Coconut vs. Currant — In-Depth Nutrition Comparison

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How are coconut and currants different?

Coconut is richer in manganese, copper, fiber, iron, selenium, phosphorus, and zinc, while currants are higher in vitamin C and vitamin K.
Coconut covers your daily need for saturated fat, 148% more than currants.
Coconut contains 17 times more selenium than currants. Coconut contains 10.1µg of selenium, while currants contain 0.6µg.
Currants are lower in saturated fat.
Coconut has a higher glycemic index (59) than currants (25).

Nuts, coconut meat, raw and Currants, red, and white, raw types were used in this article.

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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.

Coconut

Currant

Contains more MagnesiumMagnesium	+146.2%
Contains more PotassiumPotassium	+29.5%
Contains more IronIron	+143%
Contains more CopperCopper	+306.5%
Contains more ZincZinc	+378.3%
Contains more PhosphorusPhosphorus	+156.8%
Contains more ManganeseManganese	+706.5%
Contains more SeleniumSelenium	+1583.3%

Contains more CalciumCalcium	+135.7%
Contains less SodiumSodium	-95%

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.

Coconut

Currant

Contains more Vitamin EVitamin E	+140%
Contains more Vitamin B1Vitamin B1	+65%
Contains more Vitamin B3Vitamin B3	+440%
Contains more Vitamin B5Vitamin B5	+368.8%
Contains more FolateFolate	+225%

Contains more Vitamin CVitamin C	+1142.4%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B2Vitamin B2	+150%
Contains more Vitamin B6Vitamin B6	+29.6%
Contains more Vitamin KVitamin K	+5400%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	29.698g	0.017g	135%
Manganese	1.5mg	0.186mg	57%
Fats	33.49g	0.2g	51%
Vitamin C	3.3mg	41mg	42%
Copper	0.435mg	0.107mg	36%
Fiber	9g	4.3g	19%
Iron	2.43mg	1mg	18%
Selenium	10.1µg	0.6µg	17%
Calories	354kcal	56kcal	15%
Phosphorus	113mg	44mg	10%
Vitamin K	0.2µg	11µg	9%
Zinc	1.1mg	0.23mg	8%
Magnesium	32mg	13mg	5%
Vitamin B5	0.3mg	0.064mg	5%
Folate	26µg	8µg	5%
Protein	3.33g	1.4g	4%
Fructose		3.53g	4%
Vitamin B3	0.54mg	0.1mg	3%
Monounsaturated fat	1.425g	0.028g	3%
Calcium	14mg	33mg	2%
Potassium	356mg	275mg	2%
Vitamin B1	0.066mg	0.04mg	2%
Vitamin B2	0.02mg	0.05mg	2%
Polyunsaturated fat	0.366g	0.088g	2%
Sodium	20mg	1mg	1%
Vitamin E	0.24mg	0.1mg	1%
Vitamin B6	0.054mg	0.07mg	1%
Choline	12.1mg	7.6mg	1%
Protein per 100 calories	0.94g	2.5g	N/A
Calories per 10 g protein	1063kcal	400kcal	N/A
Weight per 100 calories	28g	179g	N/A
Unsaturated / Saturated Fat ratio	0.06	6.8	N/A
Net carbs	6.23g	9.5g	N/A
Carbs	15.23g	13.8g	0%
Sugar	6.23g	7.37g	N/A
Vitamin A	0µg	2µg	0%
Tryptophan	0.039mg		0%
Threonine	0.121mg		0%
Isoleucine	0.131mg		0%
Leucine	0.247mg		0%
Lysine	0.147mg		0%
Methionine	0.062mg		0%
Phenylalanine	0.169mg		0%
Valine	0.202mg		0%
Histidine	0.077mg		0%