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Currant vs Cranberry - In-Depth Nutrition Comparison

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Comparison summary

Which food is richer in minerals?
Currant
Currant is relatively richer in minerals
Which food is lower in glycemic index?
Currant
Currant is lower in glycemic index (difference - 20)
Which food is richer in vitamins?
Currant
Currant is relatively richer in vitamins
Which food is lower in Cholesterol?
Cranberry
Cranberry is lower in Cholesterol (difference - 0mg)
Which food contains less Sugars?
Cranberry
Cranberry contains less Sugars (difference - 7.37g)
Which food contains less Sodium?
Cranberry
Cranberry contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Cranberry
Cranberry is lower in Saturated Fat (difference - 0.017g)
Which food is cheaper?
Cranberry
Cranberry is cheaper (difference - $0.5)

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
Rich in minerals ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok

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
3
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 +150%
Contains more Calcium +26.9%
Contains more Phosphorus +109.5%
Contains more Iron +150%
Contains more Calcium +26.9%
Contains more Phosphorus +109.5%

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 +95.2%
Contains more Vitamin B1 +100%
Contains more Vitamin A +114.3%
Contains more Vitamin B2 +60%
Contains more Vitamin B3 +300%
Contains more Vitamin C +95.2%
Contains more Vitamin B1 +100%
Contains more Vitamin A +114.3%
Contains more Vitamin B2 +60%
Contains more Vitamin B3 +300%

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
2%
Cranberry
Carbohydrates
14%
Currant
12%
Cranberry
Fats
1%
Currant
2%
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 55 Currant
Protein 1.4 0.4 Currant
Fats 0.2 0.5 Cranberry
Vitamin C 41 21 Currant
Carbs 13.8 12.2 Currant
Cholesterol 0 Cranberry
Vitamin D 0 Currant
Iron 1 0.4 Currant
Calcium 33 26 Currant
Potassium 275 Currant
Magnesium 13 Currant
Sugars 7.37 Currant
Fiber 4.3 Currant
Copper 0.107 Currant
Zinc 0.23 Currant
Starch
Phosphorus 44 21 Currant
Sodium 1 Cranberry
Vitamin A 42 90 Cranberry
Vitamin E 0.1 Currant
Vitamin D 0 Currant
Vitamin B1 0.04 0.02 Currant
Vitamin B2 0.05 0.08 Cranberry
Vitamin B3 0.1 0.4 Cranberry
Vitamin B5 0.064 Currant
Vitamin B6 0.07 Currant
Vitamin B12 0 Currant
Vitamin K 11 Currant
Folic acid (B9) 0 Currant
Trans Fat 0 Cranberry
Saturated Fat 0.017 Cranberry
Monounsaturated Fat 0.028 Currant
Polyunsaturated fat 0.088 Currant
Tryptophan
Threonine
Isoleucine
Leucine
Lysine
Methionine
Phenylalanine
Valine
Histidine
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.