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Smoothie vs. Milk — In-Depth Nutrition Comparison

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How are smoothie and milk different?

  • Smoothie is higher in vitamin C; however, milk is richer in vitamin B12 and calcium.
  • Daily need coverage for vitamin C for smoothie is 27% higher.
  • Smoothie contains 9 times more vitamin B3 than milk. While smoothie contains 0.816mg of vitamin B3, milk contains only 0.093mg.
  • Milk has less sugar.
  • Milk has a lower glycemic index (31) than smoothie (44).

Beverages, V8 SPLASH Smoothies, Strawberry Banana and Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D are the varieties used in this article.

Infographic

Smoothie vs Milk 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%
Milk
Milk
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
Contains more IronIron +400%
Contains less SodiumSodium -34.1%
Contains more CalciumCalcium +204.9%
Contains more PotassiumPotassium +525%

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% 24% 0% 0% 0% 0% 15% 0% 19% 30% 0% 0% 0%
Milk
Milk
9
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% 12% 0.2% 36% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8% 9.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +108.2%
Contains more Vitamin B3Vitamin B3 +777.4%
Contains more Vitamin B6Vitamin B6 +121.6%
Contains more Vitamin B12Vitamin B12 +95.8%

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
Milk
Milk
3
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
Contains more CarbsCarbs +63.5%
Contains more ProteinProtein +176.2%
Contains more FatsFats +∞%
Contains more OtherOther +120.6%
~equal in Water ~89.92g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Smoothie Milk Opinion
Calories 37kcal 42kcal Milk
Protein 1.22g 3.37g Milk
Fats 0g 0.97g Milk
Vitamin C 24.5mg 0mg Smoothie
Net carbs 8.16g 4.99g Smoothie
Carbs 8.16g 4.99g Smoothie
Cholesterol 0mg 5mg Smoothie
Vitamin D 48IU Milk
Magnesium 11mg Milk
Calcium 41mg 125mg Milk
Potassium 24mg 150mg Milk
Iron 0.15mg 0.03mg Smoothie
Sugar 7.35g 5.2g Milk
Copper 0.01mg Milk
Zinc 0.42mg Milk
Phosphorus 95mg Milk
Sodium 29mg 44mg Smoothie
Vitamin A 408IU 196IU Smoothie
Vitamin A 58µg Milk
Vitamin E 0.01mg Milk
Vitamin D 1.2µg Milk
Manganese 0.003mg Milk
Selenium 3.3µg Milk
Vitamin B1 0.02mg Milk
Vitamin B2 0.185mg Milk
Vitamin B3 0.816mg 0.093mg Smoothie
Vitamin B5 0.361mg Milk
Vitamin B6 0.082mg 0.037mg Smoothie
Vitamin B12 0.24µg 0.47µg Milk
Vitamin K 0.1µg Milk
Folate 5µg Milk
Choline 17.7mg Milk
Saturated Fat 0g 0.633g Smoothie
Monounsaturated fat 0.277g Milk
Polyunsaturated fat 0.035g Milk
Tryptophan 0.043mg Milk
Threonine 0.143mg Milk
Isoleucine 0.174mg Milk
Leucine 0.319mg Milk
Lysine 0.282mg Milk
Methionine 0.088mg Milk
Phenylalanine 0.174mg Milk
Valine 0.22mg Milk
Histidine 0.101mg Milk
Omega-3 - ALA 0.004g Milk
Omega-6 - Linoleic acid 0.027g Milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Smoothie Milk
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
13%
Smoothie
15%
Milk
Minerals Daily Need Coverage Score
2%
Smoothie
14%
Milk

Comparison summary

Which food is lower in Cholesterol?
Smoothie
Smoothie is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Smoothie
Smoothie contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Smoothie
Smoothie is lower in Saturated Fat (difference - 0.633g)
Which food is cheaper?
Smoothie
Smoothie is cheaper (difference - $0.6)
Which food is lower in Sugar?
Milk
Milk is lower in Sugar (difference - 2.15g)
Which food is lower in glycemic index?
Milk
Milk is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Milk
Milk is relatively richer in minerals
Which food is richer in vitamins?
Milk
Milk is relatively richer in vitamins

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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.