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  6. Currant vs. Orange

Currant vs. Orange — In-Depth Nutrition Comparison

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The main differences between Currant and Orange

  • Currant has more Iron, Vitamin K, Fiber, Manganese, and Copper, however, Orange has more Vitamin C, and Folate.
  • Daily need coverage for Vitamin C from Orange is 14% higher.
  • Currant is lower in Sugar.

Food types used in this article are Currants, red and white, raw and Oranges, raw, all commercial varieties.

Infographic

Currant vs Orange 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.
Currant
Currant
8
:
2
Orange
Orange
Contains more Iron +900%
Contains more Magnesium +30%
Contains more Phosphorus +214.3%
Contains more Potassium +51.9%
Contains more Zinc +228.6%
Contains more Copper +137.8%
Contains more Manganese +644%
Contains more Selenium +20%
Contains more Calcium +21.2%
Contains less Sodium -100%
Currant
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 38% 10% 19% 25% 1% 7% 36% 25% 4%
Orange
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 4% 8% 6% 16% 0% 2% 15% 4% 3%
Contains more Iron +900%
Contains more Magnesium +30%
Contains more Phosphorus +214.3%
Contains more Potassium +51.9%
Contains more Zinc +228.6%
Contains more Copper +137.8%
Contains more Manganese +644%
Contains more Selenium +20%
Contains more Calcium +21.2%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Currant
Currant
3
:
7
Orange
Orange
Contains more Vitamin B2 +25%
Contains more Vitamin B6 +16.7%
Contains more Vitamin K +∞%
Contains more Vitamin A +435.7%
Contains more Vitamin E +80%
Contains more Vitamin C +29.8%
Contains more Vitamin B1 +117.5%
Contains more Vitamin B3 +182%
Contains more Vitamin B5 +290.6%
Contains more Folate +275%
Currant
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 2% 0% 137% 10% 12% 2% 4% 17% 6% 0% 28%
Orange
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 4% 0% 178% 22% 10% 6% 15% 14% 23% 0% 0%
Contains more Vitamin B2 +25%
Contains more Vitamin B6 +16.7%
Contains more Vitamin K +∞%
Contains more Vitamin A +435.7%
Contains more Vitamin E +80%
Contains more Vitamin C +29.8%
Contains more Vitamin B1 +117.5%
Contains more Vitamin B3 +182%
Contains more Vitamin B5 +290.6%
Contains more Folate +275%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Currant
Currant
4
:
1
Orange
Orange
Contains more Protein +48.9%
Contains more Fats +66.7%
Contains more Carbs +17.4%
Contains more Other +47.7%
Equal in Water - 86.75
Currant
14% 84%
Protein: 1.4 g
Fats: 0.2 g
Carbs: 13.8 g
Water: 83.95 g
Other: 0.65 g
Orange
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more Protein +48.9%
Contains more Fats +66.7%
Contains more Carbs +17.4%
Contains more Other +47.7%
Equal in Water - 86.75

Fat Type Comparison

Fat type breakdown side-by-side comparison
Currant
Currant
2
:
1
Orange
Orange
Contains more Monounsaturated Fat +21.7%
Contains more Polyunsaturated fat +252%
Contains less Saturated Fat -11.8%
Currant
13% 21% 66%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.088 g
Orange
24% 37% 40%
Saturated Fat: 0.015 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 0.025 g
Contains more Monounsaturated Fat +21.7%
Contains more Polyunsaturated fat +252%
Contains less Saturated Fat -11.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Currant Orange
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Currant Orange Opinion
Net carbs 9.5g 9.35g Currant
Protein 1.4g 0.94g Currant
Fats 0.2g 0.12g Currant
Carbs 13.8g 11.75g Currant
Calories 56kcal 47kcal Currant
Fructose 3.53g Currant
Sugar 7.37g 9.35g Currant
Fiber 4.3g 2.4g Currant
Calcium 33mg 40mg Orange
Iron 1mg 0.1mg Currant
Magnesium 13mg 10mg Currant
Phosphorus 44mg 14mg Currant
Potassium 275mg 181mg Currant
Sodium 1mg 0mg Orange
Zinc 0.23mg 0.07mg Currant
Copper 0.107mg 0.045mg Currant
Manganese 0.186mg 0.025mg Currant
Selenium 0.6µg 0.5µg Currant
Vitamin A 42IU 225IU Orange
Vitamin A RAE 2µg 11µg Orange
Vitamin E 0.1mg 0.18mg Orange
Vitamin C 41mg 53.2mg Orange
Vitamin B1 0.04mg 0.087mg Orange
Vitamin B2 0.05mg 0.04mg Currant
Vitamin B3 0.1mg 0.282mg Orange
Vitamin B5 0.064mg 0.25mg Orange
Vitamin B6 0.07mg 0.06mg Currant
Folate 8µg 30µg Orange
Vitamin K 11µg 0µg Currant
Tryptophan 0.009mg Orange
Threonine 0.015mg Orange
Isoleucine 0.025mg Orange
Leucine 0.023mg Orange
Lysine 0.047mg Orange
Methionine 0.02mg Orange
Phenylalanine 0.031mg Orange
Valine 0.04mg Orange
Histidine 0.018mg Orange
Saturated Fat 0.017g 0.015g Orange
Monounsaturated Fat 0.028g 0.023g Currant
Polyunsaturated fat 0.088g 0.025g Currant

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Currant Orange
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
18%
Currant
24%
Orange
Minerals Daily Need Coverage Score
17%
Currant
7%
Orange

Comparison summary

Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Orange
Orange is lower in Saturated Fat (difference - 0.002g)
Which food is cheaper?
Orange
Orange is cheaper (difference - $0.1)
Which food is richer in vitamins?
Orange
Orange is relatively richer in vitamins
Which food is lower in Sugar?
Currant
Currant is lower in Sugar (difference - 1.98g)
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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Currant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173964/nutrients
  2. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.