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Banana vs Currant - In-Depth Nutrition Comparison

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The main differences between Banana and Currant

  • Banana has more Vitamin B6, and Vitamin B5, however Currant has more Vitamin C, Iron, Vitamin K, and Fiber.
  • Daily need coverage for Vitamin C from Currant is 36% higher.
  • Currant has 7 times less Vitamin B3 than Banana. Banana has 0.665mg of Vitamin B3, while Currant has 0.1mg.

Food types used in this article are Bananas, raw and Currants, red and white, raw.

Infographic

Banana 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
Banana
2
:
Contains more Potassium +30.2%
Contains more Magnesium +107.7%
Contains more Iron +284.6%
Contains more Calcium +560%
Contains more Copper +37.2%
Contains more Zinc +53.3%
Contains more Phosphorus +100%
Equal in Sodium - 1
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 10% 2% 32% 20% 27% 5% 10% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 38% 10% 25% 10% 36% 7% 19% 1%
Contains more Potassium +30.2%
Contains more Magnesium +107.7%
Contains more Iron +284.6%
Contains more Calcium +560%
Contains more Copper +37.2%
Contains more Zinc +53.3%
Contains more Phosphorus +100%
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
Banana
6
:
Contains more Vitamin A +52.4%
Contains more Vitamin B2 +46%
Contains more Vitamin B3 +565%
Contains more Vitamin B5 +421.9%
Contains more Vitamin B6 +424.3%
Contains more Folate +150%
Contains more Vitamin C +371.3%
Contains more Vitamin B1 +29%
Contains more Vitamin K +2100%
Equal in Vitamin E - 0.1
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 29% 4% 2% 0% 8% 17% 13% 21% 85% 0% 2% 15%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 137% 3% 2% 0% 10% 12% 2% 4% 17% 0% 28% 6%
Contains more Vitamin A +52.4%
Contains more Vitamin B2 +46%
Contains more Vitamin B3 +565%
Contains more Vitamin B5 +421.9%
Contains more Vitamin B6 +424.3%
Contains more Folate +150%
Contains more Vitamin C +371.3%
Contains more Vitamin B1 +29%
Contains more Vitamin K +2100%
Equal in Vitamin E - 0.1

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

All nutrients comparison - raw data values

Nutrient Banana Currant Opinion
Calories 89kcal 56kcal Banana
Protein 1.09g 1.4g Currant
Fats 0.33g 0.2g Banana
Vitamin C 8.7mg 41mg Currant
Net carbs 20.24g 9.5g Banana
Carbs 22.84g 13.8g Banana
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.26mg 1mg Currant
Calcium 5mg 33mg Currant
Potassium 358mg 275mg Banana
Magnesium 27mg 13mg Banana
Sugar 12.23g 7.37g Currant
Fiber 2.6g 4.3g Currant
Copper 0.078mg 0.107mg Currant
Zinc 0.15mg 0.23mg Currant
Starch 5.38g g Banana
Phosphorus 22mg 44mg Currant
Sodium 1mg 1mg
Vitamin A 64IU 42IU Banana
Vitamin E 0.1mg 0.1mg
Vitamin D 0µg 0µg
Vitamin B1 0.031mg 0.04mg Currant
Vitamin B2 0.073mg 0.05mg Banana
Vitamin B3 0.665mg 0.1mg Banana
Vitamin B5 0.334mg 0.064mg Banana
Vitamin B6 0.367mg 0.07mg Banana
Vitamin B12 0µg 0µg
Vitamin K 0.5µg 11µg Currant
Folate 20µg 8µg Banana
Trans Fat 0g 0g
Saturated Fat 0.112g 0.017g Currant
Monounsaturated Fat 0.032g 0.028g Banana
Polyunsaturated fat 0.073g 0.088g Currant
Tryptophan 0.009mg mg Banana
Threonine 0.028mg mg Banana
Isoleucine 0.028mg mg Banana
Leucine 0.068mg mg Banana
Lysine 0.05mg mg Banana
Methionine 0.008mg mg Banana
Phenylalanine 0.049mg mg Banana
Valine 0.047mg mg Banana
Histidine 0.077mg mg Banana
Fructose 4.85g 3.53g Banana

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Banana Currant
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
16
Banana
18
Currant
Mineral Summary Score
13
Banana
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
7%
Banana
8%
Currant
Carbohydrates
23%
Banana
14%
Currant
Fats
2%
Banana
1%
Currant

Comparison summary

Which food is lower in Sugar?
Currant
Currant is lower in Sugar (difference - 4.86g)
Which food is lower in Saturated Fat?
Currant
Currant is lower in Saturated Fat (difference - 0.095g)
Which food is lower in glycemic index?
Currant
Currant is lower in glycemic index (difference - 23)
Which food is richer in minerals?
Currant
Currant is relatively richer in minerals
Which food is cheaper?
Banana
Banana is cheaper (difference - $0.3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 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

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. Banana - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/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.