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  6. Smoothie vs. Pea raw

Smoothie vs. Pea raw — In-Depth Nutrition Comparison

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Differences between smoothie and pea raw

  • Smoothie has more vitamin B12, while pea raw has more fiber, vitamin C, iron, vitamin B3, vitamin A, vitamin B6, and potassium.
  • Pea raw's daily need coverage for fiber is 23% higher.
  • The amount of sugar in pea raw is lower.

The food types used in this comparison are Beverages, V8 SPLASH Smoothies, Strawberry Banana and Peas, green, raw.

Infographic

Smoothie vs Pea raw 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 24% 7.5% 22% 55% 59% 34% 46% 0.65% 53% 9.8%
Contains more CalciumCalcium +64%
Contains more PotassiumPotassium +916.7%
Contains more IronIron +880%
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%
Pea raw
Pea raw
11
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 133% 13% 2.6% 0% 67% 30% 39% 6.2% 39% 0% 62% 49% 15%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +63.3%
Contains more Vitamin B3Vitamin B3 +156.1%
Contains more Vitamin B6Vitamin B6 +106.1%
~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
5% 14% 79%
Protein: 5.42 g
Fats: 0.4 g
Carbs: 14.45 g
Water: 78.86 g
Other: 0.87 g
Contains more WaterWater +14.5%
Contains more ProteinProtein +344.3%
Contains more FatsFats +∞%
Contains more CarbsCarbs +77.1%
Contains more OtherOther +155.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Smoothie Pea raw DV% diff.
Fiber 0g 5.7g 23%
Vitamin B1 0.266mg 22%
Vitamin K 24.8µg 21%
Copper 0.176mg 20%
Manganese 0.41mg 18%
Vitamin C 24.5mg 40mg 17%
Iron 0.15mg 1.47mg 17%
Folate 65µg 16%
Phosphorus 108mg 15%
Zinc 1.24mg 11%
Vitamin B2 0.132mg 10%
Vitamin B12 0.24µg 0µg 10%
Protein 1.22g 5.42g 8%
Magnesium 33mg 8%
Vitamin B3 0.816mg 2.09mg 8%
Vitamin B6 0.082mg 0.169mg 7%
Potassium 24mg 244mg 6%
Choline 28.4mg 5%
Vitamin A 38µg 4%
Selenium 1.8µg 3%
Vitamin B5 0.104mg 2%
Calories 37kcal 81kcal 2%
Calcium 41mg 25mg 2%
Carbs 8.16g 14.45g 2%
Vitamin E 0.13mg 1%
Sodium 29mg 5mg 1%
Fats 0g 0.4g 1%
Polyunsaturated fat 0.187g 1%
Net carbs 8.16g 8.75g N/A
Sugar 7.35g 5.67g N/A
Saturated fat 0g 0.071g 0%
Monounsaturated fat 0.035g 0%
Tryptophan 0.037mg 0%
Threonine 0.203mg 0%
Isoleucine 0.195mg 0%
Leucine 0.323mg 0%
Lysine 0.317mg 0%
Methionine 0.082mg 0%
Phenylalanine 0.2mg 0%
Valine 0.235mg 0%
Histidine 0.107mg 0%
Fructose 0.39g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Smoothie Pea raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
35%
Pea raw
Minerals Daily Need Coverage Score
2%
Smoothie
31%
Pea raw

Comparison summary

Which food is lower in Saturated fat?
Smoothie
Smoothie is lower in Saturated fat (difference - 0.071g)
Which food is lower in glycemic index?
Smoothie
Smoothie is lower in glycemic index (difference - 10)
Which food is cheaper?
Smoothie
Smoothie is cheaper (difference - $0.3)
Which food is lower in Sugar?
Pea raw
Pea raw is lower in Sugar (difference - 1.68g)
Which food contains less Sodium?
Pea raw
Pea raw contains less Sodium (difference - 24mg)
Which food is richer in minerals?
Pea raw
Pea raw is relatively richer in minerals
Which food is richer in vitamins?
Pea raw
Pea raw 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. Pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/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.