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Common plum vs Currant - In-Depth Nutrition Comparison

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Summary of differences between Common plum and Currant

  • Common plum has less Vitamin C, Fiber, Iron, Manganese, and Copper than Currant.
  • Currant covers your daily need of Vitamin C 35% more than Common plum.

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

Infographic

Common plum vs Currant infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains less Sodium -100%
Contains more Calcium +450%
Contains more Iron +488.2%
Contains more Magnesium +85.7%
Contains more Phosphorus +175%
Contains more Potassium +75.2%
Contains more Zinc +130%
Contains more Copper +87.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 7% 5% 7% 14% 0% 3% 19%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 10% 38% 10% 19% 25% 1% 7% 36%
Contains less Sodium -100%
Contains more Calcium +450%
Contains more Iron +488.2%
Contains more Magnesium +85.7%
Contains more Phosphorus +175%
Contains more Potassium +75.2%
Contains more Zinc +130%
Contains more Copper +87.7%

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 +721.4%
Contains more Vitamin E +160%
Contains more Vitamin B3 +317%
Contains more Vitamin B5 +110.9%
Contains more Vitamin C +331.6%
Contains more Vitamin B1 +42.9%
Contains more Vitamin B2 +92.3%
Contains more Vitamin B6 +141.4%
Contains more Folate +60%
Contains more Vitamin K +71.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 21% 6% 0% 32% 7% 6% 8% 9% 7% 4% 0% 16%
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 A +721.4%
Contains more Vitamin E +160%
Contains more Vitamin B3 +317%
Contains more Vitamin B5 +110.9%
Contains more Vitamin C +331.6%
Contains more Vitamin B1 +42.9%
Contains more Vitamin B2 +92.3%
Contains more Vitamin B6 +141.4%
Contains more Folate +60%
Contains more Vitamin K +71.9%

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

All nutrients comparison - raw data values

Nutrient Common plum Currant Opinion
Net carbs 10.02g 9.5g Common plum
Protein 0.7g 1.4g Currant
Fats 0.28g 0.2g Common plum
Carbs 11.42g 13.8g Currant
Calories 46kcal 56kcal Currant
Starch 0g g Common plum
Fructose 3.07g 3.53g Currant
Sugar 9.92g 7.37g Currant
Fiber 1.4g 4.3g Currant
Calcium 6mg 33mg Currant
Iron 0.17mg 1mg Currant
Magnesium 7mg 13mg Currant
Phosphorus 16mg 44mg Currant
Potassium 157mg 275mg Currant
Sodium 0mg 1mg Common plum
Zinc 0.1mg 0.23mg Currant
Copper 0.057mg 0.107mg Currant
Vitamin A 345IU 42IU Common plum
Vitamin E 0.26mg 0.1mg Common plum
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 9.5mg 41mg Currant
Vitamin B1 0.028mg 0.04mg Currant
Vitamin B2 0.026mg 0.05mg Currant
Vitamin B3 0.417mg 0.1mg Common plum
Vitamin B5 0.135mg 0.064mg Common plum
Vitamin B6 0.029mg 0.07mg Currant
Folate 5µg 8µg Currant
Vitamin B12 0µg 0µg
Vitamin K 6.4µg 11µg Currant
Tryptophan 0.009mg mg Common plum
Threonine 0.01mg mg Common plum
Isoleucine 0.014mg mg Common plum
Leucine 0.015mg mg Common plum
Lysine 0.016mg mg Common plum
Methionine 0.008mg mg Common plum
Phenylalanine 0.014mg mg Common plum
Valine 0.016mg mg Common plum
Histidine 0.009mg mg Common plum
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.017g 0.017g
Monounsaturated Fat 0.134g 0.028g Common plum
Polyunsaturated fat 0.044g 0.088g Currant

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Common plum 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
9
Common plum
18
Currant
Mineral Summary Score
7
Common plum
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%
Common plum
8%
Currant
Carbohydrates
11%
Common plum
14%
Currant
Fats
1%
Common plum
1%
Currant

Comparison summary

Which food is lower in Sugar?
Currant
Currant is lower in Sugar (difference - 2.55g)
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 contains less Sodium?
Common plum
Common plum contains less Sodium (difference - 1mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat (0.017 g)
Which food is cheaper?
?
The foods are relatively equal in price ($0.5)
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. Common plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/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.