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Smoothie vs. Banana — In-Depth Nutrition Comparison

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What are the differences between Smoothie and Banana?

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

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

Infographic

Smoothie vs Banana 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 0% 12% 2.1% 5.6% 0% 0% 0% 3.8% 0% 0%
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%
Contains more CalciumCalcium +720%
Contains more PotassiumPotassium +1391.7%
Contains more IronIron +73.3%
Contains less SodiumSodium -96.6%

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 82% 24% 0% 0% 0% 0% 15% 0% 19% 30% 0% 0% 0%
Banana
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 29% 3.8% 2% 0% 7.8% 17% 12% 20% 85% 0% 1.3% 15% 5.3%
Contains more Vitamin CVitamin C +181.6%
Contains more Vitamin AVitamin A +537.5%
Contains more Vitamin B3Vitamin B3 +22.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B6Vitamin B6 +347.6%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 90%
Protein: 1.22 g
Fats: 0 g
Carbs: 8.16 g
Water: 90.28 g
Other: 0.34 g
Banana
3
23% 75%
Protein: 1.09 g
Fats: 0.33 g
Carbs: 22.84 g
Water: 74.91 g
Other: 0.83 g
Contains more ProteinProtein +11.9%
Contains more WaterWater +20.5%
Contains more FatsFats +∞%
Contains more CarbsCarbs +179.9%
Contains more OtherOther +144.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Smoothie Banana
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 Smoothie Banana Opinion
Calories 37kcal 89kcal Banana
Protein 1.22g 1.09g Smoothie
Fats 0g 0.33g Banana
Vitamin C 24.5mg 8.7mg Smoothie
Net carbs 8.16g 20.24g Banana
Carbs 8.16g 22.84g Banana
Magnesium 27mg Banana
Calcium 41mg 5mg Smoothie
Potassium 24mg 358mg Banana
Iron 0.15mg 0.26mg Banana
Sugar 7.35g 12.23g Smoothie
Fiber 0g 2.6g Banana
Copper 0.078mg Banana
Zinc 0.15mg Banana
Starch 5.38g Banana
Phosphorus 22mg Banana
Sodium 29mg 1mg Banana
Vitamin A 408IU 64IU Smoothie
Vitamin A 3µg Banana
Vitamin E 0.1mg Banana
Manganese 0.27mg Banana
Selenium 1µg Banana
Vitamin B1 0.031mg Banana
Vitamin B2 0.073mg Banana
Vitamin B3 0.816mg 0.665mg Smoothie
Vitamin B5 0.334mg Banana
Vitamin B6 0.082mg 0.367mg Banana
Vitamin B12 0.24µg 0µg Smoothie
Vitamin K 0.5µg Banana
Folate 20µg Banana
Choline 9.8mg Banana
Saturated Fat 0g 0.112g Smoothie
Monounsaturated Fat 0.032g Banana
Polyunsaturated fat 0.073g 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
Fructose 4.85g Banana

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Smoothie Banana
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
13%
Smoothie
15%
Banana
Minerals Daily Need Coverage Score
2%
Smoothie
14%
Banana

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. Smoothie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174829/nutrients
  2. Banana - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/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.