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Smoothie vs. Tomato paste — In-Depth Nutrition Comparison

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Summary of differences between smoothie and tomato paste

  • Smoothie has more vitamin B12; however, tomato paste is higher in iron, potassium, vitamin A, fiber, vitamin B3, and vitamin B6.
  • Tomato paste covers your daily need for iron, 35% more than smoothie.
  • Smoothie has less sugar.

These are the specific foods used in this comparison Beverages, V8 SPLASH Smoothies, Strawberry Banana and Tomato products, canned, paste, without salt added.

Infographic

Smoothie vs Tomato paste 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 30% 11% 89% 112% 122% 17% 36% 7.7% 39% 29%
Contains more CalciumCalcium +13.9%
Contains less SodiumSodium -50.8%
Contains more PotassiumPotassium +4125%
Contains more IronIron +1886.7%

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 73% 25% 86% 0% 15% 35% 58% 8.5% 50% 0% 29% 9% 21%
Contains more Vitamin CVitamin C +11.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B3Vitamin B3 +277%
Contains more Vitamin B6Vitamin B6 +163.4%
~equal in Vitamin D ~0µg

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% 19% 74% 3%
Protein: 4.32 g
Fats: 0.47 g
Carbs: 18.91 g
Water: 73.5 g
Other: 2.8 g
Contains more WaterWater +22.8%
Contains more ProteinProtein +254.1%
Contains more FatsFats +∞%
Contains more CarbsCarbs +131.7%
Contains more OtherOther +723.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Smoothie Tomato paste DV% diff.
Copper 0.365mg 41%
Iron 0.15mg 2.98mg 35%
Potassium 24mg 1014mg 29%
Vitamin E 4.3mg 29%
Fiber 0g 4.1g 16%
Vitamin B3 0.816mg 3.076mg 14%
Manganese 0.302mg 13%
Vitamin B2 0.153mg 12%
Phosphorus 83mg 12%
Vitamin B12 0.24µg 0µg 10%
Vitamin B6 0.082mg 0.216mg 10%
Magnesium 42mg 10%
Vitamin K 11.4µg 10%
Selenium 5.3µg 10%
Vitamin A 76µg 8%
Choline 38.5mg 7%
Fructose 5.85g 7%
Zinc 0.63mg 6%
Protein 1.22g 4.32g 6%
Vitamin B1 0.06mg 5%
Carbs 8.16g 18.91g 4%
Vitamin C 24.5mg 21.9mg 3%
Vitamin B5 0.142mg 3%
Folate 12µg 3%
Calories 37kcal 82kcal 2%
Polyunsaturated fat 0.16g 1%
Fats 0g 0.47g 1%
Sodium 29mg 59mg 1%
Calcium 41mg 36mg 1%
Net carbs 8.16g 14.81g N/A
Sugar 7.35g 12.18g N/A
Starch 0.22g 0%
Saturated fat 0g 0.1g 0%
Monounsaturated fat 0.067g 0%
Tryptophan 0.031mg 0%
Threonine 0.133mg 0%
Isoleucine 0.089mg 0%
Leucine 0.124mg 0%
Lysine 0.134mg 0%
Methionine 0.027mg 0%
Phenylalanine 0.13mg 0%
Valine 0.088mg 0%
Histidine 0.071mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Smoothie Tomato paste
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
31%
Tomato paste
Minerals Daily Need Coverage Score
2%
Smoothie
49%
Tomato paste

Comparison summary

Which food is richer in minerals?
Tomato paste
Tomato paste is relatively richer in minerals
Which food is richer in vitamins?
Tomato paste
Tomato paste is relatively richer in vitamins
Which food is lower in Sugar?
Smoothie
Smoothie is lower in Sugar (difference - 4.83g)
Which food contains less Sodium?
Smoothie
Smoothie contains less Sodium (difference - 30mg)
Which food is lower in Saturated fat?
Smoothie
Smoothie is lower in Saturated fat (difference - 0.1g)
Which food is lower in glycemic index?
Smoothie
Smoothie is lower in glycemic index (difference - 1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Tomato paste - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170459/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.