Beans vs. Currant — In-Depth Nutrition Comparison
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Summary of differences between beans and currants
- Beans have more copper, zinc, vitamin B1, phosphorus, and selenium; however, currants are higher in vitamin C, iron, and vitamin K.
- Currants cover your daily need for vitamin C, 42% more than beans.
- Beans have 8 times more selenium than currants. While beans have 4.5µg of selenium, currants have only 0.6µg.
These are the specific foods used in this comparison Beans, baked, canned, no salt added and Currants, red, and white, raw.
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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 MagnesiumMagnesium | +146.2% |
| Contains more CalciumCalcium | +51.5% |
| Contains more CopperCopper | +92.5% |
| Contains more ZincZinc | +508.7% |
| Contains more PhosphorusPhosphorus | +136.4% |
| Contains more SeleniumSelenium | +650% |
| Contains more IronIron | +244.8% |
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 AVitamin A | +150% |
| Contains more Vitamin EVitamin E | +50% |
| Contains more Vitamin B1Vitamin B1 | +275% |
| Contains more Vitamin B2Vitamin B2 | +20% |
| Contains more Vitamin B3Vitamin B3 | +330% |
| Contains more Vitamin B6Vitamin B6 | +85.7% |
| Contains more FolateFolate | +200% |
| Contains more CholineCholine | +305.3% |
| Contains more Vitamin CVitamin C | +1222.6% |
| Contains more Vitamin KVitamin K | +1275% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 3.1mg | 41mg | 42% |
| Zinc | 1.4mg | 0.23mg | 11% |
| Copper | 0.206mg | 0.107mg | 11% |
| Phosphorus | 104mg | 44mg | 9% |
| Vitamin K | 0.8µg | 11µg | 9% |
| Iron | 0.29mg | 1mg | 9% |
| Vitamin B1 | 0.15mg | 0.04mg | 9% |
| Manganese | 0.186mg | 8% | |
| Protein | 4.8g | 1.4g | 7% |
| Selenium | 4.5µg | 0.6µg | 7% |
| Magnesium | 32mg | 13mg | 5% |
| Vitamin B6 | 0.13mg | 0.07mg | 5% |
| Fiber | 5.5g | 4.3g | 5% |
| Fructose | 3.53g | 4% | |
| Folate | 24µg | 8µg | 4% |
| Choline | 30.8mg | 7.6mg | 4% |
| Vitamin B3 | 0.43mg | 0.1mg | 2% |
| Calories | 105kcal | 56kcal | 2% |
| Calcium | 50mg | 33mg | 2% |
| Carbs | 20.49g | 13.8g | 2% |
| Vitamin B2 | 0.06mg | 0.05mg | 1% |
| Potassium | 296mg | 275mg | 1% |
| Vitamin B5 | 0.064mg | 1% | |
| Polyunsaturated fat | 0.172g | 0.088g | 1% |
| Fats | 0.4g | 0.2g | 0% |
| Net carbs | 14.99g | 9.5g | N/A |
| Sugar | 7.78g | 7.37g | N/A |
| Sodium | 1mg | 1mg | 0% |
| Vitamin E | 0.15mg | 0.1mg | 0% |
| Vitamin A | 5µg | 2µg | 0% |
| Saturated fat | 0.103g | 0.017g | 0% |
| Monounsaturated fat | 0.035g | 0.028g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +242.9% |
| Contains more FatsFats | +100% |
| Contains more CarbsCarbs | +48.5% |
| Contains more OtherOther | +163.1% |
| Contains more WaterWater | +15.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +25% |
| Contains more Poly. FatPolyunsaturated fat | +95.5% |
| Contains less Sat. FatSaturated fat | -83.5% |
