Smoothie vs. Steak — In-Depth Nutrition Comparison

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The main differences between smoothie and steak

Smoothie is richer in vitamin C and vitamin A, 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 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.

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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.

Smoothie

Steak

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.

Smoothie

Steak

Contains more Vitamin CVitamin C

+∞%

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

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	0.24µg	2.2µg	82%
Zinc		6.34mg	58%
Selenium		31.8µg	58%
Protein	1.22g	24.85g	47%
Saturated fat	0g	8.443g	38%
Vitamin B6	0.082mg	0.5mg	32%
Fats	0g	19.02g	29%
Iron	0.15mg	2.4mg	28%
Vitamin C	24.5mg	0mg	27%
Vitamin B3	0.816mg	5.149mg	27%
Cholesterol	0mg	78mg	26%
Vitamin B2		0.301mg	23%
Monounsaturated fat		9.171g	23%
Phosphorus		163mg	23%
Calories	37kcal	271kcal	12%
Copper		0.085mg	9%
Potassium	24mg	279mg	8%
Polyunsaturated fat		0.896g	6%
Vitamin B1		0.074mg	6%
Magnesium		23mg	5%
Calcium	41mg	12mg	3%
Carbs	8.16g	0g	3%
Folate		6µg	2%
Sodium	29mg	58mg	1%
Vitamin A		7µg	1%
Vitamin D		0.1µg	1%
Vitamin D		6IU	1%
Vitamin K		1.6µg	1%
Net carbs	8.16g	0g	N/A
Sugar	7.35g	0g	N/A
Tryptophan		0.278mg	0%
Threonine		1.171mg	0%
Isoleucine		1.157mg	0%
Leucine		2.142mg	0%
Lysine		2.38mg	0%
Methionine		0.672mg	0%
Phenylalanine		0.997mg	0%
Valine		1.242mg	0%
Histidine		0.931mg	0%
Omega-3 - EPA		0.001g	N/A
Omega-3 - DHA		0.001g	N/A
Omega-3 - DPA		0.013g	N/A