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Smoothie vs. Wheat — In-Depth Nutrition Comparison

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Summary of differences between smoothie and wheat

  • Smoothie has more vitamin C, vitamin B12, and vitamin A; however, wheat is higher in iron, vitamin B3, vitamin B6, and potassium.
  • Wheat covers your daily need for iron, 42% more than smoothie.

These are the specific foods used in this comparison Beverages, V8 SPLASH Smoothies, Strawberry Banana and Wheat, durum.

Infographic

Smoothie vs Wheat 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more CalciumCalcium +20.6%
Contains more PotassiumPotassium +1695.8%
Contains more IronIron +2246.7%
Contains less SodiumSodium -93.1%

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 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B3Vitamin B3 +725.7%
Contains more Vitamin B6Vitamin B6 +411%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Smoothie Wheat DV% diff.
Selenium 89.4µg 163%
Manganese 3.012mg 131%
Phosphorus 508mg 73%
Copper 0.553mg 61%
Iron 0.15mg 3.52mg 42%
Zinc 4.16mg 38%
Vitamin B3 0.816mg 6.738mg 37%
Vitamin B1 0.419mg 35%
Magnesium 144mg 34%
Vitamin C 24.5mg 0mg 27%
Vitamin B6 0.082mg 0.419mg 26%
Protein 1.22g 13.68g 25%
Carbs 8.16g 71.13g 21%
Vitamin B5 0.935mg 19%
Calories 37kcal 339kcal 15%
Potassium 24mg 431mg 12%
Folate 43µg 11%
Vitamin B12 0.24µg 0µg 10%
Vitamin B2 0.121mg 9%
Polyunsaturated fat 0.978g 7%
Fats 0g 2.47g 4%
Saturated fat 0g 0.454g 2%
Sodium 29mg 2mg 1%
Calcium 41mg 34mg 1%
Monounsaturated fat 0.344g 1%
Net carbs 8.16g 71.13g N/A
Sugar 7.35g N/A
Tryptophan 0.176mg 0%
Threonine 0.366mg 0%
Isoleucine 0.533mg 0%
Leucine 0.934mg 0%
Lysine 0.303mg 0%
Methionine 0.221mg 0%
Phenylalanine 0.681mg 0%
Valine 0.594mg 0%
Histidine 0.322mg 0%

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
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more WaterWater +725.2%
Contains more ProteinProtein +1021.3%
Contains more FatsFats +∞%
Contains more CarbsCarbs +771.7%
Contains more OtherOther +423.5%

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.