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White bread vs. Smoothie — In-Depth Nutrition Comparison

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What are the main differences between white bread and smoothie?

  • White bread is richer in iron, vitamin B3, fiber, and calcium, while smoothie is higher in vitamin C, vitamin B12, and vitamin A.
  • White bread's daily need coverage for iron is 43% higher.
  • Smoothie is lower in sodium.
  • White bread has a higher glycemic index (73) than smoothie (44).

We used Bread, white, commercially prepared (includes soft bread crumbs) and Beverages, V8 SPLASH Smoothies, Strawberry Banana types in this comparison.

Infographic

White bread 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 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
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 +251.2%
Contains more PotassiumPotassium +425%
Contains more IronIron +2306.7%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -94.1%

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% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +485.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.082mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 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 +625.4%
Contains more FatsFats +∞%
Contains more CarbsCarbs +505.6%
Contains more OtherOther +482.4%
Contains more WaterWater +147.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient White bread Smoothie DV% diff.
Vitamin B1 0.533mg 44%
Iron 3.61mg 0.15mg 43%
Selenium 22µg 40%
Folate 111µg 28%
Vitamin C 0mg 24.5mg 27%
Vitamin B3 4.78mg 0.816mg 25%
Manganese 0.536mg 23%
Sodium 490mg 29mg 20%
Vitamin B2 0.243mg 19%
Protein 8.85g 1.22g 15%
Starch 37.17g 15%
Phosphorus 98mg 14%
Carbs 49.42g 8.16g 14%
Polyunsaturated fat 1.602g 11%
Vitamin B5 0.536mg 11%
Calories 266kcal 37kcal 11%
Copper 0.101mg 11%
Fiber 2.7g 0g 11%
Calcium 144mg 41mg 10%
Vitamin B12 0µg 0.24µg 10%
Zinc 0.74mg 7%
Fats 3.33g 0g 5%
Magnesium 23mg 5%
Potassium 126mg 24mg 3%
Fructose 2.43g 3%
Choline 14.6mg 3%
Saturated fat 0.698g 0g 3%
Vitamin E 0.22mg 1%
Monounsaturated fat 0.599g 1%
Net carbs 46.72g 8.16g N/A
Sugar 5.67g 7.35g N/A
Vitamin B6 0.087mg 0.082mg 0%
Vitamin K 0.2µg 0%
Trans fat 0.027g 0g N/A
Omega-3 - EPA 0.001g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White bread 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
33%
White bread
11%
Smoothie
Minerals Daily Need Coverage Score
56%
White bread
2%
Smoothie

Comparison summary

Which food is richer in minerals?
White bread
White bread is relatively richer in minerals
Which food is lower in Sugar?
White bread
White bread is lower in Sugar (difference - 1.68g)
Which food is richer in vitamins?
White bread
White bread is relatively richer in vitamins
Which food contains less Sodium?
Smoothie
Smoothie contains less Sodium (difference - 461mg)
Which food is lower in Saturated fat?
Smoothie
Smoothie is lower in Saturated fat (difference - 0.698g)
Which food is lower in glycemic index?
Smoothie
Smoothie is lower in glycemic index (difference - 29)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.