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Pomegranate vs. Currant — In-Depth Nutrition Comparison

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Significant differences between Pomegranate and Currant

  • Pomegranate has more Folate, Vitamin B5, and Copper, however, Currant is richer in Vitamin C, and Iron.
  • Currant covers your daily Vitamin C needs 34% more than Pomegranate.
  • Currant has 6 times less Vitamin E than Pomegranate. Pomegranate has 0.6mg of Vitamin E , while Currant has 0.1mg.
  • Currant contains less Sugar.

Specific food types used in this comparison are Pomegranates, raw and Currants, red and white, raw.

Infographic

Pomegranate vs Currant 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.
Contains more Zinc +52.2%
Contains more Copper +47.7%
Contains more Calcium +230%
Contains more Iron +233.3%
Contains more Phosphorus +22.2%
Contains more Potassium +16.5%
Contains less Sodium -66.7%
Contains more Manganese +56.3%
Contains more Selenium +20%
Equal in Magnesium - 13
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 12% 9% 16% 21% 1% 10% 53% 16% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 38% 10% 19% 25% 1% 7% 36% 25% 4%
Contains more Zinc +52.2%
Contains more Copper +47.7%
Contains more Calcium +230%
Contains more Iron +233.3%
Contains more Phosphorus +22.2%
Contains more Potassium +16.5%
Contains less Sodium -66.7%
Contains more Manganese +56.3%
Contains more Selenium +20%
Equal in Magnesium - 13

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 E +500%
Contains more Vitamin B1 +67.5%
Contains more Vitamin B3 +193%
Contains more Vitamin B5 +489.1%
Contains more Folate +375%
Contains more Vitamin K +49.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +302%
Equal in Vitamin B2 - 0.05
Equal in Vitamin B6 - 0.07
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 12% 0% 34% 17% 13% 6% 23% 18% 29% 0% 41%
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%
Contains more Vitamin E +500%
Contains more Vitamin B1 +67.5%
Contains more Vitamin B3 +193%
Contains more Vitamin B5 +489.1%
Contains more Folate +375%
Contains more Vitamin K +49.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +302%
Equal in Vitamin B2 - 0.05
Equal in Vitamin B6 - 0.07

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +19.3%
Contains more Fats +485%
Contains more Carbs +35.5%
Contains more Other +22.6%
Equal in Water - 83.95
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
14% 84%
Protein: 1.4 g
Fats: 0.2 g
Carbs: 13.8 g
Water: 83.95 g
Other: 0.65 g
Contains more Protein +19.3%
Contains more Fats +485%
Contains more Carbs +35.5%
Contains more Other +22.6%
Equal in Water - 83.95

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +232.1%
Contains less Saturated Fat -85.8%
Contains more Polyunsaturated fat +11.4%
41% 32% 27%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.093 g
Polyunsaturated fat: 0.079 g
13% 21% 66%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.088 g
Contains more Monounsaturated Fat +232.1%
Contains less Saturated Fat -85.8%
Contains more Polyunsaturated fat +11.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pomegranate Currant Opinion
Net carbs 14.7g 9.5g Pomegranate
Protein 1.67g 1.4g Pomegranate
Fats 1.17g 0.2g Pomegranate
Carbs 18.7g 13.8g Pomegranate
Calories 83kcal 56kcal Pomegranate
Fructose 3.53g Currant
Sugar 13.67g 7.37g Currant
Fiber 4g 4.3g Currant
Calcium 10mg 33mg Currant
Iron 0.3mg 1mg Currant
Magnesium 12mg 13mg Currant
Phosphorus 36mg 44mg Currant
Potassium 236mg 275mg Currant
Sodium 3mg 1mg Currant
Zinc 0.35mg 0.23mg Pomegranate
Copper 0.158mg 0.107mg Pomegranate
Manganese 0.119mg 0.186mg Currant
Selenium 0.5µg 0.6µg Currant
Vitamin A 0IU 42IU Currant
Vitamin A RAE 0µg 2µg Currant
Vitamin E 0.6mg 0.1mg Pomegranate
Vitamin C 10.2mg 41mg Currant
Vitamin B1 0.067mg 0.04mg Pomegranate
Vitamin B2 0.053mg 0.05mg Pomegranate
Vitamin B3 0.293mg 0.1mg Pomegranate
Vitamin B5 0.377mg 0.064mg Pomegranate
Vitamin B6 0.075mg 0.07mg Pomegranate
Folate 38µg 8µg Pomegranate
Vitamin K 16.4µg 11µg Pomegranate
Saturated Fat 0.12g 0.017g Currant
Monounsaturated Fat 0.093g 0.028g Pomegranate
Polyunsaturated fat 0.079g 0.088g Currant

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomegranate Currant
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
16%
Pomegranate
18%
Currant
Minerals Daily Need Coverage Score
14%
Pomegranate
17%
Currant

Comparison summary

Which food is richer in vitamins?
Pomegranate
Pomegranate is relatively richer in vitamins
Which food is lower in Sugar?
Currant
Currant is lower in Sugar (difference - 6.3g)
Which food contains less Sodium?
Currant
Currant contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Currant
Currant is lower in Saturated Fat (difference - 0.103g)
Which food is lower in glycemic index?
Currant
Currant is lower in glycemic index (difference - 25)
Which food is cheaper?
Currant
Currant is cheaper (difference - $0.5)
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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/nutrients
  2. Currant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173964/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.