Smoothie vs. Kiwi — In-Depth Nutrition Comparison
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A recap on differences between smoothie and kiwi
- Smoothie is higher in vitamin B12 and vitamin A, yet kiwi is higher in vitamin C, fiber, and potassium.
- Kiwi covers your daily vitamin C needs 76% more than smoothie.
- The glycemic index of smoothie is lower.
Food varieties used in this article are Beverages, V8 SPLASH Smoothies, Strawberry Banana and Kiwifruit, green, raw.
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.
| Contains more CalciumCalcium | +20.6% |
| Contains more PotassiumPotassium | +1200% |
| Contains more IronIron | +106.7% |
| Contains less SodiumSodium | -89.7% |
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.
| Contains more Vitamin B3Vitamin B3 | +139.3% |
| Contains more Vitamin B6Vitamin B6 | +30.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +278.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +∞% |
| Contains more CarbsCarbs | +79.7% |
| Contains more OtherOther | +79.4% |
~equal in
Protein
~1.14g
~equal in
Water
~83.07g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin C | 24.5mg | 92.7mg | 76% |
| Vitamin K | 40.3µg | 34% | |
| Copper | 0.13mg | 14% | |
| Fiber | 0g | 3g | 12% |
| Vitamin E | 1.46mg | 10% | |
| Vitamin B12 | 0.24µg | 0µg | 10% |
| Potassium | 24mg | 312mg | 8% |
| Folate | 25µg | 6% | |
| Fructose | 4.35g | 5% | |
| Phosphorus | 34mg | 5% | |
| Magnesium | 17mg | 4% | |
| Vitamin B5 | 0.183mg | 4% | |
| Manganese | 0.098mg | 4% | |
| Vitamin B3 | 0.816mg | 0.341mg | 3% |
| Polyunsaturated fat | 0.287g | 2% | |
| Vitamin B1 | 0.027mg | 2% | |
| Vitamin B2 | 0.025mg | 2% | |
| Iron | 0.15mg | 0.31mg | 2% |
| Carbs | 8.16g | 14.66g | 2% |
| Calories | 37kcal | 61kcal | 1% |
| Sodium | 29mg | 3mg | 1% |
| Fats | 0g | 0.52g | 1% |
| Zinc | 0.14mg | 1% | |
| Vitamin B6 | 0.082mg | 0.063mg | 1% |
| Calcium | 41mg | 34mg | 1% |
| Choline | 7.8mg | 1% | |
| Protein | 1.22g | 1.14g | 0% |
| Net carbs | 8.16g | 11.66g | N/A |
| Sugar | 7.35g | 8.99g | N/A |
| Vitamin A | 4µg | 0% | |
| Selenium | 0.2µg | 0% | |
| Saturated fat | 0g | 0.029g | 0% |
| Monounsaturated fat | 0.047g | 0% | |
| Tryptophan | 0.015mg | 0% | |
| Threonine | 0.047mg | 0% | |
| Isoleucine | 0.051mg | 0% | |
| Leucine | 0.066mg | 0% | |
| Lysine | 0.061mg | 0% | |
| Methionine | 0.024mg | 0% | |
| Phenylalanine | 0.044mg | 0% | |
| Valine | 0.057mg | 0% | |
| Histidine | 0.027mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
39%
Minerals Daily Need Coverage Score
2%
14%
Comparison summary
Which food is lower in Sugar?
Smoothie is lower in Sugar (difference - 1.64g)
Which food is lower in Saturated fat?
Smoothie is lower in Saturated fat (difference - 0.029g)
Which food is lower in glycemic index?
Smoothie is lower in glycemic index (difference - 14)
Which food is cheaper?
Smoothie is cheaper (difference - $0.5)
Which food contains less Sodium?
Kiwi contains less Sodium (difference - 26mg)
Which food is richer in minerals?
Kiwi is relatively richer in minerals
Which food is richer in vitamins?
Kiwi is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)