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  6. Smoothie vs. Orange juice

Smoothie vs. Orange juice — In-Depth Nutrition Comparison

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Summary of differences between Smoothie and Orange juice

  • Smoothie has more Vitamin B12, however, Orange juice is higher in Vitamin C, and Potassium.
  • Orange juice covers your daily need of Vitamin C 28% more than Smoothie.

These are the specific foods used in this comparison Beverages, V8 SPLASH Smoothies, Strawberry Banana and Orange juice, raw.

Infographic

Smoothie vs Orange 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.
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 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
Contains more CalciumCalcium +272.7%
Contains more PotassiumPotassium +733.3%
Contains more IronIron +33.3%
Contains less SodiumSodium -96.6%

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%
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 167% 12% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
Contains more Vitamin AVitamin A +104%
Contains more Vitamin B3Vitamin B3 +104%
Contains more Vitamin B6Vitamin B6 +105%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +104.1%
~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
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Contains more ProteinProtein +74.3%
Contains more FatsFats +∞%
Contains more CarbsCarbs +27.5%
Contains more OtherOther +17.6%
~equal in Water ~88.3g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Smoothie Orange juice Opinion
Calories 37kcal 45kcal Orange juice
Protein 1.22g 0.7g Smoothie
Fats 0g 0.2g Orange juice
Vitamin C 24.5mg 50mg Orange juice
Net carbs 8.16g 10.2g Orange juice
Carbs 8.16g 10.4g Orange juice
Magnesium 11mg Orange juice
Calcium 41mg 11mg Smoothie
Potassium 24mg 200mg Orange juice
Iron 0.15mg 0.2mg Orange juice
Sugar 7.35g 8.4g Smoothie
Fiber 0g 0.2g Orange juice
Copper 0.044mg Orange juice
Zinc 0.05mg Orange juice
Phosphorus 17mg Orange juice
Sodium 29mg 1mg Orange juice
Vitamin A 408IU 200IU Smoothie
Vitamin A 10µg Orange juice
Vitamin E 0.04mg Orange juice
Manganese 0.014mg Orange juice
Selenium 0.1µg Orange juice
Vitamin B1 0.09mg Orange juice
Vitamin B2 0.03mg Orange juice
Vitamin B3 0.816mg 0.4mg Smoothie
Vitamin B5 0.19mg Orange juice
Vitamin B6 0.082mg 0.04mg Smoothie
Vitamin B12 0.24µg 0µg Smoothie
Vitamin K 0.1µg Orange juice
Folate 30µg Orange juice
Choline 6.2mg Orange juice
Saturated Fat 0g 0.024g Smoothie
Monounsaturated Fat 0.036g Orange juice
Polyunsaturated fat 0.04g Orange juice
Tryptophan 0.002mg Orange juice
Threonine 0.008mg Orange juice
Isoleucine 0.008mg Orange juice
Leucine 0.013mg Orange juice
Lysine 0.009mg Orange juice
Methionine 0.003mg Orange juice
Phenylalanine 0.009mg Orange juice
Valine 0.011mg Orange juice
Histidine 0.003mg Orange juice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Smoothie Orange juice
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
20%
Orange juice
Minerals Daily Need Coverage Score
2%
Smoothie
6%
Orange juice

Comparison summary

Which food is lower in Sugar?
Smoothie
Smoothie is lower in Sugar (difference - 1.05g)
Which food is lower in Saturated Fat?
Smoothie
Smoothie is lower in Saturated Fat (difference - 0.024g)
Which food is lower in glycemic index?
Smoothie
Smoothie is lower in glycemic index (difference - 6)
Which food contains less Sodium?
Orange juice
Orange juice contains less Sodium (difference - 28mg)
Which food is richer in minerals?
Orange juice
Orange juice is relatively richer in minerals
Which food is richer in vitamins?
Orange juice
Orange juice is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.