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Smoothie vs. Squid — In-Depth Nutrition Comparison

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What are the main differences between smoothie and squid?

  • Smoothie is richer in vitamin C, while squid is higher in vitamin B12, iron, potassium, vitamin B6, calcium, vitamin B3, and vitamin A.
  • Squid's daily need coverage for vitamin B12 is 215% higher.
  • Squid has 3 times less vitamin C than smoothie. Smoothie has 24.5mg of vitamin C, while squid has 8.5mg.
  • Smoothie is lower in sodium.

We used Beverages, V8 SPLASH Smoothies, Strawberry Banana and Mollusks, cuttlefish, mixed species, cooked, moist heat types in this comparison.

Infographic

Smoothie vs Squid 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%
Squid
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 54% 56% 407% 333% 94% 249% 97% 27% 489%
Contains less SodiumSodium -96.1%
Contains more CalciumCalcium +339%
Contains more PotassiumPotassium +2554.2%
Contains more IronIron +7126.7%

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%
Squid
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 28% 68% 0% 0% 4.3% 399% 41% 54% 62% 675% 0% 18% 0%
Contains more Vitamin CVitamin C +188.2%
Contains more Vitamin B3Vitamin B3 +168.3%
Contains more Vitamin B6Vitamin B6 +229.3%
Contains more Vitamin B12Vitamin B12 +2150%
~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
Squid
3
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
Contains more CarbsCarbs +397.6%
Contains more WaterWater +47.7%
Contains more ProteinProtein +2562.3%
Contains more FatsFats +∞%
Contains more OtherOther +888.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Smoothie Squid DV% diff.
Vitamin B12 0.24µg 5.4µg 215%
Selenium 89.6µg 163%
Iron 0.15mg 10.84mg 134%
Vitamin B2 1.729mg 133%
Copper 0.998mg 111%
Phosphorus 580mg 83%
Cholesterol 0mg 224mg 75%
Protein 1.22g 32.48g 63%
Zinc 3.46mg 31%
Sodium 29mg 744mg 31%
Vitamin A 203µg 23%
Vitamin C 24.5mg 8.5mg 18%
Potassium 24mg 637mg 18%
Vitamin B5 0.9mg 18%
Vitamin B6 0.082mg 0.27mg 14%
Magnesium 60mg 14%
Calcium 41mg 180mg 14%
Manganese 0.209mg 9%
Vitamin B3 0.816mg 2.189mg 9%
Folate 24µg 6%
Calories 37kcal 158kcal 6%
Carbs 8.16g 1.64g 2%
Fats 0g 1.4g 2%
Polyunsaturated fat 0.268g 2%
Vitamin B1 0.017mg 1%
Saturated fat 0g 0.236g 1%
Net carbs 8.16g 1.64g N/A
Sugar 7.35g N/A
Monounsaturated fat 0.162g 0%
Tryptophan 0.364mg 0%
Threonine 1.398mg 0%
Isoleucine 1.414mg 0%
Leucine 2.287mg 0%
Lysine 2.427mg 0%
Methionine 0.733mg 0%
Phenylalanine 1.164mg 0%
Valine 1.419mg 0%
Histidine 0.624mg 0%
Omega-3 - EPA 0.078g N/A
Omega-3 - DHA 0.132g N/A
Omega-3 - DPA 0.012g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Smoothie Squid
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
104%
Squid
Minerals Daily Need Coverage Score
2%
Smoothie
185%
Squid

Comparison summary

Which food is lower in Sugar?
Squid
Squid is lower in Sugar (difference - 7.35g)
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 44)
Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food is richer in vitamins?
Squid
Squid is relatively richer in vitamins
Which food is lower in Cholesterol?
Smoothie
Smoothie is lower in Cholesterol (difference - 224mg)
Which food contains less Sodium?
Smoothie
Smoothie contains less Sodium (difference - 715mg)
Which food is lower in Saturated fat?
Smoothie
Smoothie is lower in Saturated fat (difference - 0.236g)
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. Squid - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172010/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.