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Currant vs Cranberry - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Currant
Currant contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Currant
Currant is lower in glycemic index (difference - 20)
Which food is richer in minerals?
Currant
Currant is relatively richer in minerals
Which food contains less Sugars?
Cranberry
Cranberry contains less Sugars (difference - 3.1g)
Which food is lower in Saturated Fat?
Cranberry
Cranberry is lower in Saturated Fat (difference - 0.009g)
Which food is cheaper?
Cranberry
Cranberry is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.
Currant Cranberry
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Currant Cranberry
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
23
Currant
11
Cranberry
Mineral Summary Score
12
Currant
4
Cranberry

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 more Iron +334.8%
Contains more Calcium +312.5%
Contains more Potassium +243.8%
Contains more Magnesium +116.7%
Contains more Copper +91.1%
Contains more Zinc +155.6%
Contains more Phosphorus +300%
Contains less Sodium -50%
Contains more Iron +334.8%
Contains more Calcium +312.5%
Contains more Potassium +243.8%
Contains more Magnesium +116.7%
Contains more Copper +91.1%
Contains more Zinc +155.6%
Contains more Phosphorus +300%
Contains less Sodium -50%

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 C +192.9%
Contains more Vitamin B1 +233.3%
Contains more Vitamin B2 +150%
Contains more Vitamin B6 +22.8%
Contains more Vitamin K +120%
Contains more Vitamin A +50%
Contains more Vitamin E +1220%
Contains more Vitamin B5 +360.9%
Equal in Vitamin B3 - 0.101
Contains more Vitamin C +192.9%
Contains more Vitamin B1 +233.3%
Contains more Vitamin B2 +150%
Contains more Vitamin B6 +22.8%
Contains more Vitamin K +120%
Contains more Vitamin A +50%
Contains more Vitamin E +1220%
Contains more Vitamin B5 +360.9%
Equal in Vitamin B3 - 0.101

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
8%
Currant
3%
Cranberry
Carbohydrates
14%
Currant
12%
Cranberry
Fats
1%
Currant
1%
Cranberry

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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 Currant Cranberry Opinion
Calories 56 46 Currant
Protein 1.4 0.46 Currant
Fats 0.2 0.13 Currant
Vitamin C 41 14 Currant
Carbs 13.8 11.97 Currant
Cholesterol 0 0
Vitamin D 0 0
Iron 1 0.23 Currant
Calcium 33 8 Currant
Potassium 275 80 Currant
Magnesium 13 6 Currant
Sugars 7.37 4.27 Currant
Fiber 4.3 3.6 Currant
Copper 0.107 0.056 Currant
Zinc 0.23 0.09 Currant
Starch 0 Cranberry
Phosphorus 44 11 Currant
Sodium 1 2 Currant
Vitamin A 42 63 Cranberry
Vitamin E 0.1 1.32 Cranberry
Vitamin D 0 0
Vitamin B1 0.04 0.012 Currant
Vitamin B2 0.05 0.02 Currant
Vitamin B3 0.1 0.101 Cranberry
Vitamin B5 0.064 0.295 Cranberry
Vitamin B6 0.07 0.057 Currant
Vitamin B12 0 0
Vitamin K 11 5 Currant
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.017 0.008 Cranberry
Monounsaturated Fat 0.028 0.018 Currant
Polyunsaturated fat 0.088 0.055 Currant
Tryptophan 0.003 Cranberry
Threonine 0.028 Cranberry
Isoleucine 0.033 Cranberry
Leucine 0.053 Cranberry
Lysine 0.039 Cranberry
Methionine 0.003 Cranberry
Phenylalanine 0.036 Cranberry
Valine 0.045 Cranberry
Histidine 0.018 Cranberry
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.