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Sweet roll vs. Smoothie — In-Depth Nutrition Comparison

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Summary of differences between sweet roll and smoothie

  • Sweet roll has more iron, vitamin B3, and fiber; however, smoothie is higher in vitamin C.
  • Smoothie covers your daily need for vitamin C, 25% more than sweet roll.

These are the specific foods used in this comparison Sweet rolls, cinnamon, commercially prepared with raisins and Beverages, V8 SPLASH Smoothies, Strawberry Banana.

Infographic

Sweet roll 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 22% 9.8% 60% 29% 16% 33% 40% 39% 93%
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 MagnesiumMagnesium +∞%
Contains more CalciumCalcium +75.6%
Contains more PotassiumPotassium +362.5%
Contains more IronIron +966.7%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -90.5%

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 6.7% 21% 40% 0% 81% 61% 45% 24% 25% 18% 11% 54% 23%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +192.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +30.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +1125%
Contains more Vitamin B12Vitamin B12 +71.4%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 16% 51% 25% 2%
Protein: 6.2 g
Fats: 16.4 g
Carbs: 50.9 g
Water: 24.8 g
Other: 1.7 g
8% 90%
Protein: 1.22 g
Fats: 0 g
Carbs: 8.16 g
Water: 90.28 g
Other: 0.34 g
Contains more ProteinProtein +408.2%
Contains more FatsFats +∞%
Contains more CarbsCarbs +523.8%
Contains more OtherOther +400%
Contains more WaterWater +264%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sweet roll Smoothie
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Sweet roll Smoothie DV% diff.
Polyunsaturated fat 7.473g 50%
Selenium 17µg 31%
Vitamin B1 0.324mg 27%
Fats 16.4g 0g 25%
Vitamin C 2mg 24.5mg 25%
Cholesterol 66mg 0mg 22%
Vitamin B2 0.265mg 20%
Iron 1.6mg 0.15mg 18%
Folate 72µg 18%
Calories 372kcal 37kcal 17%
Saturated fat 3.079g 0g 14%
Carbs 50.9g 8.16g 14%
Manganese 0.3mg 13%
Vitamin E 1.99mg 13%
Sodium 304mg 29mg 12%
Monounsaturated fat 4.797g 12%
Phosphorus 76mg 11%
Fiber 2.4g 0g 10%
Copper 0.088mg 10%
Protein 6.2g 1.22g 10%
Vitamin B3 2.384mg 0.816mg 10%
Choline 41.3mg 8%
Vitamin B5 0.406mg 8%
Vitamin A 62µg 7%
Zinc 0.59mg 5%
Vitamin B12 0.14µg 0.24µg 4%
Magnesium 17mg 4%
Vitamin K 4.4µg 4%
Potassium 111mg 24mg 3%
Calcium 72mg 41mg 3%
Vitamin B6 0.107mg 0.082mg 2%
Net carbs 48.5g 8.16g N/A
Sugar 31.73g 7.35g N/A
Tryptophan 0.074mg 0%
Threonine 0.211mg 0%
Isoleucine 0.259mg 0%
Leucine 0.458mg 0%
Lysine 0.243mg 0%
Methionine 0.117mg 0%
Phenylalanine 0.3mg 0%
Valine 0.291mg 0%
Histidine 0.145mg 0%
Omega-3 - DHA 0.004g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet roll Smoothie
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
31%
Sweet roll
11%
Smoothie
Minerals Daily Need Coverage Score
35%
Sweet roll
2%
Smoothie

Comparison summary

Which food is richer in minerals?
Sweet roll
Sweet roll is relatively richer in minerals
Which food is lower in glycemic index?
Sweet roll
Sweet roll is lower in glycemic index (difference - 4)
Which food is richer in vitamins?
Sweet roll
Sweet roll is relatively richer in vitamins
Which food is lower in Cholesterol?
Smoothie
Smoothie is lower in Cholesterol (difference - 66mg)
Which food is lower in Sugar?
Smoothie
Smoothie is lower in Sugar (difference - 24.38g)
Which food contains less Sodium?
Smoothie
Smoothie contains less Sodium (difference - 275mg)
Which food is lower in Saturated fat?
Smoothie
Smoothie is lower in Saturated fat (difference - 3.079g)
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. Sweet roll - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175034/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.