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Smoothie vs. Banana — In-Depth Nutrition Comparison

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What are the differences between smoothie and bananas?

  • Smoothie is higher in vitamin C, vitamin B12, and vitamin A, yet bananas are higher in vitamin B6, fiber, and potassium.
  • Bananas' 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
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 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%
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%
Contains more Vitamin CVitamin C +181.6%
Contains more Vitamin B3Vitamin B3 +22.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B6Vitamin B6 +347.6%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Smoothie Banana DV% diff.
Vitamin B6 0.082mg 0.367mg 22%
Vitamin C 24.5mg 8.7mg 18%
Manganese 0.27mg 12%
Potassium 24mg 358mg 10%
Fiber 0g 2.6g 10%
Vitamin B12 0.24µg 0µg 10%
Copper 0.078mg 9%
Vitamin B5 0.334mg 7%
Magnesium 27mg 6%
Vitamin B2 0.073mg 6%
Fructose 4.85g 6%
Carbs 8.16g 22.84g 5%
Folate 20µg 5%
Calcium 41mg 5mg 4%
Calories 37kcal 89kcal 3%
Phosphorus 22mg 3%
Vitamin B1 0.031mg 3%
Starch 5.38g 2%
Selenium 1µg 2%
Choline 9.8mg 2%
Fats 0g 0.33g 1%
Iron 0.15mg 0.26mg 1%
Zinc 0.15mg 1%
Sodium 29mg 1mg 1%
Vitamin E 0.1mg 1%
Vitamin B3 0.816mg 0.665mg 1%
Saturated fat 0g 0.112g 1%
Protein 1.22g 1.09g 0%
Protein per 100 calories 3.3g 1.2g N/A
Calories per 10 g protein 303kcal 817kcal N/A
Weight per 100 calories 270g 112g N/A
Net carbs 8.16g 20.24g N/A
Sugar 7.35g 12.23g 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
8% 90%
Protein: 1.22 g
Fats: 0 g
Carbs: 8.16 g
Water: 90.28 g
Other: 0.34 g
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
Contains more ProteinProtein +11.9%
Contains more WaterWater +20.5%
Contains more FatsFats +∞%
Contains more CarbsCarbs +179.9%
Contains more OtherOther +144.1%

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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. 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.