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Smoothie vs. Potato salad — In-Depth Nutrition Comparison

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Differences between smoothie and potato salad

  • Smoothie has more vitamin C, vitamin B12, and vitamin A, while potato salad has more potassium, iron, and fiber.
  • Potato salad's daily need coverage for cholesterol is 23% higher.
  • The amount of sodium in smoothie is lower.

The food types used in this comparison are Beverages, V8 SPLASH Smoothies, Strawberry Banana and Potato salad, home-prepared.

Infographic

Smoothie vs Potato salad 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 5.7% 22% 24% 39% 8.5% 22% 69% 13% 22%
Contains more CalciumCalcium +115.8%
Contains less SodiumSodium -94.5%
Contains more PotassiumPotassium +958.3%
Contains more IronIron +333.3%

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.
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 33% 11% 0% 0% 19% 14% 17% 32% 33% 0% 0% 5.3% 0%
Contains more Vitamin CVitamin C +145%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B6Vitamin B6 +72%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.89mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
3% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 g
Contains more WaterWater +18.8%
Contains more ProteinProtein +119.7%
Contains more FatsFats +∞%
Contains more CarbsCarbs +36.9%
Contains more OtherOther +473.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Smoothie Potato salad DV% diff.
Polyunsaturated fat 3.737g 25%
Cholesterol 0mg 68mg 23%
Sodium 29mg 529mg 22%
Vitamin C 24.5mg 10mg 16%
Fats 0g 8.2g 13%
Copper 0.118mg 13%
Vitamin B5 0.534mg 11%
Vitamin B12 0.24µg 0µg 10%
Potassium 24mg 254mg 7%
Phosphorus 52mg 7%
Selenium 4.1µg 7%
Vitamin B1 0.077mg 6%
Iron 0.15mg 0.65mg 6%
Saturated fat 0g 1.429g 6%
Monounsaturated fat 2.48g 6%
Vitamin B6 0.082mg 0.141mg 5%
Vitamin B2 0.06mg 5%
Calories 37kcal 143kcal 5%
Fiber 0g 1.3g 5%
Manganese 0.101mg 4%
Vitamin A 32µg 4%
Magnesium 15mg 4%
Zinc 0.31mg 3%
Protein 1.22g 2.68g 3%
Folate 7µg 2%
Calcium 41mg 19mg 2%
Carbs 8.16g 11.17g 1%
Net carbs 8.16g 9.87g N/A
Sugar 7.35g N/A
Vitamin B3 0.816mg 0.89mg 0%
Tryptophan 0.042mg 0%
Threonine 0.116mg 0%
Isoleucine 0.141mg 0%
Leucine 0.202mg 0%
Lysine 0.171mg 0%
Methionine 0.066mg 0%
Phenylalanine 0.135mg 0%
Valine 0.172mg 0%
Histidine 0.062mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Smoothie Potato salad
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
13%
Potato salad
Minerals Daily Need Coverage Score
2%
Smoothie
24%
Potato salad

Comparison summary

Which food is lower in Cholesterol?
Smoothie
Smoothie is lower in Cholesterol (difference - 68mg)
Which food contains less Sodium?
Smoothie
Smoothie contains less Sodium (difference - 500mg)
Which food is lower in Saturated fat?
Smoothie
Smoothie is lower in Saturated fat (difference - 1.429g)
Which food is lower in glycemic index?
Smoothie
Smoothie is lower in glycemic index (difference - 1)
Which food is lower in Sugar?
Potato salad
Potato salad is lower in Sugar (difference - 7.35g)
Which food is richer in minerals?
Potato salad
Potato salad is relatively richer in minerals
Which food is richer in vitamins?
Potato salad
Potato salad is relatively richer in vitamins
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. Potato salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/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.