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Smoothie vs. Mixed nuts — In-Depth Nutrition Comparison

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The main differences between smoothie and mixed nuts

  • Smoothie is richer in vitamin C, vitamin B12, and vitamin A, yet mixed nuts are richer in vitamin B3, iron, fiber, vitamin B6, potassium, and calcium.
  • Daily need coverage for saturated fat for mixed nuts is 44% higher.
  • Mixed nuts have a lower glycemic index than smoothie.

Food types used in this article are Beverages, V8 SPLASH Smoothies, Strawberry Banana and Nuts, mixed nuts, oil roasted, with peanuts, without salt added.

Infographic

Smoothie vs Mixed nuts infographic
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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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
Contains more CalciumCalcium +185.4%
Contains more PotassiumPotassium +2533.3%
Contains more IronIron +1640%
Contains less SodiumSodium -82.8%

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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
Contains more Vitamin CVitamin C +4800%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B3Vitamin B3 +844.7%
Contains more Vitamin B6Vitamin B6 +329.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~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
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Contains more WaterWater +4240.4%
Contains more ProteinProtein +1542.6%
Contains more FatsFats +∞%
Contains more CarbsCarbs +158%
Contains more OtherOther +747.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Smoothie Mixed nuts DV% diff.
Copper 0.907mg 101%
Polyunsaturated fat 14.612g 97%
Manganese 2.04mg 89%
Fats 0g 53.95g 83%
Monounsaturated fat 28.488g 71%
Phosphorus 456mg 65%
Selenium 33.9µg 62%
Magnesium 229mg 55%
Vitamin E 7.82mg 52%
Vitamin B3 0.816mg 7.709mg 43%
Saturated fat 0g 8.711g 40%
Protein 1.22g 20.04g 38%
Iron 0.15mg 2.61mg 31%
Zinc 3.36mg 31%
Calories 37kcal 607kcal 29%
Fiber 0g 7g 28%
Vitamin C 24.5mg 0.5mg 27%
Vitamin B5 1.14mg 23%
Vitamin B6 0.082mg 0.352mg 21%
Folate 83µg 21%
Potassium 24mg 632mg 18%
Vitamin B1 0.189mg 16%
Vitamin B2 0.196mg 15%
Vitamin B12 0.24µg 0µg 10%
Choline 52mg 9%
Calcium 41mg 117mg 8%
Vitamin K 5.7µg 5%
Carbs 8.16g 21.05g 4%
Starch 4.2g 2%
Sodium 29mg 5mg 1%
Net carbs 8.16g 14.05g N/A
Sugar 7.35g 4.15g N/A
Trans fat 0g 0.055g N/A
Tryptophan 0.22mg 0%
Threonine 0.703mg 0%
Isoleucine 0.826mg 0%
Leucine 1.656mg 0%
Lysine 0.782mg 0%
Methionine 0.283mg 0%
Phenylalanine 1.182mg 0%
Valine 1.001mg 0%
Histidine 0.572mg 0%
Omega-3 - EPA 0.005g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Smoothie Mixed nuts
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
50%
Mixed nuts
Minerals Daily Need Coverage Score
2%
Smoothie
139%
Mixed nuts

Comparison summary

Which food is lower in Saturated fat?
Smoothie
Smoothie is lower in Saturated fat (difference - 8.711g)
Which food is cheaper?
Smoothie
Smoothie is cheaper (difference - $3)
Which food is lower in Sugar?
Mixed nuts
Mixed nuts is lower in Sugar (difference - 3.2g)
Which food contains less Sodium?
Mixed nuts
Mixed nuts contains less Sodium (difference - 24mg)
Which food is lower in glycemic index?
Mixed nuts
Mixed nuts is lower in glycemic index (difference - 20)
Which food is richer in minerals?
Mixed nuts
Mixed nuts is relatively richer in minerals
Which food is richer in vitamins?
Mixed nuts
Mixed nuts is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.