Smoothie vs. Porridge — In-Depth Nutrition Comparison
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Significant differences between smoothie and porridge
- Smoothie has more vitamin C, vitamin B12, vitamin A, and vitamin B6; however, porridge is richer in iron.
- Porridge covers your daily iron needs 45% more than smoothie.
- Porridge contains less sugar.
- Porridge has a higher glycemic index. The glycemic index of porridge is 66, while the glycemic index of smoothie is 44.
Specific food types used in this comparison are Beverages, V8 SPLASH Smoothies, Strawberry Banana and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
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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.
| Contains more PotassiumPotassium | +50% |
| Contains more CalciumCalcium | +112.2% |
| Contains more IronIron | +2393.3% |
| Contains less SodiumSodium | -79.3% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B3Vitamin B3 | +56.9% |
| Contains more Vitamin B6Vitamin B6 | +530.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more OtherOther | +54.5% |
| Contains more ProteinProtein | +18% |
| Contains more FatsFats | +∞% |
| Contains more CarbsCarbs | +28.9% |
~equal in
Water
~87.61g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Iron | 0.15mg | 3.74mg | 45% |
| Vitamin C | 24.5mg | 0mg | 27% |
| Vitamin B12 | 0.24µg | 0µg | 10% |
| Selenium | 2.8µg | 5% | |
| Vitamin B6 | 0.082mg | 0.013mg | 5% |
| Calcium | 41mg | 87mg | 5% |
| Vitamin B1 | 0.055mg | 5% | |
| Copper | 0.04mg | 4% | |
| Folate | 12µg | 3% | |
| Vitamin B2 | 0.025mg | 2% | |
| Vitamin B3 | 0.816mg | 0.52mg | 2% |
| Fiber | 0g | 0.5g | 2% |
| Phosphorus | 15mg | 2% | |
| Polyunsaturated fat | 0.114g | 1% | |
| Vitamin B5 | 0.071mg | 1% | |
| Calories | 37kcal | 50kcal | 1% |
| Magnesium | 5mg | 1% | |
| Zinc | 0.13mg | 1% | |
| Carbs | 8.16g | 10.52g | 1% |
| Sodium | 29mg | 6mg | 1% |
| Protein | 1.22g | 1.44g | 0% |
| Fats | 0g | 0.21g | 0% |
| Net carbs | 8.16g | 10.02g | N/A |
| Potassium | 24mg | 16mg | 0% |
| Sugar | 7.35g | 0.03g | N/A |
| Vitamin E | 0.02mg | 0% | |
| Vitamin K | 0.1µg | 0% | |
| Saturated fat | 0g | 0.033g | 0% |
| Monounsaturated fat | 0.028g | 0% | |
| Tryptophan | 0.02mg | 0% | |
| Threonine | 0.045mg | 0% | |
| Isoleucine | 0.063mg | 0% | |
| Leucine | 0.11mg | 0% | |
| Lysine | 0.037mg | 0% | |
| Methionine | 0.027mg | 0% | |
| Phenylalanine | 0.078mg | 0% | |
| Valine | 0.07mg | 0% | |
| Histidine | 0.033mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
4%
Minerals Daily Need Coverage Score
2%
21%
Comparison summary
Which food is lower in Saturated fat?
Smoothie is lower in Saturated fat (difference - 0.033g)
Which food is lower in glycemic index?
Smoothie is lower in glycemic index (difference - 22)
Which food is lower in Sugar?
Porridge is lower in Sugar (difference - 7.32g)
Which food contains less Sodium?
Porridge contains less Sodium (difference - 23mg)
Which food is richer in minerals?
Porridge is relatively richer in minerals
Which food is richer in vitamins?
Porridge is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)