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Currant vs Nectarine - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Nectarine
Nectarine contains less Sodium (difference - 1mg)
Which food contains less Sugars?
Currant
Currant contains less Sugars (difference - 0.52g)
Which food is lower in Saturated Fat?
Currant
Currant is lower in Saturated Fat (difference - 0.008g)
Which food is lower in glycemic index?
Currant
Currant is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Currant
Currant is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.
Currant Nectarine
Lower in Sodium ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol 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
Currant Nectarine
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
9
Nectarine
Mineral Summary Score
12
Currant
7
Nectarine

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 +257.1%
Contains more Calcium +450%
Contains more Potassium +36.8%
Contains more Magnesium +44.4%
Contains more Copper +24.4%
Contains more Zinc +35.3%
Contains more Phosphorus +69.2%
Contains less Sodium -100%
Contains more Iron +257.1%
Contains more Calcium +450%
Contains more Potassium +36.8%
Contains more Magnesium +44.4%
Contains more Copper +24.4%
Contains more Zinc +35.3%
Contains more Phosphorus +69.2%
Contains less Sodium -100%

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 +659.3%
Contains more Vitamin B1 +17.6%
Contains more Vitamin B2 +85.2%
Contains more Vitamin B6 +180%
Contains more Vitamin K +400%
Contains more Vitamin A +690.5%
Contains more Vitamin E +670%
Contains more Vitamin B3 +1025%
Contains more Vitamin B5 +189.1%
Contains more Vitamin C +659.3%
Contains more Vitamin B1 +17.6%
Contains more Vitamin B2 +85.2%
Contains more Vitamin B6 +180%
Contains more Vitamin K +400%
Contains more Vitamin A +690.5%
Contains more Vitamin E +670%
Contains more Vitamin B3 +1025%
Contains more Vitamin B5 +189.1%

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
6%
Nectarine
Carbohydrates
14%
Currant
11%
Nectarine
Fats
1%
Currant
1%
Nectarine

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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 Nectarine Opinion
Calories 56 44 Currant
Protein 1.4 1.06 Currant
Fats 0.2 0.32 Nectarine
Vitamin C 41 5.4 Currant
Carbs 13.8 10.55 Currant
Cholesterol 0 0
Vitamin D 0 0
Iron 1 0.28 Currant
Calcium 33 6 Currant
Potassium 275 201 Currant
Magnesium 13 9 Currant
Sugars 7.37 7.89 Nectarine
Fiber 4.3 1.7 Currant
Copper 0.107 0.086 Currant
Zinc 0.23 0.17 Currant
Starch 0.07 Nectarine
Phosphorus 44 26 Currant
Sodium 1 0 Nectarine
Vitamin A 42 332 Nectarine
Vitamin E 0.1 0.77 Nectarine
Vitamin D 0 0
Vitamin B1 0.04 0.034 Currant
Vitamin B2 0.05 0.027 Currant
Vitamin B3 0.1 1.125 Nectarine
Vitamin B5 0.064 0.185 Nectarine
Vitamin B6 0.07 0.025 Currant
Vitamin B12 0 0
Vitamin K 11 2.2 Currant
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.017 0.025 Currant
Monounsaturated Fat 0.028 0.088 Nectarine
Polyunsaturated fat 0.088 0.113 Nectarine
Tryptophan 0.005 Nectarine
Threonine 0.009 Nectarine
Isoleucine 0.009 Nectarine
Leucine 0.014 Nectarine
Lysine 0.016 Nectarine
Methionine 0.006 Nectarine
Phenylalanine 0.021 Nectarine
Valine 0.013 Nectarine
Histidine 0.008 Nectarine
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.