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Sugar vs. Smoothie — In-Depth Nutrition Comparison

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Important differences between sugar and smoothie

  • Sugar has less vitamin C, vitamin B12, vitamin A, vitamin B6, and vitamin B3.
  • Smoothie's daily need coverage for vitamin C is 27% more.
  • Sugar has 14 times more sugar than smoothie. Sugar has 99.8g of sugar, while smoothie has 7.35g.
  • Sugar has a higher glycemic index than smoothie.

The food varieties used in the comparison are Sugars, granulated and Beverages, V8 SPLASH Smoothies, Strawberry Banana.

Infographic

Sugar vs Smoothie 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.
Sugar
Sugar
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0.3% 0.18% 1.9% 2.3% 0.27% 0% 0.13% 0.52% 3.3%
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%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains less SodiumSodium -96.6%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +4000%
Contains more PotassiumPotassium +1100%
Contains more IronIron +200%
~equal in Magnesium ~mg
~equal in Phosphorus ~mg

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.
Sugar
Sugar
1
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% 0% 4.4% 0% 0% 0% 0% 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 82% 0% 0% 0% 0% 0% 15% 0% 19% 30% 0% 0% 0%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~mg
~equal in Vitamin B5 ~mg
~equal in Vitamin K ~µg
~equal in Folate ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Sugar Smoothie DV% diff.
Carbs 99.98g 8.16g 31%
Vitamin C 0mg 24.5mg 27%
Calories 387kcal 37kcal 18%
Vitamin B12 0µg 0.24µg 10%
Vitamin B6 0mg 0.082mg 6%
Vitamin B3 0mg 0.816mg 5%
Calcium 1mg 41mg 4%
Protein 0g 1.22g 2%
Potassium 2mg 24mg 1%
Iron 0.05mg 0.15mg 1%
Sodium 1mg 29mg 1%
Selenium 0.6µg 1%
Vitamin B2 0.019mg 1%
Copper 0.007mg 1%
Net carbs 99.98g 8.16g N/A
Sugar 99.8g 7.35g N/A
Zinc 0.01mg 0%
Manganese 0.004mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sugar
Sugar
1
100%
Protein: 0 g
Fats: 0 g
Carbs: 99.98 g
Water: 0.02 g
Other: 0 g
8% 90%
Protein: 1.22 g
Fats: 0 g
Carbs: 8.16 g
Water: 90.28 g
Other: 0.34 g
Contains more CarbsCarbs +1125.2%
Contains more ProteinProtein +∞%
Contains more WaterWater +451300%
Contains more OtherOther +∞%
~equal in Fats ~0g

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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. Sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169655/nutrients
  2. Smoothie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174829/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.