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Smoothie vs. Tomato sauce — In-Depth Nutrition Comparison

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The main differences between smoothie and tomato sauce

  • Smoothie is richer in vitamin C and vitamin B12, yet tomato sauce is richer in iron, potassium, and fiber.
  • Daily need coverage for vitamin C for smoothie is 19% higher.
  • Tomato sauce contains less sugar.
  • Tomato sauce has a lower glycemic index than smoothie.

Food types used in this article are Beverages, V8 SPLASH Smoothies, Strawberry Banana and Tomato sauce, canned, no salt added.

Infographic

Smoothie vs Tomato sauce 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 11% 4.2% 26% 36% 38% 6% 12% 1.4% 15% 3.3%
Contains more CalciumCalcium +192.9%
Contains more PotassiumPotassium +1137.5%
Contains more IronIron +540%
Contains less SodiumSodium -62.1%

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 23% 7.3% 29% 0% 6% 15% 19% 19% 23% 0% 7% 6.8% 5.4%
Contains more Vitamin CVitamin C +250%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B3Vitamin B3 +21.4%
Contains more Vitamin B6Vitamin B6 +19.5%
~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
5% 91% 2%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 5.31 g
Water: 91.28 g
Other: 1.91 g
Contains more CarbsCarbs +53.7%
Contains more FatsFats +∞%
Contains more OtherOther +461.8%
~equal in Protein ~1.2g
~equal in Water ~91.28g

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 sauce
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated fat ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Smoothie Tomato sauce DV% diff.
Vitamin C 24.5mg 7mg 19%
Copper 0.115mg 13%
Vitamin E 1.44mg 10%
Vitamin B12 0.24µg 0µg 10%
Iron 0.15mg 0.96mg 10%
Potassium 24mg 297mg 8%
Vitamin B5 0.309mg 6%
Fiber 0g 1.5g 6%
Vitamin B2 0.065mg 5%
Manganese 0.113mg 5%
Magnesium 15mg 4%
Phosphorus 27mg 4%
Calcium 41mg 14mg 3%
Vitamin K 2.8µg 2%
Folate 9µg 2%
Choline 9.9mg 2%
Vitamin B1 0.024mg 2%
Fructose 1.67g 2%
Vitamin A 22µg 2%
Zinc 0.22mg 2%
Polyunsaturated fat 0.121g 1%
Selenium 0.6µg 1%
Carbs 8.16g 5.31g 1%
Calories 37kcal 24kcal 1%
Vitamin B6 0.082mg 0.098mg 1%
Vitamin B3 0.816mg 0.991mg 1%
Sodium 29mg 11mg 1%
Protein 1.22g 1.2g 0%
Fats 0g 0.3g 0%
Net carbs 8.16g 3.81g N/A
Sugar 7.35g 3.56g N/A
Saturated fat 0g 0.041g 0%
Monounsaturated fat 0.044g 0%
Tryptophan 0.009mg 0%
Threonine 0.037mg 0%
Isoleucine 0.025mg 0%
Leucine 0.034mg 0%
Lysine 0.037mg 0%
Methionine 0.008mg 0%
Phenylalanine 0.036mg 0%
Valine 0.025mg 0%
Histidine 0.02mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Smoothie Tomato sauce
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
12%
Tomato sauce
Minerals Daily Need Coverage Score
2%
Smoothie
15%
Tomato sauce

Comparison summary

Which food is lower in Sugar?
Tomato sauce
Tomato sauce is lower in Sugar (difference - 3.79g)
Which food contains less Sodium?
Tomato sauce
Tomato sauce contains less Sodium (difference - 18mg)
Which food is lower in glycemic index?
Tomato sauce
Tomato sauce is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Tomato sauce
Tomato sauce is relatively richer in minerals
Which food is richer in vitamins?
Tomato sauce
Tomato sauce is relatively richer in vitamins
Which food is lower in Saturated fat?
Smoothie
Smoothie is lower in Saturated fat (difference - 0.041g)
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 sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169074/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.