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Smoothie vs. Steak — In-Depth Nutrition Comparison

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The main differences between smoothie and steak

  • Smoothie is richer in vitamin C, yet steak is richer in vitamin B12, vitamin B6, iron, vitamin B3, and potassium.
  • Daily need coverage for vitamin B12 for steak is 82% higher.
  • Steak contains less sugar.
  • Steak has a lower glycemic index than smoothie.

Food types used in this article are Beverages, V8 SPLASH Smoothies, Strawberry Banana and Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled.

Infographic

Smoothie vs Steak 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%
Steak
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 25% 90% 28% 173% 70% 7.6% 0% 173%
Contains more CalciumCalcium +241.7%
Contains less SodiumSodium -50%
Contains more PotassiumPotassium +1062.5%
Contains more IronIron +1500%
~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% 24% 0% 0% 0% 0% 15% 0% 19% 30% 0% 0% 0%
Steak
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 0% 1.5% 0% 3% 19% 69% 97% 0% 115% 275% 4% 4.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1532%
Contains more Vitamin B3Vitamin B3 +531%
Contains more Vitamin B6Vitamin B6 +509.8%
Contains more Vitamin B12Vitamin B12 +816.7%
~equal in Vitamin E ~mg
~equal in Vitamin B5 ~mg
~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
Steak
3
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +62.4%
Contains more ProteinProtein +1936.9%
Contains more FatsFats +∞%
Contains more OtherOther +58.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Smoothie Steak
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 ok

All nutrients comparison - raw data values

Nutrient Smoothie Steak Opinion
Calories 37kcal 271kcal Steak
Protein 1.22g 24.85g Steak
Fats 0g 19.02g Steak
Vitamin C 24.5mg 0mg Smoothie
Net carbs 8.16g 0g Smoothie
Carbs 8.16g 0g Smoothie
Cholesterol 0mg 78mg Smoothie
Vitamin D 6IU Steak
Magnesium 23mg Steak
Calcium 41mg 12mg Smoothie
Potassium 24mg 279mg Steak
Iron 0.15mg 2.4mg Steak
Sugar 7.35g 0g Steak
Copper 0.085mg Steak
Zinc 6.34mg Steak
Phosphorus 163mg Steak
Sodium 29mg 58mg Smoothie
Vitamin A 408IU 25IU Smoothie
Vitamin A 7µg Steak
Vitamin D 0.1µg Steak
Selenium 31.8µg Steak
Vitamin B1 0.074mg Steak
Vitamin B2 0.301mg Steak
Vitamin B3 0.816mg 5.149mg Steak
Vitamin B6 0.082mg 0.5mg Steak
Vitamin B12 0.24µg 2.2µg Steak
Vitamin K 1.6µg Steak
Folate 6µg Steak
Saturated Fat 0g 8.443g Smoothie
Monounsaturated Fat 9.171g Steak
Polyunsaturated fat 0.896g Steak
Tryptophan 0.278mg Steak
Threonine 1.171mg Steak
Isoleucine 1.157mg Steak
Leucine 2.142mg Steak
Lysine 2.38mg Steak
Methionine 0.672mg Steak
Phenylalanine 0.997mg Steak
Valine 1.242mg Steak
Histidine 0.931mg Steak
Omega-3 - EPA 0.001g Steak
Omega-3 - DHA 0.001g Steak
Omega-3 - DPA 0.013g Steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Smoothie Steak
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
13%
Smoothie
45%
Steak
Minerals Daily Need Coverage Score
2%
Smoothie
59%
Steak

Comparison summary

Which food is lower in Sugar?
Steak
Steak is lower in Sugar (difference - 7.35g)
Which food is lower in glycemic index?
Steak
Steak is lower in glycemic index (difference - 44)
Which food is richer in minerals?
Steak
Steak is relatively richer in minerals
Which food is richer in vitamins?
Steak
Steak is relatively richer in vitamins
Which food is lower in Cholesterol?
Smoothie
Smoothie is lower in Cholesterol (difference - 78mg)
Which food contains less Sodium?
Smoothie
Smoothie contains less Sodium (difference - 29mg)
Which food is lower in Saturated Fat?
Smoothie
Smoothie is lower in Saturated Fat (difference - 8.443g)
Which food is cheaper?
Smoothie
Smoothie is cheaper (difference - $2.4)

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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.