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Smoothie vs. Soft serve — In-Depth Nutrition Comparison

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Summary of differences between smoothie and soft serve

  • Smoothie has more vitamin C; however, soft serve is higher in vitamin B12 and calcium.
  • Soft serve covers your daily need for saturated fat, 37% more than smoothie.
  • Smoothie has 31 times more vitamin C than soft serve. While smoothie has 24.5mg of vitamin C, soft serve has only 0.8mg.
  • Smoothie has less sugar.
  • The glycemic index of soft serve is higher.

These are the specific foods used in this comparison Beverages, V8 SPLASH Smoothies, Strawberry Banana and Ice cream, soft serve, chocolate.

Infographic

Smoothie vs Soft serve 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 8.6% 39% 16% 7.9% 10% 14% 50% 8% 0.65% 16%
Contains less SodiumSodium -52.5%
Contains more CalciumCalcium +219.5%
Contains more PotassiumPotassium +637.5%
Contains more IronIron +40%

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 2.7% 54% 12% 11% 12% 42% 1.8% 30% 11% 63% 2.3% 6.8% 14%
Contains more Vitamin CVitamin C +2962.5%
Contains more Vitamin B3Vitamin B3 +758.9%
Contains more Vitamin B6Vitamin B6 +70.8%
Contains more Vitamin B12Vitamin B12 +108.3%

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
4% 13% 22% 60%
Protein: 4.1 g
Fats: 13 g
Carbs: 22.2 g
Water: 59.8 g
Other: 0.9 g
Contains more WaterWater +51%
Contains more ProteinProtein +236.1%
Contains more FatsFats +∞%
Contains more CarbsCarbs +172.1%
Contains more OtherOther +164.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Smoothie Soft serve DV% diff.
Saturated fat 0g 7.46g 34%
Cholesterol 0mg 91mg 30%
Vitamin C 24.5mg 0.8mg 26%
Fats 0g 13g 20%
Vitamin A 162µg 18%
Phosphorus 116mg 17%
Vitamin B2 0.182mg 14%
Vitamin B12 0.24µg 0.5µg 11%
Vitamin B5 0.506mg 10%
Calories 37kcal 222kcal 9%
Monounsaturated fat 3.49g 9%
Calcium 41mg 131mg 9%
Protein 1.22g 4.1g 6%
Choline 26mg 5%
Vitamin B3 0.816mg 0.095mg 5%
Selenium 3µg 5%
Carbs 8.16g 22.2g 5%
Zinc 0.52mg 5%
Potassium 24mg 177mg 5%
Vitamin E 0.61mg 4%
Vitamin D 0.7µg 4%
Vitamin B1 0.049mg 4%
Vitamin D 29IU 4%
Magnesium 12mg 3%
Copper 0.03mg 3%
Polyunsaturated fat 0.46g 3%
Fiber 0g 0.7g 3%
Vitamin B6 0.082mg 0.048mg 3%
Folate 9µg 2%
Vitamin K 0.9µg 1%
Sodium 29mg 61mg 1%
Iron 0.15mg 0.21mg 1%
Caffeine 2mg 1%
Net carbs 8.16g 21.5g N/A
Sugar 7.35g 21.16g N/A
Manganese 0.005mg 0%
Tryptophan 0.048mg 0%
Threonine 0.169mg 0%
Isoleucine 0.215mg 0%
Leucine 0.353mg 0%
Lysine 0.296mg 0%
Methionine 0.091mg 0%
Phenylalanine 0.176mg 0%
Valine 0.241mg 0%
Histidine 0.099mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Smoothie Soft serve
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
20%
Soft serve
Minerals Daily Need Coverage Score
2%
Smoothie
17%
Soft serve

Comparison summary

Which food is richer in minerals?
Soft serve
Soft serve is relatively richer in minerals
Which food is richer in vitamins?
Soft serve
Soft serve is relatively richer in vitamins
Which food is lower in Cholesterol?
Smoothie
Smoothie is lower in Cholesterol (difference - 91mg)
Which food is lower in Sugar?
Smoothie
Smoothie is lower in Sugar (difference - 13.81g)
Which food contains less Sodium?
Smoothie
Smoothie contains less Sodium (difference - 32mg)
Which food is lower in Saturated fat?
Smoothie
Smoothie is lower in Saturated fat (difference - 7.46g)
Which food is lower in glycemic index?
Smoothie
Smoothie is lower in glycemic index (difference - 35)
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. Soft serve - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173465/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.