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Common plum vs Currant - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Currant
Currant contains less Sugars (difference - 2.55g)
Which food is lower in glycemic index?
Currant
Currant is lower in glycemic index (difference - 14)
Which food is richer in minerals?
Currant
Currant is relatively richer in minerals
Which food contains less Sodium?
Common plum
Common plum contains less Sodium (difference - 1mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat (0.017 g)
Which food is cheaper?
?
The foods are relatively equal in price ($0.5)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Common plum Currant
Lower in Sugars ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in Saturated Fat Equal
Lower in price Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Common plum Currant
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
10
Common plum
23
Currant
Mineral Summary Score
5
Common plum
12
Currant

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains less Sodium -100%
Contains more Iron +488.2%
Contains more Calcium +450%
Contains more Potassium +75.2%
Contains more Magnesium +85.7%
Contains more Copper +87.7%
Contains more Zinc +130%
Contains more Phosphorus +175%
Contains less Sodium -100%
Contains more Iron +488.2%
Contains more Calcium +450%
Contains more Potassium +75.2%
Contains more Magnesium +85.7%
Contains more Copper +87.7%
Contains more Zinc +130%
Contains more Phosphorus +175%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +721.4%
Contains more Vitamin E +160%
Contains more Vitamin B3 +317%
Contains more Vitamin B5 +110.9%
Contains more Vitamin C +331.6%
Contains more Vitamin B1 +42.9%
Contains more Vitamin B2 +92.3%
Contains more Vitamin B6 +141.4%
Contains more Vitamin K +71.9%
Contains more Vitamin A +721.4%
Contains more Vitamin E +160%
Contains more Vitamin B3 +317%
Contains more Vitamin B5 +110.9%
Contains more Vitamin C +331.6%
Contains more Vitamin B1 +42.9%
Contains more Vitamin B2 +92.3%
Contains more Vitamin B6 +141.4%
Contains more Vitamin K +71.9%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
4%
Common plum
8%
Currant
Carbohydrates
11%
Common plum
14%
Currant
Fats
1%
Common plum
1%
Currant

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Common plum Currant Opinion
Calories 46 56 Currant
Protein 0.7 1.4 Currant
Fats 0.28 0.2 Common plum
Vitamin C 9.5 41 Currant
Carbs 11.42 13.8 Currant
Cholesterol 0 0
Vitamin D 0 0
Iron 0.17 1 Currant
Calcium 6 33 Currant
Potassium 157 275 Currant
Magnesium 7 13 Currant
Sugars 9.92 7.37 Common plum
Fiber 1.4 4.3 Currant
Copper 0.057 0.107 Currant
Zinc 0.1 0.23 Currant
Starch 0 Common plum
Phosphorus 16 44 Currant
Sodium 0 1 Common plum
Vitamin A 345 42 Common plum
Vitamin E 0.26 0.1 Common plum
Vitamin D 0 0
Vitamin B1 0.028 0.04 Currant
Vitamin B2 0.026 0.05 Currant
Vitamin B3 0.417 0.1 Common plum
Vitamin B5 0.135 0.064 Common plum
Vitamin B6 0.029 0.07 Currant
Vitamin B12 0 0
Vitamin K 6.4 11 Currant
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.017 0.017
Monounsaturated Fat 0.134 0.028 Common plum
Polyunsaturated fat 0.044 0.088 Currant
Tryptophan 0.009 Common plum
Threonine 0.01 Common plum
Isoleucine 0.014 Common plum
Leucine 0.015 Common plum
Lysine 0.016 Common plum
Methionine 0.008 Common plum
Phenylalanine 0.014 Common plum
Valine 0.016 Common plum
Histidine 0.009 Common plum
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.