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  6. Orange juice vs. Smoothie

Orange juice vs. Smoothie — In-Depth Nutrition Comparison

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Summary of differences between Orange juice and Smoothie

  • Orange juice has more Vitamin C, and Potassium, however, Smoothie is higher in Vitamin B12.
  • Orange juice covers your daily need of Vitamin C 28% more than Smoothie.
  • Orange juice has 8 times more Potassium than Smoothie. While Orange juice has 200mg of Potassium, Smoothie has only 24mg.

These are the specific foods used in this comparison Orange juice, raw and Beverages, V8 SPLASH Smoothies, Strawberry Banana.

Infographic

Orange juice 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 12% 2.1% 5.6% 0% 0% 0% 3.8% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more PotassiumPotassium +733.3%
Contains more IronIron +33.3%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -96.6%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +272.7%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 167% 12% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 82% 24% 0% 0% 0% 0% 15% 0% 19% 30% 0% 0% 0%
Contains more Vitamin CVitamin C +104.1%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +104%
Contains more Vitamin B3Vitamin B3 +104%
Contains more Vitamin B6Vitamin B6 +105%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
8% 90%
Protein: 1.22 g
Fats: 0 g
Carbs: 8.16 g
Water: 90.28 g
Other: 0.34 g
Contains more FatsFats +∞%
Contains more CarbsCarbs +27.5%
Contains more OtherOther +17.6%
Contains more ProteinProtein +74.3%
~equal in Water ~90.28g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Orange juice Smoothie Opinion
Calories 45kcal 37kcal Orange juice
Protein 0.7g 1.22g Smoothie
Fats 0.2g 0g Orange juice
Vitamin C 50mg 24.5mg Orange juice
Net carbs 10.2g 8.16g Orange juice
Carbs 10.4g 8.16g Orange juice
Magnesium 11mg Orange juice
Calcium 11mg 41mg Smoothie
Potassium 200mg 24mg Orange juice
Iron 0.2mg 0.15mg Orange juice
Sugar 8.4g 7.35g Smoothie
Fiber 0.2g 0g Orange juice
Copper 0.044mg Orange juice
Zinc 0.05mg Orange juice
Phosphorus 17mg Orange juice
Sodium 1mg 29mg Orange juice
Vitamin A 200IU 408IU Smoothie
Vitamin A 10µg Orange juice
Vitamin E 0.04mg Orange juice
Manganese 0.014mg Orange juice
Selenium 0.1µg Orange juice
Vitamin B1 0.09mg Orange juice
Vitamin B2 0.03mg Orange juice
Vitamin B3 0.4mg 0.816mg Smoothie
Vitamin B5 0.19mg Orange juice
Vitamin B6 0.04mg 0.082mg Smoothie
Vitamin B12 0µg 0.24µg Smoothie
Vitamin K 0.1µg Orange juice
Folate 30µg Orange juice
Choline 6.2mg Orange juice
Saturated Fat 0.024g 0g Smoothie
Monounsaturated Fat 0.036g Orange juice
Polyunsaturated fat 0.04g Orange juice
Tryptophan 0.002mg Orange juice
Threonine 0.008mg Orange juice
Isoleucine 0.008mg Orange juice
Leucine 0.013mg Orange juice
Lysine 0.009mg Orange juice
Methionine 0.003mg Orange juice
Phenylalanine 0.009mg Orange juice
Valine 0.011mg Orange juice
Histidine 0.003mg Orange juice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange juice Smoothie
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
20%
Orange juice
13%
Smoothie
Minerals Daily Need Coverage Score
6%
Orange juice
2%
Smoothie

Comparison summary

Which food is lower in Sugar?
Smoothie
Smoothie is lower in Sugar (difference - 1.05g)
Which food is lower in Saturated Fat?
Smoothie
Smoothie is lower in Saturated Fat (difference - 0.024g)
Which food is lower in glycemic index?
Smoothie
Smoothie is lower in glycemic index (difference - 6)
Which food contains less Sodium?
Orange juice
Orange juice contains less Sodium (difference - 28mg)
Which food is richer in minerals?
Orange juice
Orange juice is relatively richer in minerals
Which food is richer in vitamins?
Orange juice
Orange juice is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.