Nuts vs Beverages
Nutrition comparison per 100g · USDA Foundation Foods & 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 —
Beverages 433
Protein (g)
Nuts 15.7
Beverages 27.9
Carbs (g)
Nuts 18.6
Beverages 50.0
Fat (g)
Nuts 61.3
Beverages 13.5
Fiber (g)
Nuts 3.94
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 15.7g 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 | — | 433 kcal | |
| Macronutrients | |||
| Water | 1.92 g | 5.40 g | -64% |
| Protein | 15.7 g | 27.9 g | -44% |
| Total lipid (fat) | 61.3 g | 13.5 g | +355% |
| Carbohydrate, by difference | 18.6 g | 50.0 g | -63% |
| Fiber, total dietary | 3.94 g | 18.2 g | -78% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | — | 1.33 g | |
| Fatty acids, total monounsaturated | — | 8.93 g | |
| Fatty acids, total trans | — | 0 g | |
| Cholesterol | — | 6.00 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | — | 104 mg | |
| Thiamin (Vitamin B1) | 0.625 mg | 1.50 mg | -58% |
| Riboflavin (Vitamin B2) | — | 0.654 mg | |
| Niacin (Vitamin B3) | 4.47 mg | 38.4 mg | -88% |
| Pantothenic acid (Vitamin B5) | — | 15.4 mg | |
| Vitamin B-6 — Pyridoxine | 0.255 mg | 2.31 mg | -89% |
| Biotin (Vitamin B7) | — | 385 ug | |
| Folate, total (Vitamin B9) | — | 384 ug | |
| Choline, total | — | 3.40 mg | |
| Vitamin B-12 — Cobalamin | — | 8.07 ug | |
| Vitamin A, RAE | — | 865 ug | |
| Carotene, beta | — | 1.00 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | — | 51.9 mg | |
| Vitamin D (D2 + D3) | — | 9.60 ug | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 8.74 mg | 1039 mg | -99% |
| Iron, Fe | 5.36 mg | 24.8 mg | -78% |
| Magnesium, Mg | 206 mg | 473 mg | -56% |
| Phosphorus, P | 540 mg | 563 mg | -4% |
| Potassium, K | 655 mg | 752 mg | -13% |
| Sodium, Na | 0 mg | 495 mg | -100% |
| Zinc, Zn | 5.71 mg | 17.3 mg | -67% |
| Copper, Cu | 1.12 mg | 0.769 mg | +46% |
| Manganese, Mn | 10.3 mg | 269 mg | -96% |
| Selenium, Se | — | 67.5 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 689 kcal | — | |
| Energy (Atwater Specific Factors) | 643 kcal | — | |
| Energy | — | 1810 kj | |
| Nitrogen | 2.96 g | — | |
| Ash | 2.51 g | 3.63 g | -31% |
| Total Sugars | — | 20.6 g | |
| Molybdenum, Mo | 3.28 ug | — | |
| Biotin | 12.9 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | — | 1.00 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 653 ug | |
| Betaine | 0.400 mg | — | |
| Vitamin B-12, added | — | 8.08 ug | |
| Retinol | — | 865 ug | |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | — | 2886 IU | |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | — | 0 ug | |
| Vitamin E, added | — | 51.9 mg | |
| Vitamin D (D2 + D3 — total) | — | 384 IU | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | — | 9.60 ug | |
| Vitamin K1 — Phylloquinone | 3.20 ug | 0.100 ug | +3100% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 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) | — | 0.040 g | |
| SFA 16:0 (Palmitic acid) | — | 0.625 g | |
| SFA 18:0 (Stearic acid) | — | 0.665 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | — | 0.020 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | — | 8.99 g | |
| 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 | — | 1.05 g | |
| PUFA 18:2 (Omega-6, Linoleic acid) | — | 1.01 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | — | 0.058 g | |
| 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) | 0.147 g | — | |
| Threonine (EAA) | 0.467 g | — | |
| Isoleucine (EAA, BCAA) | 0.567 g | — | |
| Leucine (EAA, BCAA) | 1.10 g | — | |
| Lysine (EAA) | 0.587 g | — | |
| Methionine (EAA) | 0.330 g | — | |
| Phenylalanine (EAA) | 0.593 g | — | |
| Tyrosine (conditionally essential) | 0.587 g | — | |
| Valine (EAA, BCAA) | 0.737 g | — | |
| Arginine (conditionally essential) | 2.66 g | — | |
| Histidine (EAA) | 0.370 g | — | |
| Alanine | 0.747 g | — | |
| Aspartic acid | 1.38 g | — | |
| Glutamic acid | 3.44 g | — | |
| Glycine (conditionally essential) | 0.730 g | — | |
| Proline (conditionally essential) | 1.05 g | — | |
| Serine | 0.983 g | — | |
| Hydroxyproline | 0 g | — | |
| Cysteine | 0.470 g | — | |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 0 mg | |
| Theobromine | — | 0 mg | |
| Proanthocyanidin dimers | 0 mg | — | |
| Proanthocyanidin trimers | 0 mg | — | |
| Proanthocyanidin 4-6mers | 0 mg | — | |
| Proanthocyanidin 7-10mers | 0 mg | — | |
| Proanthocyanidin polymers (>10mers) | 0 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 0.700 mg | — | |
| Choline from phosphatidylcholine | 45.0 mg | — | |
| Choline from phosphocholine | 2.10 mg | — | |
| Choline from sphingomyelin | 0 mg | — | |
| Free Choline | 8.40 mg | — | |
| Total Choline | 56.0 mg | — | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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