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Smoothie vs. Skipjack tuna — In-Depth Nutrition Comparison

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What are the differences between smoothie and skipjack tuna?

  • Smoothie is higher in vitamin C and vitamin A, yet skipjack tuna is higher in vitamin B3, vitamin B12, vitamin B6, iron, and potassium.
  • Skipjack tuna's daily need coverage for vitamin B3 is 112% more.
  • Smoothie has 25 times more vitamin C than skipjack tuna. While smoothie has 24.5mg of vitamin C, skipjack tuna has only 1mg.
  • The glycemic index of skipjack tuna is lower.

We used Beverages, V8 SPLASH Smoothies, Strawberry Banana and Fish, tuna, skipjack, fresh, cooked, dry heat types in this article.

Infographic

Smoothie vs Skipjack tuna 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 31% 11% 46% 60% 37% 29% 122% 6.1% 2.5% 255%
Contains less SodiumSodium -38.3%
Contains more PotassiumPotassium +2075%
Contains more IronIron +966.7%
~equal in Calcium ~37mg

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 3.3% 6% 0% 0% 9.5% 28% 352% 29% 226% 274% 0% 7.5% 0%
Contains more Vitamin CVitamin C +2350%
Contains more Vitamin B3Vitamin B3 +2198.5%
Contains more Vitamin B6Vitamin B6 +1096.3%
Contains more Vitamin B12Vitamin B12 +812.5%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~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
28% 62% 8%
Protein: 28.21 g
Fats: 1.29 g
Carbs: 0 g
Water: 62.28 g
Other: 8.22 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +45%
Contains more ProteinProtein +2212.3%
Contains more FatsFats +∞%
Contains more OtherOther +2317.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Smoothie Skipjack tuna DV% diff.
Vitamin B3 0.816mg 18.756mg 112%
Selenium 46.8µg 85%
Vitamin B12 0.24µg 2.19µg 81%
Vitamin B6 0.082mg 0.981mg 69%
Protein 1.22g 28.21g 54%
Phosphorus 285mg 41%
Vitamin C 24.5mg 1mg 26%
Cholesterol 0mg 60mg 20%
Iron 0.15mg 1.6mg 18%
Potassium 24mg 522mg 15%
Copper 0.11mg 12%
Vitamin B5 0.485mg 10%
Magnesium 44mg 10%
Zinc 1.05mg 10%
Vitamin B2 0.122mg 9%
Calories 37kcal 132kcal 5%
Polyunsaturated fat 0.403g 3%
Carbs 8.16g 0g 3%
Vitamin B1 0.038mg 3%
Folate 10µg 3%
Saturated fat 0g 0.42g 2%
Fats 0g 1.29g 2%
Vitamin A 18µg 2%
Sodium 29mg 47mg 1%
Monounsaturated fat 0.243g 1%
Manganese 0.019mg 1%
Net carbs 8.16g 0g N/A
Calcium 41mg 37mg 0%
Sugar 7.35g N/A
Tryptophan 0.316mg 0%
Threonine 1.237mg 0%
Isoleucine 1.3mg 0%
Leucine 2.293mg 0%
Lysine 2.59mg 0%
Methionine 0.835mg 0%
Phenylalanine 1.101mg 0%
Valine 1.453mg 0%
Histidine 0.83mg 0%
Omega-3 - EPA 0.091g N/A
Omega-3 - DHA 0.237g N/A
Omega-3 - DPA 0.017g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Smoothie Skipjack tuna
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
72%
Skipjack tuna
Minerals Daily Need Coverage Score
2%
Smoothie
60%
Skipjack tuna

Comparison summary

Which food is lower in Cholesterol?
Smoothie
Smoothie is lower in Cholesterol (difference - 60mg)
Which food contains less Sodium?
Smoothie
Smoothie contains less Sodium (difference - 18mg)
Which food is lower in Saturated fat?
Smoothie
Smoothie is lower in Saturated fat (difference - 0.42g)
Which food is cheaper?
Smoothie
Smoothie is cheaper (difference - $8)
Which food is lower in Sugar?
Skipjack tuna
Skipjack tuna is lower in Sugar (difference - 7.35g)
Which food is lower in glycemic index?
Skipjack tuna
Skipjack tuna is lower in glycemic index (difference - 44)
Which food is richer in minerals?
Skipjack tuna
Skipjack tuna is relatively richer in minerals
Which food is richer in vitamins?
Skipjack tuna
Skipjack tuna is relatively richer in vitamins

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. Skipjack tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172005/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.