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Clementine vs Currant - In-Depth Nutrition Comparison

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What are the differences between Clementine and Currant?

  • Clementine is higher in Vitamin C, yet Currant is higher in Iron, Fiber, Vitamin K, Copper, and Manganese.
  • Currant's daily need coverage for Iron is 11% more.
  • Clementine has 3 times more Folate than Currant. While Clementine has 24µg of Folate, Currant has only 8µg.

We used Clementines, raw and Currants, red and white, raw types in this article.

Infographic

Clementine 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 +614.3%
Contains more Magnesium +30%
Contains more Phosphorus +109.5%
Contains more Potassium +55.4%
Contains more Zinc +283.3%
Contains more Copper +148.8%
Equal in Calcium - 33
Equal in Sodium - 1
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 6% 8% 9% 16% 1% 2% 15%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 10% 38% 10% 19% 25% 1% 7% 36%
Contains more Iron +614.3%
Contains more Magnesium +30%
Contains more Phosphorus +109.5%
Contains more Potassium +55.4%
Contains more Zinc +283.3%
Contains more Copper +148.8%
Equal in Calcium - 33
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 E +100%
Contains more Vitamin C +19%
Contains more Vitamin B1 +115%
Contains more Vitamin B3 +536%
Contains more Vitamin B5 +135.9%
Contains more Folate +200%
Contains more Vitamin B2 +66.7%
Contains more Vitamin K +∞%
Equal in Vitamin B6 - 0.07
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 163% 22% 7% 12% 10% 18% 18% 0% 0%
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 E +100%
Contains more Vitamin C +19%
Contains more Vitamin B1 +115%
Contains more Vitamin B3 +536%
Contains more Vitamin B5 +135.9%
Contains more Folate +200%
Contains more Vitamin B2 +66.7%
Contains more Vitamin K +∞%
Equal in Vitamin B6 - 0.07

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

All nutrients comparison - raw data values

Nutrient Clementine Currant Opinion
Net carbs 10.32g 9.5g Clementine
Protein 0.85g 1.4g Currant
Fats 0.15g 0.2g Currant
Carbs 12.02g 13.8g Currant
Calories 47kcal 56kcal Currant
Starch 0g g Clementine
Fructose 1.64g 3.53g Currant
Sugar 9.18g 7.37g Currant
Fiber 1.7g 4.3g Currant
Calcium 30mg 33mg Currant
Iron 0.14mg 1mg Currant
Magnesium 10mg 13mg Currant
Phosphorus 21mg 44mg Currant
Potassium 177mg 275mg Currant
Sodium 1mg 1mg
Zinc 0.06mg 0.23mg Currant
Copper 0.043mg 0.107mg Currant
Vitamin A IU 42IU Currant
Vitamin E 0.2mg 0.1mg Clementine
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 48.8mg 41mg Clementine
Vitamin B1 0.086mg 0.04mg Clementine
Vitamin B2 0.03mg 0.05mg Currant
Vitamin B3 0.636mg 0.1mg Clementine
Vitamin B5 0.151mg 0.064mg Clementine
Vitamin B6 0.075mg 0.07mg Clementine
Folate 24µg 8µg Clementine
Vitamin B12 µg 0µg Currant
Vitamin K 0µg 11µg Currant
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 mg 0mg Clementine
Trans Fat 0g 0g
Saturated Fat g 0.017g Clementine
Monounsaturated Fat g 0.028g Currant
Polyunsaturated fat g 0.088g Currant

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clementine Currant
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
21
Clementine
18
Currant
Mineral Summary Score
8
Clementine
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
5%
Clementine
8%
Currant
Carbohydrates
12%
Clementine
14%
Currant
Fats
1%
Clementine
1%
Currant

Comparison summary

Which food is lower in Sugar?
Currant
Currant is lower in Sugar (difference - 1.81g)
Which food is lower in glycemic index?
Currant
Currant is lower in glycemic index (difference - 22)
Which food is richer in minerals?
Currant
Currant is relatively richer in minerals
Which food is lower in Cholesterol?
Clementine
Clementine is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Clementine
Clementine is lower in Saturated Fat (difference - 0.017g)
Which food is cheaper?
Clementine
Clementine is cheaper (difference - $0.5)
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. Clementine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168195/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.