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Smoothie vs. Chocolate chip cookie — In-Depth Nutrition Comparison

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A recap on differences between smoothie and chocolate chip cookie

  • Smoothie is higher in vitamin C and vitamin B12, yet chocolate chip cookie is higher in iron and potassium.
  • Chocolate chip cookie covers your daily saturated fat needs 70% more than smoothie.
  • Smoothie contains 123 times more vitamin C than chocolate chip cookie. While smoothie contains 24.5mg of vitamin C, chocolate chip cookie contains only 0.2mg.
  • The amount of sodium in smoothie is lower.

Food varieties used in this article are Beverages, V8 SPLASH Smoothies, Strawberry Banana and Cookies, chocolate chip, prepared from recipe, made with butter.

Infographic

Smoothie vs Chocolate chip cookie 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 0% 12% 2.1% 5.6% 0% 0% 0% 3.8% 0% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 11% 20% 93% 129% 26% 43% 44% 86% 61%
Contains less SodiumSodium -91.5%
Contains more PotassiumPotassium +820.8%
Contains more IronIron +1553.3%
~equal in Calcium ~38mg

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 82% 0% 0% 0% 0% 0% 15% 0% 19% 30% 0% 0% 0%
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 0.67% 46% 0% 0% 46% 41% 26% 16% 19% 10% 0% 25% 0%
Contains more Vitamin CVitamin C +12150%
Contains more Vitamin B12Vitamin B12 +200%
Contains more Vitamin B3Vitamin B3 +67.3%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.084mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 90%
Protein: 1.22 g
Fats: 0 g
Carbs: 8.16 g
Water: 90.28 g
Other: 0.34 g
6% 28% 58% 6% 2%
Protein: 5.7 g
Fats: 28.4 g
Carbs: 58.2 g
Water: 5.7 g
Other: 2 g
Contains more WaterWater +1483.9%
Contains more ProteinProtein +367.2%
Contains more FatsFats +∞%
Contains more CarbsCarbs +613.2%
Contains more OtherOther +488.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Smoothie Chocolate chip cookie DV% diff.
Saturated fat 0g 14.071g 64%
Fats 0g 28.4g 44%
Copper 0.386mg 43%
Polyunsaturated fat 4.541g 30%
Iron 0.15mg 2.48mg 29%
Manganese 0.663mg 29%
Vitamin C 24.5mg 0.2mg 27%
Calories 37kcal 488kcal 23%
Cholesterol 0mg 70mg 23%
Monounsaturated fat 8.241g 21%
Selenium 11.2µg 20%
Carbs 8.16g 58.2g 17%
Vitamin A 139µg 15%
Vitamin B1 0.184mg 15%
Phosphorus 100mg 14%
Sodium 29mg 341mg 14%
Vitamin B2 0.177mg 14%
Magnesium 55mg 13%
Zinc 0.94mg 9%
Protein 1.22g 5.7g 9%
Folate 33µg 8%
Vitamin B12 0.24µg 0.08µg 7%
Potassium 24mg 221mg 6%
Vitamin B5 0.259mg 5%
Vitamin B3 0.816mg 1.365mg 3%
Net carbs 8.16g 58.2g N/A
Calcium 41mg 38mg 0%
Sugar 7.35g N/A
Vitamin B6 0.082mg 0.084mg 0%
Tryptophan 0.072mg 0%
Threonine 0.191mg 0%
Isoleucine 0.224mg 0%
Leucine 0.391mg 0%
Lysine 0.214mg 0%
Methionine 0.106mg 0%
Phenylalanine 0.27mg 0%
Valine 0.279mg 0%
Histidine 0.123mg 0%
Omega-3 - DHA 0.003g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Smoothie Chocolate chip cookie
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
11%
Smoothie
18%
Chocolate chip cookie
Minerals Daily Need Coverage Score
2%
Smoothie
55%
Chocolate chip cookie

Comparison summary

Which food is lower in Cholesterol?
Smoothie
Smoothie is lower in Cholesterol (difference - 70mg)
Which food contains less Sodium?
Smoothie
Smoothie contains less Sodium (difference - 312mg)
Which food is lower in Saturated fat?
Smoothie
Smoothie is lower in Saturated fat (difference - 14.071g)
Which food is lower in glycemic index?
Smoothie
Smoothie is lower in glycemic index (difference - 6)
Which food is lower in Sugar?
Chocolate chip cookie
Chocolate chip cookie is lower in Sugar (difference - 7.35g)
Which food is richer in minerals?
Chocolate chip cookie
Chocolate chip cookie is relatively richer in minerals
Which food is richer in vitamins?
Chocolate chip cookie
Chocolate chip cookie is relatively richer in vitamins
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. Smoothie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174829/nutrients
  2. Chocolate chip cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172808/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.