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Smoothie vs. Nectarine — In-Depth Nutrition Comparison

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How are smoothie and nectarine different?

  • Smoothie is richer in vitamin C and vitamin B12, while nectarine is higher in fiber and potassium.
  • Smoothie covers your daily need for vitamin C, 21% more than nectarine.

Beverages, V8 SPLASH Smoothies, Strawberry Banana and Nectarines, raw types were used in this article.

Infographic

Smoothie vs Nectarine 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 6.4% 1.8% 18% 11% 29% 4.6% 11% 0% 7% 0%
Contains more CalciumCalcium +583.3%
Contains more PotassiumPotassium +737.5%
Contains more IronIron +86.7%
Contains less SodiumSodium -100%
~equal in Selenium ~0µg

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 18% 5.7% 15% 0% 8.5% 6.2% 21% 11% 5.8% 0% 5.5% 3.8% 3.4%
Contains more Vitamin CVitamin C +353.7%
Contains more Vitamin B6Vitamin B6 +228%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B3Vitamin B3 +37.9%
~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
11% 88%
Protein: 1.06 g
Fats: 0.32 g
Carbs: 10.55 g
Water: 87.59 g
Other: 0.48 g
Contains more ProteinProtein +15.1%
Contains more FatsFats +∞%
Contains more CarbsCarbs +29.3%
Contains more OtherOther +41.2%
~equal in Water ~87.59g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Smoothie Nectarine
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price 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 Nectarine DV% diff.
Vitamin C 24.5mg 5.4mg 21%
Vitamin B12 0.24µg 0µg 10%
Copper 0.086mg 10%
Fiber 0g 1.7g 7%
Potassium 24mg 201mg 5%
Vitamin E 0.77mg 5%
Vitamin B6 0.082mg 0.025mg 4%
Vitamin B5 0.185mg 4%
Calcium 41mg 6mg 4%
Phosphorus 26mg 4%
Vitamin B1 0.034mg 3%
Fructose 1.37g 2%
Vitamin A 17µg 2%
Vitamin K 2.2µg 2%
Vitamin B3 0.816mg 1.125mg 2%
Manganese 0.054mg 2%
Vitamin B2 0.027mg 2%
Zinc 0.17mg 2%
Iron 0.15mg 0.28mg 2%
Magnesium 9mg 2%
Sodium 29mg 0mg 1%
Folate 5µg 1%
Polyunsaturated fat 0.113g 1%
Choline 6.2mg 1%
Carbs 8.16g 10.55g 1%
Calories 37kcal 44kcal 0%
Protein 1.22g 1.06g 0%
Fats 0g 0.32g 0%
Net carbs 8.16g 8.85g N/A
Sugar 7.35g 7.89g N/A
Starch 0.07g 0%
Saturated fat 0g 0.025g 0%
Monounsaturated fat 0.088g 0%
Tryptophan 0.005mg 0%
Threonine 0.009mg 0%
Isoleucine 0.009mg 0%
Leucine 0.014mg 0%
Lysine 0.016mg 0%
Methionine 0.006mg 0%
Phenylalanine 0.021mg 0%
Valine 0.013mg 0%
Histidine 0.008mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Smoothie Nectarine
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
8%
Nectarine
Minerals Daily Need Coverage Score
2%
Smoothie
9%
Nectarine

Comparison summary

Which food is lower in Sugar?
Smoothie
Smoothie is lower in Sugar (difference - 0.54g)
Which food is lower in Saturated fat?
Smoothie
Smoothie is lower in Saturated fat (difference - 0.025g)
Which food is cheaper?
Smoothie
Smoothie is cheaper (difference - $0.5)
Which food contains less Sodium?
Nectarine
Nectarine contains less Sodium (difference - 29mg)
Which food is lower in glycemic index?
Nectarine
Nectarine is lower in glycemic index (difference - 1)
Which food is richer in minerals?
Nectarine
Nectarine is relatively richer in minerals
Which food is richer in vitamins?
Nectarine
Nectarine 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. Nectarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169914/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.