Smoothie vs. Wafer — In-Depth Nutrition Comparison
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The main differences between smoothie and wafer
- Smoothie is richer in vitamin C, vitamin A, and vitamin B12, yet wafer is richer in iron, fiber, vitamin B3, and potassium.
- Daily need coverage for iron for wafer is 48% higher.
- Smoothie contains less sugar.
- Smoothie has a lower glycemic index than wafer.
Food types used in this article are Beverages, V8 SPLASH Smoothies, Strawberry Banana and Cookies, chocolate wafers.
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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.
| Contains more CalciumCalcium | +32.3% |
| Contains less SodiumSodium | -95% |
| Contains more PotassiumPotassium | +775% |
| Contains more IronIron | +2573.3% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B6Vitamin B6 | +60.8% |
| Contains more Vitamin B12Vitamin B12 | +166.7% |
| Contains more Vitamin B3Vitamin B3 | +250.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.463mg | 51% | |
| Iron | 0.15mg | 4.01mg | 48% |
| Manganese | 0.696mg | 30% | |
| Polyunsaturated fat | 4.153g | 28% | |
| Vitamin C | 24.5mg | 0mg | 27% |
| Sodium | 29mg | 580mg | 24% |
| Fats | 0g | 14.2g | 22% |
| Carbs | 8.16g | 72.7g | 22% |
| Calories | 37kcal | 433kcal | 20% |
| Vitamin B2 | 0.266mg | 20% | |
| Phosphorus | 132mg | 19% | |
| Saturated fat | 0g | 4.241g | 19% |
| Vitamin B1 | 0.203mg | 17% | |
| Fiber | 0g | 3.4g | 14% |
| Vitamin B3 | 0.816mg | 2.858mg | 13% |
| Magnesium | 53mg | 13% | |
| Monounsaturated fat | 4.865g | 12% | |
| Folate | 47µg | 12% | |
| Protein | 1.22g | 6.6g | 11% |
| Zinc | 1.09mg | 10% | |
| Selenium | 5.7µg | 10% | |
| Vitamin B5 | 0.381mg | 8% | |
| Vitamin B12 | 0.24µg | 0.09µg | 6% |
| Potassium | 24mg | 210mg | 5% |
| Vitamin E | 0.72mg | 5% | |
| Caffeine | 10mg | 3% | |
| Choline | 14.3mg | 3% | |
| Vitamin K | 2.4µg | 2% | |
| Vitamin B6 | 0.082mg | 0.051mg | 2% |
| Calcium | 41mg | 31mg | 1% |
| Cholesterol | 0mg | 2mg | 1% |
| Net carbs | 8.16g | 69.3g | N/A |
| Sugar | 7.35g | 37.43g | N/A |
| Vitamin A | 3µg | 0% | |
| Tryptophan | 0.096mg | 0% | |
| Threonine | 0.22mg | 0% | |
| Isoleucine | 0.261mg | 0% | |
| Leucine | 0.447mg | 0% | |
| Lysine | 0.281mg | 0% | |
| Methionine | 0.105mg | 0% | |
| Phenylalanine | 0.308mg | 0% | |
| Valine | 0.323mg | 0% | |
| Histidine | 0.128mg | 0% | |
| Omega-3 - EPA | 0.003g | N/A | |
| Omega-3 - DHA | 0.002g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +1906.2% |
| Contains more ProteinProtein | +441% |
| Contains more FatsFats | +∞% |
| Contains more CarbsCarbs | +790.9% |
| Contains more OtherOther | +488.2% |
