Powerade vs. Gatorade - Is There A Difference?

Calories

They are low in calories since they are not meant to refuel energy stores in the body. A 100ml of Powerade provides 32 calories, while the same serving of Gatorade has 26 calories.

Carbs

Powerade is higher in carbohydrates, containing 7.8g per 100ml, while the same serving of Gatorade has 6.4g of carbohydrates. These are the low-carb varieties of these drinks.

However, there are 0-carb versions of both, known as Powerade Zero and Gatorade G2 Zero. The regular carbohydrate versions are called Powerade and Gatorade Thirst Quencher. 

Powerade contains almost 2 times more sucrose, while Gatorade is almost 5 times higher in sucrose.

Protein and Fats

The protein and fat content are negligible. 

Minerals

This is the most important part to consider when comparing these beverages. The main goal of Powerade and Gatorade are to refill your electrolyte and fluids during workouts. 

Powerade has regular bottles and an edition with ION4 written on it. The main difference is that ION4 has additional magnesium and calcium ions. In comparison, the regular ones contain sodium and potassium. Considering the regular version of Powerade and not the ION4 composition, they are nearly similar in sodium and potassium contents.

However, if we consider the ION4 version of Powerade, it will be richer in magnesium and calcium. 

It is important to understand that the mineral contents are not there to fill daily mineral values. They are just there to substitute for the lost electrolytes during a 1 to 2-hour workout. 

The Gatorade G performance O2 is 10 times richer in phosphorus and contains copper and manganese, which Powerade lacks entirely.

On the other hand, lemon-lime-flavored Powerade is richer in iron and potassium.

We can visualize the mineral micronutrient comparison below.

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.

Gatorade

3

Powerade

2

Contains more CopperCopper	+∞%
Contains more PhosphorusPhosphorus	+900%
Contains more ManganeseManganese	+∞%

Contains more PotassiumPotassium	+20%
Contains more IronIron	+80%

~equal in Magnesium ~0mg

~equal in Calcium ~1mg

~equal in Zinc ~0.01mg

~equal in Sodium ~42mg

~equal in Selenium ~0µg

Vitamins 

Powerade contains higher amounts of vitamins B3 or niacin, B6, and B12. Gatorade is mostly absent in these vitamins. 

In comparison, Gatorade provides low levels of vitamins C, B5, and K, which Powerade lacks. 

You can find the comparison infographics below.

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.

Gatorade

3

Powerade

3

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin B3Vitamin B3	+611.4%
Contains more Vitamin B6Vitamin B6	+695354.5%
Contains more Vitamin B12Vitamin B12	+∞%

~equal in Vitamin A ~0IU

~equal in Vitamin E ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0.011mg

~equal in Vitamin B2 ~0mg

~equal in Folate ~0µg

~equal in Choline ~0mg

Rehydration After Exercise

Gatorade and Powerade were shown to have higher hydration than water regarding the same volume consumed during the same time. However, there was no remarkable difference between the two regarding hydration (3).
However, the added sodium in these drinks did not replenish the amount lost to its previous amounts (4, 5).

Rehydration After Gastroenteritis

During gastroenteritis, there is decreased electrolyte and water absorption, leading to diarrhea. After several hours, the patient might become dehydrated. 

A study has shown that consumption of Gatorade during mild viral gastroenteritis can lead to decreased risks of dehydration or at least slow down the rate of dehydration to settle in (6). 

However, sports drinks are high in sugar, thus have a high osmolarity, contain little sodium and potassium, and may lead to worsened diarrhea and hyponatremia (7).

Impact on Dental Health

Powerade and Gatorade contain citric acid, which is linked to increased dental enamel erosion. However, it was shown that calcium-containing beverages decreased the risks of enamel erosion. According to research, the ION4 composition of Powerade has reduced the risks of enamel erosion since it contains calcium (8).