Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Flour
  5. Compare
  6. Flour vs. Smoothie

Flour vs. Smoothie — In-Depth Nutrition Comparison

Compare

How are Flour and Smoothie different?

  • Flour is richer in Iron, Vitamin B3, and Fiber, while Smoothie is higher in Vitamin C, and Vitamin B12.
  • Flour covers your daily need of Iron 56% more than Smoothie.
  • Flour is lower in Sugar.

Wheat flour, white, all-purpose, enriched, bleached and Beverages, V8 SPLASH Smoothies, Strawberry Banana types were used in this article.

Infographic

Flour 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.
Flour
Flour
9
:
1
Smoothie
Smoothie
Contains more Iron +2993.3%
Contains more Potassium +345.8%
Contains less Sodium -93.1%
Contains more Calcium +173.3%
Flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Smoothie
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 6% 0% 0% 3% 4% 0% 0% 0% 0%
Contains more Iron +2993.3%
Contains more Potassium +345.8%
Contains less Sodium -93.1%
Contains more Calcium +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.
Flour
Flour
8
:
4
Smoothie
Smoothie
Contains more Vitamin B3 +623.5%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +86.4%
Contains more Vitamin B12 +∞%
Flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
Smoothie
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 0% 0% 82% 0% 0% 16% 0% 19% 0% 30% 0%
Contains more Vitamin B3 +623.5%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +86.4%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
4
:
1
Smoothie
Smoothie
Contains more Protein +746.7%
Contains more Fats +∞%
Contains more Carbs +835.2%
Contains more Other +35.3%
Contains more Water +657.4%
Flour
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Smoothie
8% 90%
Protein: 1.22 g
Fats: 0 g
Carbs: 8.16 g
Water: 90.28 g
Other: 0.34 g
Contains more Protein +746.7%
Contains more Fats +∞%
Contains more Carbs +835.2%
Contains more Other +35.3%
Contains more Water +657.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flour Smoothie Opinion
Net carbs 73.61g 8.16g Flour
Protein 10.33g 1.22g Flour
Fats 0.98g 0g Flour
Carbs 76.31g 8.16g Flour
Calories 364kcal 37kcal Flour
Sugar 0.27g 7.35g Flour
Fiber 2.7g 0g Flour
Calcium 15mg 41mg Smoothie
Iron 4.64mg 0.15mg Flour
Magnesium 22mg Flour
Phosphorus 108mg Flour
Potassium 107mg 24mg Flour
Sodium 2mg 29mg Flour
Zinc 0.7mg Flour
Copper 0.144mg Flour
Manganese 0.682mg Flour
Selenium 33.9µg Flour
Vitamin A 0IU 408IU Smoothie
Vitamin E 0.06mg Flour
Vitamin C 0mg 24.5mg Smoothie
Vitamin B1 0.785mg Flour
Vitamin B2 0.494mg Flour
Vitamin B3 5.904mg 0.816mg Flour
Vitamin B5 0.438mg Flour
Vitamin B6 0.044mg 0.082mg Smoothie
Folate 183µg Flour
Vitamin B12 0µg 0.24µg Smoothie
Vitamin K 0.3µg Flour
Tryptophan 0.127mg Flour
Threonine 0.281mg Flour
Isoleucine 0.357mg Flour
Leucine 0.71mg Flour
Lysine 0.228mg Flour
Methionine 0.183mg Flour
Phenylalanine 0.52mg Flour
Valine 0.415mg Flour
Histidine 0.23mg Flour
Saturated Fat 0.155g 0g Smoothie
Monounsaturated Fat 0.087g Flour
Polyunsaturated fat 0.413g Flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour Smoothie
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Flour
Flour vs Dough
Dough
Flour
Flour vs Sugar
Sugar
Flour
Flour vs Butter
Butter
Smoothie
Smoothie vs Milkshake
Milkshake
Smoothie
Smoothie vs Juice
Juice
Smoothie
Smoothie vs Yogurt
Yogurt

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
50%
Flour
14%
Smoothie
Minerals Daily Need Coverage Score
59%
Flour
2%
Smoothie

Comparison summary

Which food is lower in Saturated Fat?
Smoothie
Smoothie is lower in Saturated Fat (difference - 0.155g)
Which food is lower in glycemic index?
Smoothie
Smoothie is lower in glycemic index (difference - 28)
Which food is cheaper?
Smoothie
Smoothie is cheaper (difference - $1)
Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 7.08g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 27mg)
Which food is richer in minerals?
Flour
Flour is relatively richer in minerals
Which food is richer in vitamins?
Flour
Flour is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.