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Table salt vs. Smoothie — In-Depth Nutrition Comparison

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The main differences between table salt and smoothie

  • Smoothie is richer than table salt in vitamin C, vitamin B12, vitamin A, vitamin B6, and vitamin B3.
  • Daily need coverage for sodium for table salt is 1684% higher.
  • Smoothie contains less sodium.
  • Table salt has a lower glycemic index than smoothie.

Food types used in this article are Salt, table and Beverages, V8 SPLASH Smoothies, Strawberry Banana.

Infographic

Table salt 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 0.71% 7.2% 0.71% 12% 10% 2.7% 0% 5055% 13% 0.55%
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 IronIron +120%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +70.8%
Contains more PotassiumPotassium +200%
Contains less SodiumSodium -99.9%
~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.
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% 0% 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 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 B2 ~mg
~equal in Vitamin B5 ~mg
~equal in Vitamin K ~µg
~equal in Folate ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 0 g
Carbs: 0 g
Water: 0.2 g
Other: 99.8 g
8% 90%
Protein: 1.22 g
Fats: 0 g
Carbs: 8.16 g
Water: 90.28 g
Other: 0.34 g
Contains more OtherOther +29252.9%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +45040%
~equal in Fats ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Table salt Smoothie DV% diff.
Sodium 38758mg 29mg 1684%
Vitamin C 0mg 24.5mg 27%
Vitamin B12 0µg 0.24µg 10%
Vitamin B6 0mg 0.082mg 6%
Vitamin B3 0mg 0.816mg 5%
Manganese 0.1mg 4%
Copper 0.03mg 3%
Carbs 0g 8.16g 3%
Calories 0kcal 37kcal 2%
Protein 0g 1.22g 2%
Iron 0.33mg 0.15mg 2%
Calcium 24mg 41mg 2%
Zinc 0.1mg 1%
Net carbs 0g 8.16g N/A
Magnesium 1mg 0%
Potassium 8mg 24mg 0%
Sugar 0g 7.35g N/A
Selenium 0.1µg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Table salt Smoothie
Low Calories diet ok
Low Fats diet Equal
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
0%
Table salt
11%
Smoothie
Minerals Daily Need Coverage Score
510%
Table salt
2%
Smoothie

Comparison summary

Which food is lower in Sugar?
Table salt
Table salt is lower in Sugar (difference - 7.35g)
Which food is lower in glycemic index?
Table salt
Table salt is lower in glycemic index (difference - 44)
Which food is richer in minerals?
Table salt
Table salt is relatively richer in minerals
Which food is richer in vitamins?
Table salt
Table salt is relatively richer in vitamins
Which food contains less Sodium?
Smoothie
Smoothie contains less Sodium (difference - 38729mg)
Which food is cheaper?
Smoothie
Smoothie is cheaper (difference - $0.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Saturated fat?
?
The foods are relatively equal in Saturated fat (0 g)

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. Table salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173468/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.