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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Manganese +80.6%
Contains more Calcium +450%
Contains more Iron +257.1%
Contains more Magnesium +116.7%
Contains more Phosphorus +266.7%
Contains more Potassium +257.1%
Contains more Zinc +43.8%
Contains more Copper +87.7%
Contains more Selenium +500%
Equal in Sodium - 1
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 11% 5% 6% 7% 1% 5% 19% 44% 1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 38% 10% 19% 25% 1% 7% 36% 25% 4%
Contains more Manganese +80.6%
Contains more Calcium +450%
Contains more Iron +257.1%
Contains more Magnesium +116.7%
Contains more Phosphorus +266.7%
Contains more Potassium +257.1%
Contains more Zinc +43.8%
Contains more Copper +87.7%
Contains more Selenium +500%
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" charts 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%
Contains more Choline +26.7%
Equal in Vitamin B1 - 0.04
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 4% 12% 0% 33% 10% 10% 8% 8% 12% 5% 0% 4% 49%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3% 2% 0% 137% 10% 12% 2% 4% 17% 6% 0% 5% 28%
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%
Contains more Choline +26.7%
Equal in Vitamin B1 - 0.04

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +65%
Contains more Protein +89.2%
Contains more Other +182.6%
Equal in Carbs - 13.8
Equal in Water - 83.95
14% 84%
Protein: 0.74 g
Fats: 0.33 g
Carbs: 14.49 g
Water: 84.21 g
Other: 0.23 g
14% 84%
Protein: 1.4 g
Fats: 0.2 g
Carbs: 13.8 g
Water: 83.95 g
Other: 0.65 g
Contains more Fats +65%
Contains more Protein +89.2%
Contains more Other +182.6%
Equal in Carbs - 13.8
Equal in Water - 83.95

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +67.9%
Contains more Polyunsaturated fat +65.9%
Contains less Saturated Fat -39.3%
13% 21% 66%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.146 g
13% 21% 66%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.088 g
Contains more Monounsaturated Fat +67.9%
Contains more Polyunsaturated fat +65.9%
Contains less Saturated Fat -39.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +∞%
Contains more Glucose +51.6%
Contains more Fructose +40.8%
Contains more Sucrose +454.5%
49% 50%
Starch: 0.03 g
Sucrose: 0.11 g
Glucose: 4.88 g
Fructose: 4.97 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
8% 44% 48%
Starch: 0 g
Sucrose: 0.61 g
Glucose: 3.22 g
Fructose: 3.53 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Glucose +51.6%
Contains more Fructose +40.8%
Contains more Sucrose +454.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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 Sodium Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Blueberry Currant Opinion
Net carbs 12.09g 9.5g Blueberry
Protein 0.74g 1.4g Currant
Fats 0.33g 0.2g Blueberry
Carbs 14.49g 13.8g Blueberry
Calories 57kcal 56kcal Blueberry
Starch 0.03g Blueberry
Fructose 4.97g 3.53g Blueberry
Sugar 9.96g 7.37g Currant
Fiber 2.4g 4.3g Currant
Calcium 6mg 33mg Currant
Iron 0.28mg 1mg Currant
Magnesium 6mg 13mg Currant
Phosphorus 12mg 44mg Currant
Potassium 77mg 275mg Currant
Sodium 1mg 1mg
Zinc 0.16mg 0.23mg Currant
Copper 0.057mg 0.107mg Currant
Manganese 0.336mg 0.186mg Blueberry
Selenium 0.1µg 0.6µg Currant
Vitamin A 54IU 42IU Blueberry
Vitamin A RAE 3µg 2µg Blueberry
Vitamin E 0.57mg 0.1mg Blueberry
Vitamin C 9.7mg 41mg Currant
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
Folate 6µg 8µg Currant
Choline 6mg 7.6mg Currant
Vitamin K 19.3µg 11µg Blueberry
Tryptophan 0.003mg Blueberry
Threonine 0.02mg Blueberry
Isoleucine 0.023mg Blueberry
Leucine 0.044mg Blueberry
Lysine 0.013mg Blueberry
Methionine 0.012mg Blueberry
Phenylalanine 0.026mg Blueberry
Valine 0.031mg Blueberry
Histidine 0.011mg Blueberry
Saturated Fat 0.028g 0.017g Currant
Monounsaturated Fat 0.047g 0.028g Blueberry
Polyunsaturated fat 0.146g 0.088g Blueberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Blueberry Currant
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
11%
Blueberry
17%
Currant
Minerals Daily Need Coverage Score
10%
Blueberry
17%
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 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 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

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food 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.