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Smoothie vs. Wild rice raw — In-Depth Nutrition Comparison

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A recap on differences between smoothie and wild rice raw

  • Smoothie is higher in vitamin C, vitamin B12, and vitamin A, yet wild rice raw is higher in vitamin B3, fiber, vitamin B6, iron, and potassium.
  • Wild rice raw covers your daily vitamin B3 needs 37% more than smoothie.
  • The amount of sugar in wild rice raw is lower.
  • The glycemic index of smoothie is lower.

Food varieties used in this article are Beverages, V8 SPLASH Smoothies, Strawberry Banana and Wild rice, raw.

Infographic

Smoothie vs Wild rice raw 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more CalciumCalcium +95.2%
Contains more PotassiumPotassium +1679.2%
Contains more IronIron +1206.7%
Contains less SodiumSodium -75.9%

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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B3Vitamin B3 +725.1%
Contains more Vitamin B6Vitamin B6 +376.8%
~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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more WaterWater +1063.4%
Contains more ProteinProtein +1107.4%
Contains more FatsFats +∞%
Contains more CarbsCarbs +817.9%
Contains more OtherOther +350%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Smoothie Wild rice raw
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins 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 Wild rice raw DV% diff.
Phosphorus 433mg 62%
Manganese 1.329mg 58%
Copper 0.524mg 58%
Zinc 5.96mg 54%
Magnesium 177mg 42%
Vitamin B3 0.816mg 6.733mg 37%
Protein 1.22g 14.73g 27%
Vitamin C 24.5mg 0mg 27%
Fiber 0g 6.2g 25%
Folate 95µg 24%
Vitamin B6 0.082mg 0.391mg 24%
Iron 0.15mg 1.96mg 23%
Carbs 8.16g 74.9g 22%
Vitamin B5 1.074mg 21%
Vitamin B2 0.262mg 20%
Calories 37kcal 357kcal 16%
Potassium 24mg 427mg 12%
Vitamin B12 0.24µg 0µg 10%
Vitamin B1 0.115mg 10%
Choline 35mg 6%
Selenium 2.8µg 5%
Polyunsaturated fat 0.676g 5%
Vitamin E 0.82mg 5%
Calcium 41mg 21mg 2%
Vitamin K 1.9µg 2%
Fats 0g 1.08g 2%
Sodium 29mg 7mg 1%
Saturated fat 0g 0.156g 1%
Net carbs 8.16g 68.7g N/A
Sugar 7.35g 2.5g N/A
Vitamin A 1µg 0%
Monounsaturated fat 0.159g 0%
Tryptophan 0.179mg 0%
Threonine 0.469mg 0%
Isoleucine 0.618mg 0%
Leucine 1.018mg 0%
Lysine 0.629mg 0%
Methionine 0.438mg 0%
Phenylalanine 0.721mg 0%
Valine 0.858mg 0%
Histidine 0.384mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Smoothie Wild rice raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
37%
Wild rice raw
Minerals Daily Need Coverage Score
2%
Smoothie
96%
Wild rice raw

Comparison summary

Which food is lower in Sugar?
Wild rice raw
Wild rice raw is lower in Sugar (difference - 4.85g)
Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 22mg)
Which food is richer in minerals?
Wild rice raw
Wild rice raw is relatively richer in minerals
Which food is richer in vitamins?
Wild rice raw
Wild rice raw is relatively richer in vitamins
Which food is lower in Saturated fat?
Smoothie
Smoothie is lower in Saturated fat (difference - 0.156g)
Which food is lower in glycemic index?
Smoothie
Smoothie is lower in glycemic index (difference - 13)
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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.