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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, and Vitamin B12, yet Juice is higher in Vitamin B6, and Vitamin B3.
  • Juice's daily need coverage for Vitamin B6 is 32% more.
  • 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Smoothie
Smoothie
2
:
8
Juice
Juice
Contains more Calcium +1950%
Contains more Iron +36.4%
Contains more Potassium +75%
Contains less Sodium -93.1%
Smoothie
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 6% 0% 0% 3% 4% 0% 0% 0% 0%
Juice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 5% 3% 2% 4% 1% 1% 6% 1% 0%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Smoothie
Smoothie
3
:
8
Juice
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%
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%
Juice
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Smoothie
Smoothie
3
:
1
Juice
Juice
Contains more Protein +510%
Contains more Other +78.9%
Contains more Carbs +64.3%
Equal in Water - 86.2
Smoothie
8% 90%
Protein: 1.22 g
Fats: 0 g
Carbs: 8.16 g
Water: 90.28 g
Other: 0.34 g
Juice
13% 86%
Protein: 0.2 g
Fats: 0 g
Carbs: 13.41 g
Water: 86.2 g
Other: 0.19 g
Contains more Protein +510%
Contains more Other +78.9%
Contains more Carbs +64.3%
Equal in Water - 86.2

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Smoothie Juice Opinion
Net carbs 8.16g 13.21g Juice
Protein 1.22g 0.2g Smoothie
Carbs 8.16g 13.41g Juice
Calories 37kcal 54kcal Juice
Sugar 7.35g 9.36g Smoothie
Fiber 0g 0.2g Juice
Calcium 41mg 2mg Smoothie
Iron 0.15mg 0.11mg Smoothie
Magnesium 3mg Juice
Phosphorus 4mg Juice
Potassium 24mg 42mg Juice
Sodium 29mg 2mg Juice
Zinc 0.02mg Juice
Copper 0.018mg Juice
Manganese 0.007mg Juice
Vitamin A 408IU 44IU Smoothie
Vitamin A RAE 2µg Juice
Vitamin E 0.02mg Juice
Vitamin C 24.5mg 15mg Smoothie
Vitamin B1 0.38mg Juice
Vitamin B2 0.43mg Juice
Vitamin B3 0.816mg 5mg Juice
Vitamin B5 0.06mg Juice
Vitamin B6 0.082mg 0.5mg Juice
Folate 4µg Juice
Vitamin B12 0.24µg 0µg Smoothie
Monounsaturated Fat 0.01g Juice
Polyunsaturated fat 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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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
14%
Smoothie
39%
Juice
Minerals Daily Need Coverage Score
2%
Smoothie
2%
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 minerals?
Juice
Juice is relatively richer in minerals
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 ($)

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.