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Smoothie vs. Egg white — In-Depth Nutrition Comparison

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Differences between smoothie and egg whites

  • Egg whites contain less vitamin C, vitamin A, vitamin B12, and vitamin B6 than smoothie.
  • Smoothie's daily need coverage for vitamin C is 27% higher.
  • The amount of sugar in egg whites is lower.
  • Egg whites have a lower glycemic index. The glycemic index of egg whites is 0, while the glycemic index of smoothie is 44.

The food types used in this comparison are Beverages, V8 SPLASH Smoothies, Strawberry Banana and Egg, white, raw, fresh.

Infographic

Smoothie vs Egg white 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 7.9% 2.1% 14% 3% 7.7% 0.82% 6.4% 22% 1.4% 109%
Contains more CalciumCalcium +485.7%
Contains more IronIron +87.5%
Contains less SodiumSodium -82.5%
Contains more PotassiumPotassium +579.2%

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% 0% 0% 0% 1% 101% 2% 11% 1.2% 11% 0% 3% 0.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +677.1%
Contains more Vitamin B6Vitamin B6 +1540%
Contains more Vitamin B12Vitamin B12 +166.7%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

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
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
Contains more CarbsCarbs +1017.8%
Contains more ProteinProtein +793.4%
Contains more FatsFats +∞%
Contains more OtherOther +85.3%
~equal in Water ~87.57g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Smoothie Egg white DV% diff.
Selenium 20µg 36%
Vitamin B2 0.439mg 34%
Vitamin C 24.5mg 0mg 27%
Protein 1.22g 10.9g 19%
Vitamin B12 0.24µg 0.09µg 6%
Sodium 29mg 166mg 6%
Vitamin B6 0.082mg 0.005mg 6%
Vitamin B5 0.19mg 4%
Vitamin B3 0.816mg 0.105mg 4%
Potassium 24mg 163mg 4%
Copper 0.023mg 3%
Calcium 41mg 7mg 3%
Magnesium 11mg 3%
Phosphorus 15mg 2%
Carbs 8.16g 0.73g 2%
Folate 4µg 1%
Iron 0.15mg 0.08mg 1%
Calories 37kcal 52kcal 1%
Fats 0g 0.17g 0%
Net carbs 8.16g 0.73g N/A
Sugar 7.35g 0.71g N/A
Zinc 0.03mg 0%
Manganese 0.011mg 0%
Vitamin B1 0.004mg 0%
Choline 1.1mg 0%
Tryptophan 0.125mg 0%
Threonine 0.449mg 0%
Isoleucine 0.661mg 0%
Leucine 1.016mg 0%
Lysine 0.806mg 0%
Methionine 0.399mg 0%
Phenylalanine 0.686mg 0%
Valine 0.809mg 0%
Histidine 0.29mg 0%
Fructose 0.07g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Smoothie Egg white
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
10%
Egg white
Minerals Daily Need Coverage Score
2%
Smoothie
17%
Egg white

Comparison summary

Which food contains less Sodium?
Smoothie
Smoothie contains less Sodium (difference - 137mg)
Which food is cheaper?
Smoothie
Smoothie is cheaper (difference - $1)
Which food is lower in Sugar?
Egg white
Egg white is lower in Sugar (difference - 6.64g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 44)
Which food is richer in minerals?
Egg white
Egg white is relatively richer in minerals
Which food is richer in vitamins?
Egg white
Egg white is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Saturated fat?
?
The foods are relatively equal in Saturated fat (0 g)

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. Egg white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.