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Currant vs. Raspberry — In-Depth Nutrition Comparison

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What are the main differences between Currant and Raspberry?

  • Currant is richer in Vitamin C, yet Raspberry is richer in Manganese, Fiber, Vitamin B5, and Vitamin E .
  • Raspberry's daily need coverage for Manganese is 21% higher.
  • Currant has 2 times more Potassium than Raspberry. Currant has 275mg of Potassium, while Raspberry has 151mg.
  • Raspberry contains less Sugar.

We used Currants, red and white, raw and Raspberries, raw types in this comparison.

Infographic

Currant vs Raspberry infographic
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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.
Contains more Calcium +32%
Contains more Iron +44.9%
Contains more Phosphorus +51.7%
Contains more Potassium +82.1%
Contains more Copper +18.9%
Contains more Selenium +200%
Contains more Magnesium +69.2%
Contains more Zinc +82.6%
Contains more Manganese +260.2%
Equal in Sodium - 1
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 38% 10% 19% 25% 1% 7% 36% 25% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 26% 16% 13% 14% 1% 12% 30% 88% 2%
Contains more Calcium +32%
Contains more Iron +44.9%
Contains more Phosphorus +51.7%
Contains more Potassium +82.1%
Contains more Copper +18.9%
Contains more Selenium +200%
Contains more Magnesium +69.2%
Contains more Zinc +82.6%
Contains more Manganese +260.2%
Equal in Sodium - 1

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.
:
Contains more Vitamin A +27.3%
Contains more Vitamin C +56.5%
Contains more Vitamin B1 +25%
Contains more Vitamin B2 +31.6%
Contains more Vitamin B6 +27.3%
Contains more Vitamin K +41%
Contains more Vitamin E +770%
Contains more Vitamin B3 +498%
Contains more Vitamin B5 +414.1%
Contains more Folate +162.5%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 18% 0% 88% 8% 9% 12% 20% 13% 16% 0% 20%
Contains more Vitamin A +27.3%
Contains more Vitamin C +56.5%
Contains more Vitamin B1 +25%
Contains more Vitamin B2 +31.6%
Contains more Vitamin B6 +27.3%
Contains more Vitamin K +41%
Contains more Vitamin E +770%
Contains more Vitamin B3 +498%
Contains more Vitamin B5 +414.1%
Contains more Folate +162.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +16.7%
Contains more Carbs +15.6%
Contains more Other +41.3%
Contains more Fats +225%
Equal in Water - 85.75
14% 84%
Protein: 1.4 g
Fats: 0.2 g
Carbs: 13.8 g
Water: 83.95 g
Other: 0.65 g
12% 86%
Protein: 1.2 g
Fats: 0.65 g
Carbs: 11.94 g
Water: 85.75 g
Other: 0.46 g
Contains more Protein +16.7%
Contains more Carbs +15.6%
Contains more Other +41.3%
Contains more Fats +225%
Equal in Water - 85.75

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -10.5%
Contains more Monounsaturated Fat +128.6%
Contains more Polyunsaturated fat +326.1%
13% 21% 66%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.088 g
4% 14% 82%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.375 g
Contains less Saturated Fat -10.5%
Contains more Monounsaturated Fat +128.6%
Contains more Polyunsaturated fat +326.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +205%
Contains more Glucose +73.1%
Contains more Fructose +50.2%
8% 44% 48%
Starch: 0 g
Sucrose: 0.61 g
Glucose: 3.22 g
Fructose: 3.53 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
5% 42% 53%
Starch: 0 g
Sucrose: 0.2 g
Glucose: 1.86 g
Fructose: 2.35 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +205%
Contains more Glucose +73.1%
Contains more Fructose +50.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Currant Raspberry Opinion
Net carbs 9.5g 5.44g Currant
Protein 1.4g 1.2g Currant
Fats 0.2g 0.65g Raspberry
Carbs 13.8g 11.94g Currant
Calories 56kcal 52kcal Currant
Fructose 3.53g 2.35g Currant
Sugar 7.37g 4.42g Raspberry
Fiber 4.3g 6.5g Raspberry
Calcium 33mg 25mg Currant
Iron 1mg 0.69mg Currant
Magnesium 13mg 22mg Raspberry
Phosphorus 44mg 29mg Currant
Potassium 275mg 151mg Currant
Sodium 1mg 1mg
Zinc 0.23mg 0.42mg Raspberry
Copper 0.107mg 0.09mg Currant
Manganese 0.186mg 0.67mg Raspberry
Selenium 0.6µg 0.2µg Currant
Vitamin A 42IU 33IU Currant
Vitamin A RAE 2µg 2µg
Vitamin E 0.1mg 0.87mg Raspberry
Vitamin C 41mg 26.2mg Currant
Vitamin B1 0.04mg 0.032mg Currant
Vitamin B2 0.05mg 0.038mg Currant
Vitamin B3 0.1mg 0.598mg Raspberry
Vitamin B5 0.064mg 0.329mg Raspberry
Vitamin B6 0.07mg 0.055mg Currant
Folate 8µg 21µg Raspberry
Vitamin K 11µg 7.8µg Currant
Saturated Fat 0.017g 0.019g Currant
Monounsaturated Fat 0.028g 0.064g Raspberry
Polyunsaturated fat 0.088g 0.375g Raspberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Currant Raspberry
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
17%
Raspberry
Minerals Daily Need Coverage Score
17%
Currant
20%
Raspberry

Comparison summary

Which food is lower in Sugar?
Raspberry
Raspberry is lower in Sugar (difference - 2.95g)
Which food is lower in Saturated Fat?
Currant
Currant is lower in Saturated Fat (difference - 0.002g)
Which food is lower in glycemic index?
Currant
Currant is lower in glycemic index (difference - 1)
Which food is cheaper?
Currant
Currant is cheaper (difference - $0.2)
Which food is richer in minerals?
Currant
Currant is relatively richer in minerals
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Raspberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/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.