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Smoothie vs. Smoked salmon — In-Depth Nutrition Comparison

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The main differences between smoothie and smoked salmon

  • Smoothie is richer in vitamin C and vitamin A, yet smoked salmon is richer in vitamin B12, vitamin B3, vitamin B6, and iron.
  • Daily need coverage for vitamin B12 for smoked salmon is 126% higher.
  • Smoothie contains less sodium.
  • Smoked salmon has a lower glycemic index than smoothie.

Food types used in this article are Beverages, V8 SPLASH Smoothies, Strawberry Banana and Fish, salmon, chinook, smoked.

Infographic

Smoothie vs Smoked salmon 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 13% 3.3% 15% 32% 77% 8.5% 70% 88% 2.2% 177%
Contains more CalciumCalcium +272.7%
Contains less SodiumSodium -95.7%
Contains more PotassiumPotassium +629.2%
Contains more IronIron +466.7%

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 0% 8.7% 27% 257% 5.8% 23% 89% 52% 64% 408% 0.25% 1.5% 49%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +478.4%
Contains more Vitamin B6Vitamin B6 +239%
Contains more Vitamin B12Vitamin B12 +1258.3%

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
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +25.4%
Contains more ProteinProtein +1398.4%
Contains more FatsFats +∞%
Contains more OtherOther +1488.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Smoothie Smoked salmon
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 Smoked salmon DV% diff.
Vitamin B12 0.24µg 3.26µg 126%
Vitamin D 685IU 86%
Vitamin D 17.1µg 86%
Selenium 32.4µg 59%
Protein 1.22g 18.28g 34%
Sodium 29mg 672mg 28%
Vitamin C 24.5mg 0mg 27%
Copper 0.23mg 26%
Vitamin B3 0.816mg 4.72mg 24%
Phosphorus 164mg 23%
Vitamin B5 0.87mg 17%
Choline 89mg 16%
Vitamin B6 0.082mg 0.278mg 15%
Iron 0.15mg 0.85mg 9%
Vitamin E 1.35mg 9%
Cholesterol 0mg 23mg 8%
Vitamin B2 0.101mg 8%
Polyunsaturated fat 0.995g 7%
Fats 0g 4.32g 7%
Monounsaturated fat 2.023g 5%
Saturated fat 0g 0.929g 4%
Calories 37kcal 117kcal 4%
Potassium 24mg 175mg 4%
Magnesium 18mg 4%
Vitamin A 26µg 3%
Zinc 0.31mg 3%
Calcium 41mg 11mg 3%
Carbs 8.16g 0g 3%
Vitamin B1 0.023mg 2%
Manganese 0.017mg 1%
Folate 2µg 1%
Net carbs 8.16g 0g N/A
Sugar 7.35g 0g N/A
Vitamin K 0.1µg 0%
Tryptophan 0.205mg 0%
Threonine 0.801mg 0%
Isoleucine 0.842mg 0%
Leucine 1.486mg 0%
Lysine 1.679mg 0%
Methionine 0.541mg 0%
Phenylalanine 0.714mg 0%
Valine 0.942mg 0%
Histidine 0.538mg 0%
Omega-3 - EPA 0.183g N/A
Omega-3 - DHA 0.267g N/A
Omega-3 - DPA 0.073g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Smoothie Smoked salmon
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
76%
Smoked salmon
Minerals Daily Need Coverage Score
2%
Smoothie
49%
Smoked salmon

Comparison summary

Which food is lower in Cholesterol?
Smoothie
Smoothie is lower in Cholesterol (difference - 23mg)
Which food contains less Sodium?
Smoothie
Smoothie contains less Sodium (difference - 643mg)
Which food is lower in Saturated fat?
Smoothie
Smoothie is lower in Saturated fat (difference - 0.929g)
Which food is cheaper?
Smoothie
Smoothie is cheaper (difference - $14)
Which food is lower in Sugar?
Smoked salmon
Smoked salmon is lower in Sugar (difference - 7.35g)
Which food is lower in glycemic index?
Smoked salmon
Smoked salmon is lower in glycemic index (difference - 44)
Which food is richer in minerals?
Smoked salmon
Smoked salmon is relatively richer in minerals
Which food is richer in vitamins?
Smoked salmon
Smoked salmon 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. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/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.