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Smoothie vs. Pasta — In-Depth Nutrition Comparison

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Differences between smoothie and pasta

  • Smoothie has more vitamin C and vitamin A, while pasta has more iron.
  • Smoothie's daily need coverage for vitamin C is 27% higher.
  • Pasta contains 20 times less vitamin A than smoothie. Smoothie contains 408IU of vitamin A, while pasta contains 20IU.

The food types used in this comparison are Beverages, V8 SPLASH Smoothies, Strawberry Banana and Pasta, fresh-refrigerated, plain, cooked.

Infographic

Smoothie vs Pasta 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%
Pasta
Pasta
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.8% 2.1% 43% 31% 15% 27% 0.78% 29% 0%
Contains more CalciumCalcium +583.3%
Contains more IronIron +660%
Contains less SodiumSodium -79.3%
~equal in Potassium ~24mg
~equal in Selenium ~µg

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%
Pasta
Pasta
6
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% 2% 0% 0% 52% 35% 19% 11% 7.8% 18% 0% 48% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +141.2%
Contains more Vitamin B12Vitamin B12 +71.4%
Contains more Vitamin B3Vitamin B3 +21.6%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Smoothie Pasta DV% diff.
Vitamin C 24.5mg 0mg 27%
Vitamin B1 0.209mg 17%
Folate 64µg 16%
Vitamin B2 0.15mg 12%
Iron 0.15mg 1.14mg 12%
Cholesterol 0mg 33mg 11%
Copper 0.093mg 10%
Manganese 0.224mg 10%
Phosphorus 63mg 9%
Protein 1.22g 5.15g 8%
Carbs 8.16g 24.93g 6%
Zinc 0.56mg 5%
Calories 37kcal 131kcal 5%
Calcium 41mg 6mg 4%
Magnesium 18mg 4%
Vitamin B5 0.183mg 4%
Vitamin B6 0.082mg 0.034mg 4%
Vitamin B12 0.24µg 0.14µg 4%
Polyunsaturated fat 0.429g 3%
Fats 0g 1.05g 2%
Saturated fat 0g 0.15g 1%
Sodium 29mg 6mg 1%
Vitamin A 6µg 1%
Vitamin B3 0.816mg 0.992mg 1%
Net carbs 8.16g 24.93g N/A
Potassium 24mg 24mg 0%
Sugar 7.35g N/A
Monounsaturated fat 0.124g 0%
Tryptophan 0.065mg 0%
Threonine 0.134mg 0%
Isoleucine 0.197mg 0%
Leucine 0.348mg 0%
Lysine 0.097mg 0%
Methionine 0.079mg 0%
Phenylalanine 0.247mg 0%
Valine 0.217mg 0%
Histidine 0.103mg 0%

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
Pasta
Pasta
3
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 g
Contains more WaterWater +31.7%
Contains more ProteinProtein +322.1%
Contains more FatsFats +∞%
Contains more CarbsCarbs +205.5%
~equal in Other ~0.31g

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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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.