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Cheese vs. Currant — In-Depth Nutrition Comparison

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Summary of differences between cheese and currants

  • Cheese has more calcium, phosphorus, selenium, vitamin B12, zinc, and vitamin B2; however, currants are higher in vitamin C.
  • Cheese covers your daily need for saturated fat, 94% more than currants.
  • Currants have less cholesterol.
  • The glycemic index of currants is higher.

These are the specific foods used in this comparison Cheese, cheddar and Currants, red, and white, raw.

Infographic

Cheese 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.
Cheese
Cheese
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 9.9% 24% 38% 36% 6.3% 19% 0.13% 24% 3.3%
Contains more MagnesiumMagnesium +107.7%
Contains more CalciumCalcium +2051.5%
Contains more ZincZinc +1482.6%
Contains more PhosphorusPhosphorus +934.1%
Contains more SeleniumSelenium +4650%
Contains more PotassiumPotassium +261.8%
Contains more IronIron +614.3%
Contains more CopperCopper +256.7%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +588.9%

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.
Cheese
Cheese
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 9% 110% 14% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 137% 0% 0.67% 2% 10% 12% 1.9% 3.8% 16% 0% 28% 6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +16400%
Contains more Vitamin EVitamin E +610%
Contains more Vitamin B2Vitamin B2 +756%
Contains more Vitamin B5Vitamin B5 +540.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +237.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +37.9%
Contains more Vitamin B3Vitamin B3 +69.5%
Contains more Vitamin KVitamin K +358.3%
~equal in Vitamin B6 ~0.07mg

All nutrients comparison - raw data values

Nutrient Cheese Currant DV% diff.
Saturated fat 18.867g 0.017g 86%
Calcium 710mg 33mg 68%
Phosphorus 455mg 44mg 59%
Fats 33.31g 0.2g 51%
Selenium 28.5µg 0.6µg 51%
Vitamin C 0mg 41mg 46%
Vitamin B12 1.1µg 0µg 46%
Protein 22.87g 1.4g 43%
Vitamin A 330µg 2µg 36%
Cholesterol 99mg 0mg 33%
Zinc 3.64mg 0.23mg 31%
Vitamin B2 0.428mg 0.05mg 29%
Sodium 653mg 1mg 28%
Monounsaturated fat 9.246g 0.028g 23%
Calories 404kcal 56kcal 17%
Fiber 0g 4.3g 17%
Iron 0.14mg 1mg 11%
Copper 0.03mg 0.107mg 9%
Polyunsaturated fat 1.421g 0.088g 9%
Manganese 0.027mg 0.186mg 7%
Vitamin B5 0.41mg 0.064mg 7%
Vitamin K 2.4µg 11µg 7%
Potassium 76mg 275mg 6%
Folate 27µg 8µg 5%
Carbs 3.09g 13.8g 4%
Vitamin E 0.71mg 0.1mg 4%
Fructose 0g 3.53g 4%
Vitamin D* 24 IU 0 IU 3%
Vitamin D 0.6µg 0µg 3%
Magnesium 27mg 13mg 3%
Choline 16.5mg 7.6mg 2%
Vitamin B1 0.029mg 0.04mg 1%
Protein per 100 calories 5.7g 2.5g N/A
Calories per 10 g protein 177kcal 400kcal N/A
Weight per 100 calories 25g 179g N/A
Unsaturated / Saturated Fat ratio 0.57 6.8 N/A
Net carbs 3.09g 9.5g N/A
Sugar 0.48g 7.37g N/A
Vitamin B3 0.059mg 0.1mg 0%
Vitamin B6 0.066mg 0.07mg 0%
Trans fat 0.917g 0g N/A
Tryptophan 0.547mg 0%
Threonine 1.044mg 0%
Isoleucine 1.206mg 0%
Leucine 1.939mg 0%
Lysine 1.025mg 0%
Methionine 0.547mg 0%
Phenylalanine 1.074mg 0%
Valine 1.404mg 0%
Histidine 0.547mg 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - DPA 0.017g 0g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 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 ProteinProtein +1533.6%
Contains more FatsFats +16555%
Contains more OtherOther +470.8%
Contains more CarbsCarbs +346.6%
Contains more WaterWater +126.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
13% 21% 66%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.088 g
Contains more Mono. FatMonounsaturated fat +32921.4%
Contains more Poly. FatPolyunsaturated fat +1514.8%
Contains less Sat. FatSaturated fat -99.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cheese
Cheese
2
54% 25% 21%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.26 g
Fructose: 0 g
Lactose: 0.12 g
Maltose: 0 g
Galactose: 0.1 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 LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +1138.5%
Contains more FructoseFructose +∞%
~equal in Starch ~0g
~equal in Maltose ~0g

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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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.