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Smoothie vs Juice - In-Depth Nutrition Comparison

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What are the differences between Smoothie and Juice?

  • Smoothie is higher in Vitamin C, yet Juice is higher in Vitamin B6, Vitamin B3, and Vitamin B12.
  • Juice's daily need coverage for Vitamin B6 is 32% more.
  • Smoothie has 21 times more Calcium than Juice. While Smoothie has 41mg of Calcium, Juice has only 2mg.
  • The amount of Sugar in Smoothie is lower.

We used Beverages, V8 SPLASH Smoothies, Strawberry Banana and Beverages, Orange juice drink types in this article.

Infographic

Smoothie vs Juice 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Juice
Contains more Calcium +1950%
Contains more Iron +36.4%
Contains more Potassium +75%
Contains less Sodium -93.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 6% 0% 0% 3% 4% 0% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 5% 3% 2% 4% 1% 1% 6%
Contains more Calcium +1950%
Contains more Iron +36.4%
Contains more Potassium +75%
Contains less Sodium -93.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
8
Juice
Contains more Vitamin A +827.3%
Contains more Vitamin C +63.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin B3 +512.7%
Contains more Vitamin B6 +509.8%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 1% 0% 50% 96% 100% 94% 4% 116% 3% 0% 0%
Contains more Vitamin A +827.3%
Contains more Vitamin C +63.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin B3 +512.7%
Contains more Vitamin B6 +509.8%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Smoothie Juice
Lower in Sugar ok
Lower in glycemic index ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Saturated Fat Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Smoothie Juice Opinion
Net carbs 8.16g 13.21g Juice
Protein 1.22g 0.2g Smoothie
Fats 0g 0g
Carbs 8.16g 13.41g Juice
Calories 37kcal 54kcal Juice
Starch g g
Fructose g g
Sugar 7.35g 9.36g Smoothie
Fiber 0g 0.2g Juice
Calcium 41mg 2mg Smoothie
Iron 0.15mg 0.11mg Smoothie
Magnesium mg 3mg Juice
Phosphorus mg 4mg Juice
Potassium 24mg 42mg Juice
Sodium 29mg 2mg Juice
Zinc mg 0.02mg Juice
Copper mg 0.018mg Juice
Vitamin A 408IU 44IU Smoothie
Vitamin E mg 0.02mg Juice
Vitamin D IU IU
Vitamin D µg µg
Vitamin C 24.5mg 15mg Smoothie
Vitamin B1 mg 0.38mg Juice
Vitamin B2 mg 0.43mg Juice
Vitamin B3 0.816mg 5mg Juice
Vitamin B5 mg 0.06mg Juice
Vitamin B6 0.082mg 0.5mg Juice
Folate µg 4µg Juice
Vitamin B12 0.24µg 0µg Smoothie
Vitamin K µg 0µg Juice
Tryptophan mg mg
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine mg mg
Methionine mg mg
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0g 0g
Monounsaturated Fat g 0.01g Juice
Polyunsaturated fat g 0.01g Juice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Smoothie Juice
Low Fats diet Equal
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
14
Smoothie
39
Juice
Mineral Summary Score
3
Smoothie
2
Juice

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
7%
Smoothie
1%
Juice
Carbohydrates
8%
Smoothie
13%
Juice
Fats
0%
Smoothie
0%
Juice

Comparison summary

Which food is lower in Sugar?
Smoothie
Smoothie is lower in Sugar (difference - 2.01g)
Which food is lower in glycemic index?
Smoothie
Smoothie is lower in glycemic index (difference - 6)
Which food contains less Sodium?
Juice
Juice contains less Sodium (difference - 27mg)
Which food is richer in vitamins?
Juice
Juice 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)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Smoothie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174829/nutrients
  2. Juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169044/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.