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Blueberry vs Currant - In-Depth Nutrition Comparison

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The main differences between Blueberry and Currant

  • Blueberry has more Vitamin K, and Manganese, however Currant has more Vitamin C, Iron, Fiber, Potassium, and Copper.
  • Daily need coverage for Vitamin C from Currant is 35% higher.
  • Currant has 2 times less Manganese than Blueberry. Blueberry has 0.336mg of Manganese, while Currant has 0.186mg.

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

Infographic

Blueberry 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 Iron +257.1%
Contains more Calcium +450%
Contains more Potassium +257.1%
Contains more Magnesium +116.7%
Contains more Copper +87.7%
Contains more Zinc +43.8%
Contains more Phosphorus +266.7%
Equal in Sodium - 1
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 11% 2% 7% 5% 19% 5% 6% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 38% 10% 25% 10% 36% 7% 19% 1%
Contains more Iron +257.1%
Contains more Calcium +450%
Contains more Potassium +257.1%
Contains more Magnesium +116.7%
Contains more Copper +87.7%
Contains more Zinc +43.8%
Contains more Phosphorus +266.7%
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 +28.6%
Contains more Vitamin E +470%
Contains more Vitamin B3 +318%
Contains more Vitamin B5 +93.8%
Contains more Vitamin K +75.5%
Contains more Vitamin C +322.7%
Contains more Vitamin B2 +22%
Contains more Vitamin B6 +34.6%
Contains more Folate +33.3%
Equal in Vitamin B1 - 0.04
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 33% 4% 12% 0% 10% 10% 8% 8% 12% 0% 49% 5%
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 +28.6%
Contains more Vitamin E +470%
Contains more Vitamin B3 +318%
Contains more Vitamin B5 +93.8%
Contains more Vitamin K +75.5%
Contains more Vitamin C +322.7%
Contains more Vitamin B2 +22%
Contains more Vitamin B6 +34.6%
Contains more Folate +33.3%
Equal in Vitamin B1 - 0.04

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.
Blueberry 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 Blueberry Currant Opinion
Calories 57kcal 56kcal Blueberry
Protein 0.74g 1.4g Currant
Fats 0.33g 0.2g Blueberry
Vitamin C 9.7mg 41mg Currant
Net carbs 12.09g 9.5g Blueberry
Carbs 14.49g 13.8g Blueberry
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.28mg 1mg Currant
Calcium 6mg 33mg Currant
Potassium 77mg 275mg Currant
Magnesium 6mg 13mg Currant
Sugar 9.96g 7.37g Currant
Fiber 2.4g 4.3g Currant
Copper 0.057mg 0.107mg Currant
Zinc 0.16mg 0.23mg Currant
Starch 0.03g g Blueberry
Phosphorus 12mg 44mg Currant
Sodium 1mg 1mg
Vitamin A 54IU 42IU Blueberry
Vitamin E 0.57mg 0.1mg Blueberry
Vitamin D 0µg 0µg
Vitamin B1 0.037mg 0.04mg Currant
Vitamin B2 0.041mg 0.05mg Currant
Vitamin B3 0.418mg 0.1mg Blueberry
Vitamin B5 0.124mg 0.064mg Blueberry
Vitamin B6 0.052mg 0.07mg Currant
Vitamin B12 0µg 0µg
Vitamin K 19.3µg 11µg Blueberry
Folate 6µg 8µg Currant
Trans Fat 0g 0g
Saturated Fat 0.028g 0.017g Currant
Monounsaturated Fat 0.047g 0.028g Blueberry
Polyunsaturated fat 0.146g 0.088g Blueberry
Tryptophan 0.003mg mg Blueberry
Threonine 0.02mg mg Blueberry
Isoleucine 0.023mg mg Blueberry
Leucine 0.044mg mg Blueberry
Lysine 0.013mg mg Blueberry
Methionine 0.012mg mg Blueberry
Phenylalanine 0.026mg mg Blueberry
Valine 0.031mg mg Blueberry
Histidine 0.011mg mg Blueberry
Fructose 4.97g 3.53g Blueberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Blueberry 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
12
Blueberry
18
Currant
Mineral Summary Score
7
Blueberry
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
4%
Blueberry
8%
Currant
Carbohydrates
14%
Blueberry
14%
Currant
Fats
2%
Blueberry
1%
Currant

Comparison summary

Which food is lower in Sugar?
Currant
Currant is lower in Sugar (difference - 2.59g)
Which food is lower in Saturated Fat?
Currant
Currant is lower in Saturated Fat (difference - 0.011g)
Which food is lower in glycemic index?
Currant
Currant is lower in glycemic index (difference - 28)
Which food is richer in minerals?
Currant
Currant is relatively richer in minerals
Which food is cheaper?
Blueberry
Blueberry is cheaper (difference - $0.2)
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. Blueberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171711/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.