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Smoothie vs. Pomegranate — In-Depth Nutrition Comparison

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Summary of differences between smoothie and pomegranate

  • Smoothie has more vitamin C, vitamin B12, and vitamin A; however, pomegranate is higher in fiber and potassium.
  • Pomegranate covers your daily need for fiber, 16% more than smoothie.
  • Smoothie has less sugar.

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

Infographic

Smoothie vs Pomegranate 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 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
Contains more CalciumCalcium +310%
Contains more PotassiumPotassium +883.3%
Contains more IronIron +100%
Contains less SodiumSodium -89.7%

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 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
Contains more Vitamin CVitamin C +140.2%
Contains more Vitamin B3Vitamin B3 +178.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.075mg

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
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Contains more WaterWater +15.8%
Contains more ProteinProtein +36.9%
Contains more FatsFats +∞%
Contains more CarbsCarbs +129.2%
Contains more OtherOther +55.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Smoothie Pomegranate
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price 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 Pomegranate DV% diff.
Copper 0.158mg 18%
Fiber 0g 4g 16%
Vitamin C 24.5mg 10.2mg 16%
Vitamin K 16.4µg 14%
Vitamin B12 0.24µg 0µg 10%
Folate 38µg 10%
Vitamin B5 0.377mg 8%
Vitamin B1 0.067mg 6%
Potassium 24mg 236mg 6%
Phosphorus 36mg 5%
Manganese 0.119mg 5%
Carbs 8.16g 18.7g 4%
Vitamin E 0.6mg 4%
Vitamin B2 0.053mg 4%
Calcium 41mg 10mg 3%
Magnesium 12mg 3%
Zinc 0.35mg 3%
Vitamin B3 0.816mg 0.293mg 3%
Iron 0.15mg 0.3mg 2%
Fats 0g 1.17g 2%
Calories 37kcal 83kcal 2%
Choline 7.6mg 1%
Saturated fat 0g 0.12g 1%
Sodium 29mg 3mg 1%
Vitamin B6 0.082mg 0.075mg 1%
Selenium 0.5µg 1%
Protein 1.22g 1.67g 1%
Polyunsaturated fat 0.079g 1%
Net carbs 8.16g 14.7g N/A
Sugar 7.35g 13.67g N/A
Monounsaturated fat 0.093g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Smoothie Pomegranate
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
15%
Pomegranate
Minerals Daily Need Coverage Score
2%
Smoothie
14%
Pomegranate

Comparison summary

Which food is lower in Sugar?
Smoothie
Smoothie is lower in Sugar (difference - 6.32g)
Which food is lower in Saturated fat?
Smoothie
Smoothie is lower in Saturated fat (difference - 0.12g)
Which food is lower in glycemic index?
Smoothie
Smoothie is lower in glycemic index (difference - 44)
Which food is cheaper?
Smoothie
Smoothie is cheaper (difference - $1)
Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 26mg)
Which food is richer in minerals?
Pomegranate
Pomegranate is relatively richer in minerals
Which food is richer in vitamins?
Pomegranate
Pomegranate 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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.