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  6. Orange vs. Smoothie

Orange vs. Smoothie — In-Depth Nutrition Comparison

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What are the differences between Orange and Smoothie?

  • Orange is higher in Vitamin C, and Fiber, yet Smoothie is higher in Vitamin B12.
  • Orange's daily need coverage for Vitamin C is 32% more.
  • The amount of Sugar in Smoothie is lower.

We used Oranges, raw, all commercial varieties and Beverages, V8 SPLASH Smoothies, Strawberry Banana types in this article.

Infographic

Orange 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.
Orange
Orange
8
:
2
Smoothie
Smoothie
Contains more Potassium +654.2%
Contains less Sodium -100%
Contains more Iron +50%
Equal in Calcium - 41
Orange
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 4% 8% 6% 16% 0% 2% 15% 4% 3%
Smoothie
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 6% 0% 0% 3% 4% 0% 0% 0% 0%
Contains more Potassium +654.2%
Contains less Sodium -100%
Contains more Iron +50%
Equal in Calcium - 41

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.
Orange
Orange
8
:
4
Smoothie
Smoothie
Contains more Vitamin C +117.1%
Contains more Vitamin A +81.3%
Contains more Vitamin B3 +189.4%
Contains more Vitamin B6 +36.7%
Contains more Vitamin B12 +∞%
Orange
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 4% 0% 178% 22% 10% 6% 15% 14% 23% 0% 0%
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 C +117.1%
Contains more Vitamin A +81.3%
Contains more Vitamin B3 +189.4%
Contains more Vitamin B6 +36.7%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Orange
Orange
3
:
2
Smoothie
Smoothie
Contains more Fats +∞%
Contains more Carbs +44%
Contains more Other +29.4%
Contains more Protein +29.8%
Equal in Water - 90.28
Orange
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 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 Fats +∞%
Contains more Carbs +44%
Contains more Other +29.4%
Contains more Protein +29.8%
Equal in Water - 90.28

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Orange Smoothie Opinion
Net carbs 9.35g 8.16g Orange
Protein 0.94g 1.22g Smoothie
Fats 0.12g 0g Orange
Carbs 11.75g 8.16g Orange
Calories 47kcal 37kcal Orange
Sugar 9.35g 7.35g Smoothie
Fiber 2.4g 0g Orange
Calcium 40mg 41mg Smoothie
Iron 0.1mg 0.15mg Smoothie
Magnesium 10mg Orange
Phosphorus 14mg Orange
Potassium 181mg 24mg Orange
Sodium 0mg 29mg Orange
Zinc 0.07mg Orange
Copper 0.045mg Orange
Manganese 0.025mg Orange
Selenium 0.5µg Orange
Vitamin A 225IU 408IU Smoothie
Vitamin A RAE 11µg Orange
Vitamin E 0.18mg Orange
Vitamin C 53.2mg 24.5mg Orange
Vitamin B1 0.087mg Orange
Vitamin B2 0.04mg Orange
Vitamin B3 0.282mg 0.816mg Smoothie
Vitamin B5 0.25mg Orange
Vitamin B6 0.06mg 0.082mg Smoothie
Folate 30µg Orange
Vitamin B12 0µg 0.24µg Smoothie
Tryptophan 0.009mg Orange
Threonine 0.015mg Orange
Isoleucine 0.025mg Orange
Leucine 0.023mg Orange
Lysine 0.047mg Orange
Methionine 0.02mg Orange
Phenylalanine 0.031mg Orange
Valine 0.04mg Orange
Histidine 0.018mg Orange
Saturated Fat 0.015g 0g Smoothie
Monounsaturated Fat 0.023g Orange
Polyunsaturated fat 0.025g Orange

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange 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
24%
Orange
14%
Smoothie
Minerals Daily Need Coverage Score
7%
Orange
2%
Smoothie

Comparison summary

Which food is lower in Sugar?
Smoothie
Smoothie is lower in Sugar (difference - 2g)
Which food is lower in Saturated Fat?
Smoothie
Smoothie is lower in Saturated Fat (difference - 0.015g)
Which food is lower in glycemic index?
Smoothie
Smoothie is lower in glycemic index (difference - 1)
Which food is cheaper?
Smoothie
Smoothie is cheaper (difference - $0.4)
Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 29mg)
Which food is richer in minerals?
Orange
Orange is relatively richer in minerals
Which food is richer in vitamins?
Orange
Orange is relatively richer in vitamins
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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.