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Banana vs. Smoothie — In-Depth Nutrition Comparison

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What are the differences between bananas and smoothie?

  • Bananas are higher in vitamin B6, fiber, and potassium, yet smoothie is higher in vitamin C, vitamin B12, and vitamin A.
  • Bananas' 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
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.
Banana
Banana
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 1.5% 32% 9.8% 26% 4.1% 9.4% 0.13% 35% 5.5%
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 +1391.7%
Contains more IronIron +73.3%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -96.6%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +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
Banana
8
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 29% 0% 1% 2% 7.8% 17% 12% 20% 85% 0% 1.3% 15%
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 B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +347.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +181.6%
Contains more Vitamin B3Vitamin B3 +22.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Banana Smoothie DV% diff.
Vitamin B6 0.367mg 0.082mg 22%
Vitamin C 8.7mg 24.5mg 18%
Manganese 0.27mg 12%
Potassium 358mg 24mg 10%
Fiber 2.6g 0g 10%
Vitamin B12 0µg 0.24µg 10%
Copper 0.078mg 9%
Vitamin B5 0.334mg 7%
Magnesium 27mg 6%
Vitamin B2 0.073mg 6%
Fructose 4.85g 6%
Carbs 22.84g 8.16g 5%
Folate 20µg 5%
Calcium 5mg 41mg 4%
Calories 89kcal 37kcal 3%
Phosphorus 22mg 3%
Vitamin B1 0.031mg 3%
Starch 5.38g 2%
Selenium 1µg 2%
Choline 9.8mg 2%
Fats 0.33g 0g 1%
Iron 0.26mg 0.15mg 1%
Zinc 0.15mg 1%
Sodium 1mg 29mg 1%
Vitamin E 0.1mg 1%
Vitamin B3 0.665mg 0.816mg 1%
Saturated fat 0.112g 0g 1%
Protein 1.09g 1.22g 0%
Protein per 100 calories 1.2g 3.3g N/A
Calories per 10 g protein 817kcal 303kcal N/A
Weight per 100 calories 112g 270g N/A
Net carbs 20.24g 8.16g N/A
Sugar 12.23g 7.35g N/A
Vitamin A 3µg 0%
Vitamin K 0.5µg 0%
Monounsaturated fat 0.032g 0%
Polyunsaturated fat 0.073g 0%
Tryptophan 0.009mg 0%
Threonine 0.028mg 0%
Isoleucine 0.028mg 0%
Leucine 0.068mg 0%
Lysine 0.05mg 0%
Methionine 0.008mg 0%
Phenylalanine 0.049mg 0%
Valine 0.047mg 0%
Histidine 0.077mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Banana
Banana
3
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 FatsFats +∞%
Contains more CarbsCarbs +179.9%
Contains more OtherOther +144.1%
Contains more ProteinProtein +11.9%
Contains more WaterWater +20.5%

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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.