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Apple vs Currant - In-Depth Nutrition Comparison

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What are the differences between Apple and Currant?

  • Currant is richer than Apple in Vitamin C, Iron, Copper, Fiber, Vitamin K, and Manganese.
  • Currant's daily need coverage for Vitamin C is 40% more.

We used Apples, raw, with skin and Currants, red and white, raw types in this article.

Infographic

Apple 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Apple
0
:
Contains more Calcium +450%
Contains more Iron +733.3%
Contains more Magnesium +160%
Contains more Phosphorus +300%
Contains more Potassium +157%
Contains more Zinc +475%
Contains more Copper +296.3%
Equal in Sodium - 1
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 5% 4% 5% 10% 1% 2% 9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 10% 38% 10% 19% 25% 1% 7% 36%
Contains more Calcium +450%
Contains more Iron +733.3%
Contains more Magnesium +160%
Contains more Phosphorus +300%
Contains more Potassium +157%
Contains more Zinc +475%
Contains more Copper +296.3%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Apple
2
:
Contains more Vitamin A +28.6%
Contains more Vitamin E +80%
Contains more Vitamin C +791.3%
Contains more Vitamin B1 +135.3%
Contains more Vitamin B2 +92.3%
Contains more Vitamin B6 +70.7%
Contains more Folate +166.7%
Contains more Vitamin K +400%
Equal in Vitamin B3 - 0.1
Equal in Vitamin B5 - 0.064
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 4% 0% 16% 5% 6% 2% 4% 10% 3% 0% 6%
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 A +28.6%
Contains more Vitamin E +80%
Contains more Vitamin C +791.3%
Contains more Vitamin B1 +135.3%
Contains more Vitamin B2 +92.3%
Contains more Vitamin B6 +70.7%
Contains more Folate +166.7%
Contains more Vitamin K +400%
Equal in Vitamin B3 - 0.1
Equal in Vitamin B5 - 0.064

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Apple Currant
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium Equal
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Apple Currant Opinion
Net carbs 11.41g 9.5g Apple
Protein 0.26g 1.4g Currant
Fats 0.17g 0.2g Currant
Carbs 13.81g 13.8g Apple
Calories 52kcal 56kcal Currant
Starch 0.05g g Apple
Fructose 5.9g 3.53g Apple
Sugar 10.39g 7.37g Currant
Fiber 2.4g 4.3g Currant
Calcium 6mg 33mg Currant
Iron 0.12mg 1mg Currant
Magnesium 5mg 13mg Currant
Phosphorus 11mg 44mg Currant
Potassium 107mg 275mg Currant
Sodium 1mg 1mg
Zinc 0.04mg 0.23mg Currant
Copper 0.027mg 0.107mg Currant
Vitamin A 54IU 42IU Apple
Vitamin E 0.18mg 0.1mg Apple
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 4.6mg 41mg Currant
Vitamin B1 0.017mg 0.04mg Currant
Vitamin B2 0.026mg 0.05mg Currant
Vitamin B3 0.091mg 0.1mg Currant
Vitamin B5 0.061mg 0.064mg Currant
Vitamin B6 0.041mg 0.07mg Currant
Folate 3µg 8µg Currant
Vitamin B12 0µg 0µg
Vitamin K 2.2µg 11µg Currant
Tryptophan 0.001mg mg Apple
Threonine 0.006mg mg Apple
Isoleucine 0.006mg mg Apple
Leucine 0.013mg mg Apple
Lysine 0.012mg mg Apple
Methionine 0.001mg mg Apple
Phenylalanine 0.006mg mg Apple
Valine 0.012mg mg Apple
Histidine 0.005mg mg Apple
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.028g 0.017g Currant
Monounsaturated Fat 0.007g 0.028g Currant
Polyunsaturated fat 0.051g 0.088g Currant

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Apple Currant
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
5
Apple
18
Currant
Mineral Summary Score
4
Apple
18
Currant

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 food.
Protein
2%
Apple
8%
Currant
Carbohydrates
14%
Apple
14%
Currant
Fats
1%
Apple
1%
Currant

Comparison summary

Which food is lower in Sugar?
Currant
Currant is lower in Sugar (difference - 3.02g)
Which food is lower in Saturated Fat?
Currant
Currant is lower in Saturated Fat (difference - 0.011g)
Which food is lower in glycemic index?
Currant
Currant is lower in glycemic index (difference - 11)
Which food is richer in minerals?
Currant
Currant is relatively richer in minerals
Which food is richer in vitamins?
Currant
Currant is relatively richer in vitamins
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 cheaper?
?
The foods are relatively equal in price ($0.5)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/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.