Beetroot vs. Currant — In-Depth Nutrition Comparison

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The main differences between beetroot and currants

Beetroot has more folate and manganese; however, currants have more vitamin C, vitamin K, and fiber.
Daily need coverage for vitamin C for currants is 40% higher.
Currants have 14 times less folate than beetroot. Beetroot has 109µg of folate, while currants have 8µg.
Beetroot has a higher glycemic index than currants.

Food types used in this article are Beets, raw 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.

Beetroot

Currant

Contains more MagnesiumMagnesium	+76.9%
Contains more PotassiumPotassium	+18.2%
Contains more ZincZinc	+52.2%
Contains more ManganeseManganese	+76.9%
Contains more SeleniumSelenium	+16.7%

Contains more CalciumCalcium	+106.3%
Contains more IronIron	+25%
Contains more CopperCopper	+42.7%
Contains less SodiumSodium	-98.7%

~equal in Phosphorus ~44mg

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.

Beetroot

Currant

Contains more Vitamin B3Vitamin B3	+234%
Contains more Vitamin B5Vitamin B5	+142.2%
Contains more FolateFolate	+1262.5%

Contains more Vitamin CVitamin C	+736.7%
Contains more Vitamin EVitamin E	+150%
Contains more Vitamin B1Vitamin B1	+29%
Contains more Vitamin B2Vitamin B2	+25%
Contains more Vitamin KVitamin K	+5400%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~2µg

~equal in Vitamin B6 ~0.07mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin C	4.9mg	41mg	40%
Folate	109µg	8µg	25%
Vitamin K	0.2µg	11µg	9%
Fiber	2.8g	4.3g	6%
Manganese	0.329mg	0.186mg	6%
Copper	0.075mg	0.107mg	4%
Fructose		3.53g	4%
Iron	0.8mg	1mg	3%
Sodium	78mg	1mg	3%
Magnesium	23mg	13mg	2%
Calcium	16mg	33mg	2%
Vitamin B5	0.155mg	0.064mg	2%
Calories	43kcal	56kcal	1%
Carbs	9.56g	13.8g	1%
Potassium	325mg	275mg	1%
Zinc	0.35mg	0.23mg	1%
Phosphorus	40mg	44mg	1%
Vitamin B1	0.031mg	0.04mg	1%
Vitamin B2	0.04mg	0.05mg	1%
Vitamin B3	0.334mg	0.1mg	1%
Protein	1.61g	1.4g	0%
Protein per 100 calories	3.7g	2.5g	N/A
Calories per 10 g protein	267kcal	400kcal	N/A
Weight per 100 calories	233g	179g	N/A
Fats	0.17g	0.2g	0%
Net carbs	6.76g	9.5g	N/A
Sugar	6.76g	7.37g	N/A
Vitamin A	2µg	2µg	0%
Vitamin E	0.04mg	0.1mg	0%
Selenium	0.7µg	0.6µg	0%
Vitamin B6	0.067mg	0.07mg	0%
Choline	6mg	7.6mg	0%
Saturated fat	0.027g	0.017g	0%
Monounsaturated fat	0.032g	0.028g	0%
Polyunsaturated fat	0.06g	0.088g	0%
Tryptophan	0.019mg		0%
Threonine	0.047mg		0%
Isoleucine	0.048mg		0%
Leucine	0.068mg		0%
Lysine	0.058mg		0%
Methionine	0.018mg		0%
Phenylalanine	0.046mg		0%
Valine	0.056mg		0%
Histidine	0.021mg		0%