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Avocado vs Currant - In-Depth Nutrition Comparison

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Differences between Avocado and Currant

  • Avocado has more Vitamin B5, Folate, Vitamin B6, Vitamin E , Vitamin B3, Fiber, Copper, and Vitamin K, while Currant has more Vitamin C.
  • Currant's daily need coverage for Vitamin C is 34% higher.
  • Currant contains 125 times less Saturated Fat than Avocado. Avocado contains 2.126g of Saturated Fat, while Currant contains 0.017g.

The food types used in this comparison are Avocados, raw, all commercial varieties and Currants, red and white, raw.

Infographic

Avocado vs Currant 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Magnesium +123.1%
Contains more Phosphorus +18.2%
Contains more Potassium +76.4%
Contains more Zinc +178.3%
Contains more Copper +77.6%
Contains more Calcium +175%
Contains more Iron +81.8%
Contains less Sodium -85.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 21% 21% 23% 43% 1% 18% 64%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 10% 38% 10% 19% 25% 1% 7% 36%
Contains more Magnesium +123.1%
Contains more Phosphorus +18.2%
Contains more Potassium +76.4%
Contains more Zinc +178.3%
Contains more Copper +77.6%
Contains more Calcium +175%
Contains more Iron +81.8%
Contains less Sodium -85.7%

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 A +247.6%
Contains more Vitamin E +1970%
Contains more Vitamin B1 +67.5%
Contains more Vitamin B2 +160%
Contains more Vitamin B3 +1638%
Contains more Vitamin B5 +2070.3%
Contains more Vitamin B6 +267.1%
Contains more Folate +912.5%
Contains more Vitamin K +90.9%
Contains more Vitamin C +310%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 42% 0% 34% 17% 30% 33% 84% 60% 61% 0% 53%
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 +247.6%
Contains more Vitamin E +1970%
Contains more Vitamin B1 +67.5%
Contains more Vitamin B2 +160%
Contains more Vitamin B3 +1638%
Contains more Vitamin B5 +2070.3%
Contains more Vitamin B6 +267.1%
Contains more Folate +912.5%
Contains more Vitamin K +90.9%
Contains more Vitamin C +310%

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.
Avocado Currant
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Avocado Currant Opinion
Net carbs 1.83g 9.5g Currant
Protein 2g 1.4g Avocado
Fats 14.66g 0.2g Avocado
Carbs 8.53g 13.8g Currant
Calories 160kcal 56kcal Avocado
Starch 0.11g g Avocado
Fructose 0.12g 3.53g Currant
Sugar 0.66g 7.37g Avocado
Fiber 6.7g 4.3g Avocado
Calcium 12mg 33mg Currant
Iron 0.55mg 1mg Currant
Magnesium 29mg 13mg Avocado
Phosphorus 52mg 44mg Avocado
Potassium 485mg 275mg Avocado
Sodium 7mg 1mg Currant
Zinc 0.64mg 0.23mg Avocado
Copper 0.19mg 0.107mg Avocado
Vitamin A 146IU 42IU Avocado
Vitamin E 2.07mg 0.1mg Avocado
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 10mg 41mg Currant
Vitamin B1 0.067mg 0.04mg Avocado
Vitamin B2 0.13mg 0.05mg Avocado
Vitamin B3 1.738mg 0.1mg Avocado
Vitamin B5 1.389mg 0.064mg Avocado
Vitamin B6 0.257mg 0.07mg Avocado
Folate 81µg 8µg Avocado
Vitamin B12 0µg 0µg
Vitamin K 21µg 11µg Avocado
Tryptophan 0.025mg mg Avocado
Threonine 0.073mg mg Avocado
Isoleucine 0.084mg mg Avocado
Leucine 0.143mg mg Avocado
Lysine 0.132mg mg Avocado
Methionine 0.038mg mg Avocado
Phenylalanine 0.097mg mg Avocado
Valine 0.107mg mg Avocado
Histidine 0.049mg mg Avocado
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 2.126g 0.017g Currant
Monounsaturated Fat 9.799g 0.028g Avocado
Polyunsaturated fat 1.816g 0.088g Avocado

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Avocado 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
35
Avocado
18
Currant
Mineral Summary Score
24
Avocado
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
12%
Avocado
8%
Currant
Carbohydrates
9%
Avocado
14%
Currant
Fats
68%
Avocado
1%
Currant

Comparison summary

Which food contains less Sodium?
Currant
Currant contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Currant
Currant is lower in Saturated Fat (difference - 2.109g)
Which food is lower in glycemic index?
Currant
Currant is lower in glycemic index (difference - 15)
Which food is cheaper?
Currant
Currant is cheaper (difference - $0.3)
Which food is lower in Sugar?
Avocado
Avocado is lower in Sugar (difference - 6.71g)
Which food is richer in minerals?
Avocado
Avocado is relatively richer in minerals
Which food is richer in vitamins?
Avocado
Avocado is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.