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Banana vs. Smoothie — In-Depth Nutrition Comparison

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What are the differences between Banana and Smoothie?

  • Banana is higher in Vitamin B6, Fiber, and Potassium, yet Smoothie is higher in Vitamin C, and Vitamin B12.
  • Banana's daily need coverage for Vitamin B6 is 22% more.
  • The amount of Sugar in Smoothie is lower.

We used Bananas, raw and Beverages, V8 SPLASH Smoothies, Strawberry Banana types in this article.

Infographic

Banana vs Smoothie infographic
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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 Iron +73.3%
Contains more Potassium +1391.7%
Contains less Sodium -96.6%
Contains more Calcium +720%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 10% 20% 10% 32% 1% 5% 27% 36% 6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 6% 0% 0% 3% 4% 0% 0% 0% 0%
Contains more Iron +73.3%
Contains more Potassium +1391.7%
Contains less Sodium -96.6%
Contains more Calcium +720%

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.
Banana
8
:
Contains more Vitamin B6 +347.6%
Contains more Vitamin A +537.5%
Contains more Vitamin C +181.6%
Contains more Vitamin B3 +22.7%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 2% 0% 29% 8% 17% 13% 21% 85% 15% 0% 2%
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 B6 +347.6%
Contains more Vitamin A +537.5%
Contains more Vitamin C +181.6%
Contains more Vitamin B3 +22.7%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +∞%
Contains more Carbs +179.9%
Contains more Other +144.1%
Contains more Protein +11.9%
Contains more Water +20.5%
23% 75%
Protein: 1.09 g
Fats: 0.33 g
Carbs: 22.84 g
Water: 74.91 g
Other: 0.83 g
8% 90%
Protein: 1.22 g
Fats: 0 g
Carbs: 8.16 g
Water: 90.28 g
Other: 0.34 g
Contains more Fats +∞%
Contains more Carbs +179.9%
Contains more Other +144.1%
Contains more Protein +11.9%
Contains more Water +20.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Banana Smoothie Opinion
Net carbs 20.24g 8.16g Banana
Protein 1.09g 1.22g Smoothie
Fats 0.33g 0g Banana
Carbs 22.84g 8.16g Banana
Calories 89kcal 37kcal Banana
Starch 5.38g Banana
Fructose 4.85g Banana
Sugar 12.23g 7.35g Smoothie
Fiber 2.6g 0g Banana
Calcium 5mg 41mg Smoothie
Iron 0.26mg 0.15mg Banana
Magnesium 27mg Banana
Phosphorus 22mg Banana
Potassium 358mg 24mg Banana
Sodium 1mg 29mg Banana
Zinc 0.15mg Banana
Copper 0.078mg Banana
Manganese 0.27mg Banana
Selenium 1µg Banana
Vitamin A 64IU 408IU Smoothie
Vitamin A RAE 3µg Banana
Vitamin E 0.1mg Banana
Vitamin C 8.7mg 24.5mg Smoothie
Vitamin B1 0.031mg Banana
Vitamin B2 0.073mg Banana
Vitamin B3 0.665mg 0.816mg Smoothie
Vitamin B5 0.334mg Banana
Vitamin B6 0.367mg 0.082mg Banana
Folate 20µg Banana
Vitamin B12 0µg 0.24µg Smoothie
Vitamin K 0.5µg Banana
Tryptophan 0.009mg Banana
Threonine 0.028mg Banana
Isoleucine 0.028mg Banana
Leucine 0.068mg Banana
Lysine 0.05mg Banana
Methionine 0.008mg Banana
Phenylalanine 0.049mg Banana
Valine 0.047mg Banana
Histidine 0.077mg Banana
Saturated Fat 0.112g 0g Smoothie
Monounsaturated Fat 0.032g Banana
Polyunsaturated fat 0.073g Banana

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Banana Smoothie
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
16%
Banana
14%
Smoothie
Minerals Daily Need Coverage Score
14%
Banana
2%
Smoothie

Comparison summary

Which food is lower in Sugar?
Smoothie
Smoothie is lower in Sugar (difference - 4.88g)
Which food is lower in Saturated Fat?
Smoothie
Smoothie is lower in Saturated Fat (difference - 0.112g)
Which food is lower in glycemic index?
Smoothie
Smoothie is lower in glycemic index (difference - 4)
Which food is cheaper?
Smoothie
Smoothie is cheaper (difference - $0.2)
Which food contains less Sodium?
Banana
Banana contains less Sodium (difference - 28mg)
Which food is richer in minerals?
Banana
Banana is relatively richer in minerals
Which food is richer in vitamins?
Banana
Banana 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. Banana - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/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.