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Blackberry vs Currant - In-Depth Nutrition Comparison

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What are the main differences between Blackberry and Currant?

  • Blackberry is richer in Manganese, Vitamin K, Vitamin E , and Copper, yet Currant is richer in Vitamin C.
  • Currant's daily need coverage for Vitamin C is 22% higher.
  • Blackberry has 12 times more Vitamin E than Currant. Blackberry has 1.17mg of Vitamin E , while Currant has 0.1mg.

We used Blackberries, raw and Currants, red and white, raw types in this comparison.

Infographic

Blackberry 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
Contains more Magnesium +53.8%
Contains more Zinc +130.4%
Contains more Copper +54.2%
Contains more Calcium +13.8%
Contains more Iron +61.3%
Contains more Phosphorus +100%
Contains more Potassium +69.8%
Equal in Sodium - 1
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 24% 15% 10% 15% 1% 15% 56%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 10% 38% 10% 19% 25% 1% 7% 36%
Contains more Magnesium +53.8%
Contains more Zinc +130.4%
Contains more Copper +54.2%
Contains more Calcium +13.8%
Contains more Iron +61.3%
Contains more Phosphorus +100%
Contains more Potassium +69.8%
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
:
Contains more Vitamin A +409.5%
Contains more Vitamin E +1070%
Contains more Vitamin B3 +546%
Contains more Vitamin B5 +331.3%
Contains more Folate +212.5%
Contains more Vitamin K +80%
Contains more Vitamin C +95.2%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +92.3%
Contains more Vitamin B6 +133.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 24% 0% 70% 5% 6% 13% 17% 7% 19% 0% 50%
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 +409.5%
Contains more Vitamin E +1070%
Contains more Vitamin B3 +546%
Contains more Vitamin B5 +331.3%
Contains more Folate +212.5%
Contains more Vitamin K +80%
Contains more Vitamin C +95.2%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +92.3%
Contains more Vitamin B6 +133.3%

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

All nutrients comparison - raw data values

Nutrient Blackberry Currant Opinion
Net carbs 4.31g 9.5g Currant
Protein 1.39g 1.4g Currant
Fats 0.49g 0.2g Blackberry
Carbs 9.61g 13.8g Currant
Calories 43kcal 56kcal Currant
Starch 0g g Blackberry
Fructose 2.4g 3.53g Currant
Sugar 4.88g 7.37g Blackberry
Fiber 5.3g 4.3g Blackberry
Calcium 29mg 33mg Currant
Iron 0.62mg 1mg Currant
Magnesium 20mg 13mg Blackberry
Phosphorus 22mg 44mg Currant
Potassium 162mg 275mg Currant
Sodium 1mg 1mg
Zinc 0.53mg 0.23mg Blackberry
Copper 0.165mg 0.107mg Blackberry
Vitamin A 214IU 42IU Blackberry
Vitamin E 1.17mg 0.1mg Blackberry
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 21mg 41mg Currant
Vitamin B1 0.02mg 0.04mg Currant
Vitamin B2 0.026mg 0.05mg Currant
Vitamin B3 0.646mg 0.1mg Blackberry
Vitamin B5 0.276mg 0.064mg Blackberry
Vitamin B6 0.03mg 0.07mg Currant
Folate 25µg 8µg Blackberry
Vitamin B12 0µg 0µg
Vitamin K 19.8µg 11µg Blackberry
Tryptophan mg mg
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine mg mg
Methionine mg mg
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.014g 0.017g Blackberry
Monounsaturated Fat 0.047g 0.028g Blackberry
Polyunsaturated fat 0.28g 0.088g Blackberry

Which food is preferable for your diet?

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

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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
18
Blackberry
18
Currant
Mineral Summary Score
17
Blackberry
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
8%
Blackberry
8%
Currant
Carbohydrates
10%
Blackberry
14%
Currant
Fats
2%
Blackberry
1%
Currant

Comparison summary

Which food is lower in Sugar?
Blackberry
Blackberry is lower in Sugar (difference - 2.49g)
Which food is lower in Saturated Fat?
Blackberry
Blackberry is lower in Saturated Fat (difference - 0.003g)
Which food is cheaper?
Blackberry
Blackberry is cheaper (difference - $0.2)
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 lower in glycemic index?
?
The foods have equal glycemic indexes (25)
Which food is richer in minerals?
?
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.
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. Blackberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/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.