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  6. Wheat Bread vs. Smoothie

Wheat Bread vs. Smoothie — In-Depth Nutrition Comparison

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Important differences between Wheat Bread and Smoothie

  • Wheat Bread has more Iron, Vitamin B3, Fiber, Calcium, Potassium, and Vitamin B6, however, Smoothie has more Vitamin C, and Vitamin B12.
  • Wheat Bread's daily need coverage for Iron is 49% more.
  • Smoothie is lower in Saturated Fat.

The food varieties used in the comparison are Bread, wheat, toasted and Beverages, V8 SPLASH Smoothies, Strawberry Banana.

Infographic

Wheat Bread vs Smoothie infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Wheat Bread
Wheat Bread
9
:
1
Smoothie
Smoothie
Contains more Calcium +302.4%
Contains more Iron +2626.7%
Contains more Potassium +829.2%
Contains less Sodium -95.2%
Wheat Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Smoothie
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 6% 0% 0% 3% 4% 0% 0% 0% 0%
Contains more Calcium +302.4%
Contains more Iron +2626.7%
Contains more Potassium +829.2%
Contains less Sodium -95.2%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Wheat Bread
Wheat Bread
9
:
3
Smoothie
Smoothie
Contains more Vitamin B3 +665.9%
Contains more Vitamin B6 +86.6%
Contains more Vitamin A +∞%
Contains more Vitamin C +12150%
Contains more Vitamin B12 +∞%
Wheat Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
Smoothie
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 0% 0% 82% 0% 0% 16% 0% 19% 0% 30% 0%
Contains more Vitamin B3 +665.9%
Contains more Vitamin B6 +86.6%
Contains more Vitamin A +∞%
Contains more Vitamin C +12150%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat Bread
Wheat Bread
4
:
1
Smoothie
Smoothie
Contains more Protein +962.3%
Contains more Fats +∞%
Contains more Carbs +583.5%
Contains more Other +714.7%
Contains more Water +272.6%
Wheat Bread
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Smoothie
8% 90%
Protein: 1.22 g
Fats: 0 g
Carbs: 8.16 g
Water: 90.28 g
Other: 0.34 g
Contains more Protein +962.3%
Contains more Fats +∞%
Contains more Carbs +583.5%
Contains more Other +714.7%
Contains more Water +272.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat Bread Smoothie
Rich in minerals ok
Lower in Sugar ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Wheat Bread Smoothie Opinion
Net carbs 51.07g 8.16g Wheat Bread
Protein 12.96g 1.22g Wheat Bread
Fats 4.27g 0g Wheat Bread
Carbs 55.77g 8.16g Wheat Bread
Calories 313kcal 37kcal Wheat Bread
Sugar 6.42g 7.35g Wheat Bread
Fiber 4.7g 0g Wheat Bread
Calcium 165mg 41mg Wheat Bread
Iron 4.09mg 0.15mg Wheat Bread
Magnesium 59mg Wheat Bread
Phosphorus 188mg Wheat Bread
Potassium 223mg 24mg Wheat Bread
Sodium 601mg 29mg Smoothie
Zinc 1.47mg Wheat Bread
Copper 0.198mg Wheat Bread
Manganese 1.377mg Wheat Bread
Selenium 33.4µg Wheat Bread
Vitamin A 0IU 408IU Smoothie
Vitamin E 0.24mg Wheat Bread
Vitamin C 0.2mg 24.5mg Smoothie
Vitamin B1 0.439mg Wheat Bread
Vitamin B2 0.382mg Wheat Bread
Vitamin B3 6.25mg 0.816mg Wheat Bread
Vitamin B5 0.456mg Wheat Bread
Vitamin B6 0.153mg 0.082mg Wheat Bread
Folate 86µg Wheat Bread
Vitamin B12 0µg 0.24µg Smoothie
Vitamin K 5.7µg Wheat Bread
Tryptophan 0.092mg Wheat Bread
Threonine 0.299mg Wheat Bread
Isoleucine 0.258mg Wheat Bread
Leucine 0.461mg Wheat Bread
Lysine 0.215mg Wheat Bread
Methionine 0.105mg Wheat Bread
Phenylalanine 0.315mg Wheat Bread
Valine 0.31mg Wheat Bread
Histidine 0.15mg Wheat Bread
Saturated Fat 0.989g 0g Smoothie
Monounsaturated Fat 1.019g Wheat Bread
Polyunsaturated fat 1.72g Wheat Bread
Omega-3 - ALA 0.161g Wheat Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Bread Smoothie
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
38%
Wheat Bread
14%
Smoothie
Minerals Daily Need Coverage Score
89%
Wheat Bread
2%
Smoothie

Comparison summary

Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is lower in Sugar?
Wheat Bread
Wheat Bread is lower in Sugar (difference - 0.93g)
Which food is richer in vitamins?
Wheat Bread
Wheat Bread is relatively richer in vitamins
Which food contains less Sodium?
Smoothie
Smoothie contains less Sodium (difference - 572mg)
Which food is lower in Saturated Fat?
Smoothie
Smoothie is lower in Saturated Fat (difference - 0.989g)
Which food is lower in glycemic index?
Smoothie
Smoothie is lower in glycemic index (difference - 16)
Which food is cheaper?
Smoothie
Smoothie is cheaper (difference - $0.3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/nutrients
  2. Smoothie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174829/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.