sucrose | 3.35 g | — | |
| Glucose | 0.070 g | — | |
| Fructose | 0.070 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Starch | 0.930 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 78.0 ug | 1.00 ug | +7700% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 78.0 ug | 653 ug | -88% |
| Vitamin B-12, added | — | 8.08 ug | |
| Retinol | 0 ug | 865 ug | -100% |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | 40.0 IU | 2886 IU | -99% |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | — | 0 ug | |
| Vitamin E, added | — | 51.9 mg | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.350 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 2.15 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.140 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 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 13:0 (Tridecanoic acid) | 0 g | — | |
| SFA 14:0 (Myristic acid) | 0 g | 0.040 g | -100% |
| SFA 15:0 (Pentadecanoic acid) | 0 g | — | |
| SFA 16:0 (Palmitic acid) | 3.18 g | 0.625 g | +408% |
| SFA 17:0 (Margaric acid) | 0 g | — | |
| SFA 18:0 (Stearic acid) | 1.43 g | 0.665 g | +116% |
| SFA 20:0 (Arachidic acid) | 0.059 g | — | |
| SFA 22:0 (Behenic acid) | 0 g | — | |
| SFA 24:0 (Lignoceric acid) | 0 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.116 g | 0.020 g | +480% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 48.0 g | 8.99 g | +434% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.118 g | 0.104 g | +13% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | — | |
| Fatty acids, total polyunsaturated | 5.56 g | 1.05 g | +430% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 5.50 g | 1.01 g | +443% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.058 g | 0.058 g | = |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | — | 0 g | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 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 | = |
| Phytosterols | 116 mg | — | |
| Stigmasterol | 1.00 mg | — | |
| Campesterol | 7.00 mg | — | |
| Beta-sitosterol | 108 mg | — | |
| Tryptophan (EAA) | 0.177 g | — | |
| Threonine (EAA) | 0.455 g | — | |
| Isoleucine (EAA, BCAA) | 0.499 g | — | |
| Leucine (EAA, BCAA) | 0.974 g | — | |
| Lysine (EAA) | 0.385 g | — | |
| Methionine (EAA) | 0.203 g | — | |
| Cystine (conditionally essential) | 0.254 g | — | |
| Phenylalanine (EAA) | 0.608 g | — | |
| Tyrosine (conditionally essential) | 0.332 g | — | |
| Valine (EAA, BCAA) | 0.643 g | — | |
| Arginine (conditionally essential) | 2.03 g | — | |
| Histidine (EAA) | 0.396 g | — | |
| Alanine | 0.669 g | — | |
| Aspartic acid | 1.54 g | — | |
| Glutamic acid | 3.40 g | — | |
| Glycine (conditionally essential) | 0.663 g | — | |
| Proline (conditionally essential) | 0.514 g | — | |
| Serine | 0.674 g | — | |
| Alcohol, ethyl | 0 g | 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.
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