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Smoothie vs. Salsa — In-Depth Nutrition Comparison

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A recap on differences between smoothie and salsa

  • Smoothie is higher in vitamin C and vitamin B12, yet salsa is higher in iron, potassium, fiber, and vitamin B6.
  • Salsa covers your daily iron needs 26% more than smoothie.
  • The amount of sodium in smoothie is lower.

Food varieties used in this article are Beverages, V8 SPLASH Smoothies, Strawberry Banana and USDA Commodity, salsa.

Infographic

Smoothie vs Salsa 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%
Salsa
Salsa
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.6% 24% 84% 32% 4.6% 13% 56% 0% 2.2%
Contains more CalciumCalcium +241.7%
Contains less SodiumSodium -93.3%
Contains more PotassiumPotassium +1025%
Contains more IronIron +1393.3%
~equal in Manganese ~mg

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%
Salsa
Salsa
6
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 13% 9.3% 0% 0% 13% 6.9% 20% 0% 34% 0% 0% 14% 0%
Contains more Vitamin CVitamin C +512.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B3Vitamin B3 +32.4%
Contains more Vitamin B6Vitamin B6 +81.7%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Smoothie Salsa DV% diff.
Iron 0.15mg 2.24mg 26%
Vitamin C 24.5mg 4mg 23%
Sodium 29mg 430mg 17%
Copper 0.096mg 11%
Vitamin B12 0.24µg 0µg 10%
Potassium 24mg 270mg 7%
Fiber 0g 1.4g 6%
Folate 19µg 5%
Vitamin B6 0.082mg 0.149mg 5%
Magnesium 16mg 4%
Vitamin B1 0.05mg 4%
Phosphorus 30mg 4%
Vitamin A 28µg 3%
Calcium 41mg 12mg 3%
Vitamin B2 0.03mg 2%
Vitamin B3 0.816mg 1.08mg 2%
Zinc 0.17mg 2%
Polyunsaturated fat 0.107g 1%
Selenium 0.4µg 1%
Protein 1.22g 1.5g 1%
Calories 37kcal 36kcal 0%
Fats 0g 0.2g 0%
Carbs 8.16g 7g 0%
Net carbs 8.16g 5.6g N/A
Sugar 7.35g N/A
Saturated fat 0g 0.029g 0%
Monounsaturated fat 0.016g 0%

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
Salsa
Salsa
3
7% 90%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 7 g
Water: 89.7 g
Other: 1.6 g
Contains more CarbsCarbs +16.6%
Contains more ProteinProtein +23%
Contains more FatsFats +∞%
Contains more OtherOther +370.6%
~equal in Water ~89.7g

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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

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.