Smoothie vs. Juice — Nutrition and Health Impact Comparison

Calories

A 100-gram serving of juice contains 54 calories. The caloric value for the same amount of smoothie is 37. Subsequently, one cup of juice contains 134 calories, while one cup of smoothie has 91 calories.  

Protein and Fats 

Both are not particularly rich in proteins or fats; however, a smoothie is slightly higher in protein. Smoothies and juices are low in all essential amino acids.

Carbohydrates

Juice has a slightly higher carbohydrate content. A 100-gram serving of juice contains 13.2 grams of carbohydrates, while the same smoothie serving has 8.1 grams. The carbohydrate content in juice and smoothies comprises 70-90% sugar. There is 0.2g of fiber in 100g of juice and 0g in 100g of smoothie.

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison

Juice

0

Smoothie

0

Vitamins

It loses many of its vitamins while processing fruit into juice or smoothies. However, both juice and smoothie are high in vitamin C,15mg and 24.5 mg, respectively. Juice contains a decent amount of vitamins B1, B2, B5, and folate. 

Smoothies have nine times more vitamin A and 0.24 mg of vitamin B12. At the same time, juice has six times more vitamins B3 and B6.

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.

Juice

7

Smoothie

3

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+∞%
Contains more Vitamin B2Vitamin B2	+∞%
Contains more Vitamin B3Vitamin B3	+512.7%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+509.8%
Contains more FolateFolate	+∞%

Contains more Vitamin CVitamin C	+63.3%
Contains more Vitamin AVitamin A	+827.3%
Contains more Vitamin B12Vitamin B12	+∞%

~equal in Vitamin D ~µg

~equal in Vitamin K ~µg

~equal in Choline ~mg

Minerals

Orange juice is 3.5 times richer in copper and two times richer in potassium. Although in lower quantities, the juice is also slightly richer in magnesium, phosphorus, zinc, copper, and manganese. Smoothies are more prosperous in calcium and sodium, containing 41 and 21 grams of minerals, respectively. Both contain the same amount of iron.

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.

Juice

7

Smoothie

2

Contains more MagnesiumMagnesium	+∞%
Contains more PotassiumPotassium	+75%
Contains more CopperCopper	+∞%
Contains more ZincZinc	+∞%
Contains more PhosphorusPhosphorus	+∞%
Contains less SodiumSodium	-93.1%
Contains more ManganeseManganese	+∞%

Contains more CalciumCalcium	+1950%
Contains more IronIron	+36.4%

~equal in Selenium ~µg

Glycemic Index

The glycemic index of juice is 50, whereas the glycemic index of smoothies is 44. Both are considered to have low glycemic index values.

Acidity

With a pH value between 3.30 and 4.19, juice is naturally acidic. With pHs of 3.91 and 4.45, smoothies have similar acidity. The PRAL values for juice and smoothies have been calculated to be -0.7 and -0.4, respectively. This demonstrates that juice is more alkalizing than smoothies.

Diabetes

A meta-analysis suggests that 100% fruit juice consumption is not correlated with a heightened risk of developing type 2 diabetes. In contrast, the intake of sugar-sweetened juice is associated with an increased risk (13,14). This insight aligns with considerations for commercially prepared smoothies and homemade alternatives. Commercially prepared smoothies, especially those featuring added sugars such as flavored yogurt and sweetened juices, may contribute to a higher risk of diabetes due to their increased added sugar content. On the other hand, homemade smoothies with minimal added sugar, particularly those incorporating whole fruits for natural sweetness, offer a healthier option, paralleling the findings related to fruit juice(15).

Digestive Health

Smoothies and juice differ significantly in their impact on digestion. Soluble fiber, present in fruits and vegetables like carrots, apples, peas, green beans, and citrus fruits, dissolves in water, slowing digestion and aiding blood sugar management (16).In contrast, insoluble fiber in vegetables like potatoes, cauliflower,  and dark leafy greens adds bulk to stool, promoting regular bowel movements (17). Smoothies, containing more fiber than juice, have an advantage in supporting gut health by fostering a diverse microbiome and preventing constipation(11). The smoothie fiber contributes to satiation by slowing nutrient absorption and maintaining steady blood sugar levels. In terms of digestion, smoothies are often considered more filling, satiating, and conducive to overall gut health than juice.

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan

Anthocyanins are chemical compounds found in strawberries, bananas, and oranges that have been proven to lower blood pressure and increase blood vessel elasticity. This means that consuming a smoothie or juice made with these fruits can positively impact the cardiovascular system. So, incorporating these fruits into your diet can be a healthy choice (18,19,20).

Smoothies are better than juices as they contain more dietary fiber, which may help lower "bad" LDL cholesterol levels, reducing the risk of atherosclerosis. On the other hand, consuming 500ml of orange juice daily may also help reduce LDL cholesterol levels in your bloodstream (21,22).

Take control of your health and start incorporating orange juice and smoothies into your daily routine. This simple change will enhance your overall well-being.