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Smoothie vs. Raisin — In-Depth Nutrition Comparison

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A recap on differences between smoothie and raisins

  • Smoothie is higher in vitamin C and vitamin B12, yet raisins are higher in iron, potassium, fiber, and vitamin B6.
  • Smoothie covers your daily vitamin C needs 25% more than raisins.
  • The amount of sugar in smoothie is lower.
  • The glycemic index of smoothie is lower.

Food varieties used in this article are Beverages, V8 SPLASH Smoothies, Strawberry Banana and Raisins, seedless.

Infographic

Smoothie vs Raisin 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%
Raisin
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 66% 71% 106% 6% 43% 1.4% 39% 3.3%
Contains more CalciumCalcium +22%
Contains more PotassiumPotassium +3020.8%
Contains more IronIron +1153.3%
Contains less SodiumSodium -62.1%

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%
Raisin
8
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 7.7% 0% 2.4% 0% 27% 29% 14% 5.7% 40% 0% 8.8% 3.8% 6.1%
Contains more Vitamin CVitamin C +965.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B6Vitamin B6 +112.2%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.766mg

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
Raisin
4
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 g
Contains more WaterWater +485.1%
Contains more ProteinProtein +151.6%
Contains more FatsFats +∞%
Contains more CarbsCarbs +870.3%
Contains more OtherOther +447.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Smoothie Raisin
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 Raisin DV% diff.
Fructose 29.68g 37%
Copper 0.318mg 35%
Vitamin C 24.5mg 2.3mg 25%
Carbs 8.16g 79.18g 24%
Iron 0.15mg 1.88mg 22%
Potassium 24mg 749mg 21%
Fiber 0g 3.7g 15%
Phosphorus 101mg 14%
Calories 37kcal 299kcal 13%
Manganese 0.299mg 13%
Vitamin B12 0.24µg 0µg 10%
Vitamin B2 0.125mg 10%
Vitamin B1 0.106mg 9%
Magnesium 32mg 8%
Vitamin B6 0.082mg 0.174mg 7%
Protein 1.22g 3.07g 4%
Vitamin K 3.5µg 3%
Choline 11.1mg 2%
Vitamin B5 0.095mg 2%
Zinc 0.22mg 2%
Folate 5µg 1%
Starch 2.7g 1%
Calcium 41mg 50mg 1%
Sodium 29mg 11mg 1%
Vitamin E 0.12mg 1%
Selenium 0.6µg 1%
Fats 0g 0.46g 1%
Net carbs 8.16g 75.48g N/A
Sugar 7.35g 59.19g N/A
Vitamin B3 0.816mg 0.766mg 0%
Saturated fat 0g 0.058g 0%
Monounsaturated fat 0.051g 0%
Polyunsaturated fat 0.037g 0%
Tryptophan 0.05mg 0%
Threonine 0.077mg 0%
Isoleucine 0.057mg 0%
Leucine 0.096mg 0%
Lysine 0.084mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.065mg 0%
Valine 0.083mg 0%
Histidine 0.072mg 0%
Omega-6 - Gamma-linoleic acid 0.001g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Smoothie Raisin
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
11%
Raisin
Minerals Daily Need Coverage Score
2%
Smoothie
37%
Raisin

Comparison summary

Which food is lower in Sugar?
Smoothie
Smoothie is lower in Sugar (difference - 51.84g)
Which food is lower in Saturated fat?
Smoothie
Smoothie is lower in Saturated fat (difference - 0.058g)
Which food is lower in glycemic index?
Smoothie
Smoothie is lower in glycemic index (difference - 20)
Which food is cheaper?
Smoothie
Smoothie is cheaper (difference - $1)
Which food contains less Sodium?
Raisin
Raisin contains less Sodium (difference - 18mg)
Which food is richer in minerals?
Raisin
Raisin is relatively richer in minerals
Which food is richer in vitamins?
Raisin
Raisin 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. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/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.