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  6. Corn raw vs. Smoothie

Corn raw vs. Smoothie — In-Depth Nutrition Comparison

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The main differences between corn raw and smoothie

  • Corn raw is richer in fiber, potassium, and vitamin B3, yet smoothie is richer in vitamin C and vitamin B12.
  • Daily need coverage for vitamin C for smoothie is 20% higher.

Food types used in this article are Corn, sweet, yellow, raw and Beverages, V8 SPLASH Smoothies, Strawberry Banana.

Infographic

Corn raw 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 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
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 PotassiumPotassium +1025%
Contains more IronIron +246.7%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -48.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +1950%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 23% 0% 3% 1.4% 39% 13% 33% 43% 21% 0% 0.75% 32%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 82% 0% 0% 0% 0% 0% 15% 0% 19% 30% 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 +116.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +13.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +260.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Corn raw Smoothie DV% diff.
Vitamin C 6.8mg 24.5mg 20%
Vitamin B5 0.717mg 14%
Phosphorus 89mg 13%
Vitamin B1 0.155mg 13%
Folate 42µg 11%
Vitamin B12 0µg 0.24µg 10%
Magnesium 37mg 9%
Fiber 2g 0g 8%
Potassium 270mg 24mg 7%
Manganese 0.163mg 7%
Copper 0.054mg 6%
Vitamin B3 1.77mg 0.816mg 6%
Iron 0.52mg 0.15mg 5%
Protein 3.27g 1.22g 4%
Carbs 18.7g 8.16g 4%
Calcium 2mg 41mg 4%
Zinc 0.46mg 4%
Vitamin B2 0.055mg 4%
Choline 23mg 4%
Polyunsaturated fat 0.487g 3%
Calories 86kcal 37kcal 2%
Fats 1.35g 0g 2%
Starch 5.7g 2%
Fructose 1.94g 2%
Sodium 15mg 29mg 1%
Vitamin A 9µg 1%
Selenium 0.6µg 1%
Vitamin B6 0.093mg 0.082mg 1%
Saturated fat 0.325g 0g 1%
Monounsaturated fat 0.432g 1%
Protein per 100 calories 3.8g 3.3g N/A
Calories per 10 g protein 263kcal 303kcal N/A
Weight per 100 calories 116g 270g N/A
Net carbs 16.7g 8.16g N/A
Sugar 6.26g 7.35g N/A
Vitamin E 0.07mg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.023mg 0%
Threonine 0.129mg 0%
Isoleucine 0.129mg 0%
Leucine 0.348mg 0%
Lysine 0.137mg 0%
Methionine 0.067mg 0%
Phenylalanine 0.15mg 0%
Valine 0.185mg 0%
Histidine 0.089mg 0%
Omega-3 - ALA 0.014g N/A
Omega-6 - Linoleic acid 0.468g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 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 +168%
Contains more FatsFats +∞%
Contains more CarbsCarbs +129.2%
Contains more OtherOther +85.3%
Contains more WaterWater +18.7%

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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.