Flour vs. Smoothie — In-Depth Nutrition Comparison
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How are flour and smoothie different?
- Flour is richer in iron, vitamin B3, and fiber, while smoothie is higher in vitamin C, vitamin B12, and vitamin A.
- Flour covers your daily need for iron, 56% more than smoothie.
- Flour is lower in sugar.
- Flour has a higher glycemic index (72) than smoothie (44).
Wheat flour, white, all-purpose, enriched, bleached and Beverages, V8 SPLASH Smoothies, Strawberry Banana types were used in this article.
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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.
| Contains more MagnesiumMagnesium | +∞% |
| Contains more PotassiumPotassium | +345.8% |
| Contains more IronIron | +2993.3% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains less SodiumSodium | -93.1% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
| Contains more CalciumCalcium | +173.3% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +623.5% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B6Vitamin B6 | +86.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.785mg | 65% | |
| Selenium | 33.9µg | 62% | |
| Iron | 4.64mg | 0.15mg | 56% |
| Folate | 183µg | 46% | |
| Vitamin B2 | 0.494mg | 38% | |
| Vitamin B3 | 5.904mg | 0.816mg | 32% |
| Manganese | 0.682mg | 30% | |
| Vitamin C | 0mg | 24.5mg | 27% |
| Carbs | 76.31g | 8.16g | 23% |
| Protein | 10.33g | 1.22g | 18% |
| Copper | 0.144mg | 16% | |
| Calories | 364kcal | 37kcal | 16% |
| Phosphorus | 108mg | 15% | |
| Fiber | 2.7g | 0g | 11% |
| Vitamin B12 | 0µg | 0.24µg | 10% |
| Vitamin B5 | 0.438mg | 9% | |
| Zinc | 0.7mg | 6% | |
| Magnesium | 22mg | 5% | |
| Polyunsaturated fat | 0.413g | 3% | |
| Calcium | 15mg | 41mg | 3% |
| Vitamin B6 | 0.044mg | 0.082mg | 3% |
| Choline | 10.4mg | 2% | |
| Fats | 0.98g | 0g | 2% |
| Potassium | 107mg | 24mg | 2% |
| Saturated fat | 0.155g | 0g | 1% |
| Sodium | 2mg | 29mg | 1% |
| Net carbs | 73.61g | 8.16g | N/A |
| Sugar | 0.27g | 7.35g | N/A |
| Vitamin E | 0.06mg | 0% | |
| Vitamin K | 0.3µg | 0% | |
| Monounsaturated fat | 0.087g | 0% | |
| Tryptophan | 0.127mg | 0% | |
| Threonine | 0.281mg | 0% | |
| Isoleucine | 0.357mg | 0% | |
| Leucine | 0.71mg | 0% | |
| Lysine | 0.228mg | 0% | |
| Methionine | 0.183mg | 0% | |
| Phenylalanine | 0.52mg | 0% | |
| Valine | 0.415mg | 0% | |
| Histidine | 0.23mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +746.7% |
| Contains more FatsFats | +∞% |
| Contains more CarbsCarbs | +835.2% |
| Contains more OtherOther | +35.3% |
| Contains more WaterWater | +657.4% |
