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  6. Cranberries vs. Currant

Cranberries vs. Currant — In-Depth Nutrition Comparison

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The main differences between cranberries and currants

  • Cranberries contain less vitamin C and iron than currants.
  • Daily need coverage for vitamin C for currants is 22% higher.
  • Cranberries have a higher glycemic index than currants.

Food types used in this article are Cranberry, low bush or lingenberry, raw (Alaska Native) and Currants, red, and white, raw.

Infographic

Cranberries 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 7.8% 0% 15% 0% 0% 9% 0% 0% 0%
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 less SodiumSodium -100%
Contains more CalciumCalcium +26.9%
Contains more IronIron +150%
Contains more PhosphorusPhosphorus +109.5%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 70% 0% 0% 0% 5% 18% 7.5% 0% 0% 0% 0% 0% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 137% 0.67% 2% 0% 10% 12% 1.9% 3.8% 16% 0% 28% 6% 4.1%
Contains more Vitamin B2Vitamin B2 +60%
Contains more Vitamin B3Vitamin B3 +300%
Contains more Vitamin CVitamin C +95.2%
Contains more Vitamin B1Vitamin B1 +100%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cranberries Currant DV% diff.
Vitamin C 21mg 41mg 22%
Fiber 4.3g 17%
Copper 0.107mg 12%
Vitamin K 11µg 9%
Potassium 275mg 8%
Manganese 0.186mg 8%
Iron 0.4mg 1mg 8%
Vitamin B6 0.07mg 5%
Fructose 3.53g 4%
Magnesium 13mg 3%
Phosphorus 21mg 44mg 3%
Folate 8µg 2%
Zinc 0.23mg 2%
Protein 0.4g 1.4g 2%
Vitamin B1 0.02mg 0.04mg 2%
Vitamin B2 0.08mg 0.05mg 2%
Vitamin B3 0.4mg 0.1mg 2%
Calcium 26mg 33mg 1%
Carbs 12.2g 13.8g 1%
Choline 7.6mg 1%
Vitamin E 0.1mg 1%
Polyunsaturated fat 0.088g 1%
Selenium 0.6µg 1%
Vitamin B5 0.064mg 1%
Calories 55kcal 56kcal 0%
Fats 0.5g 0.2g 0%
Net carbs 12.2g 9.5g N/A
Sugar 7.37g N/A
Sodium 1mg 0%
Vitamin A 2µg 0%
Saturated fat 0.017g 0%
Monounsaturated fat 0.028g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 87%
Protein: 0.4 g
Fats: 0.5 g
Carbs: 12.2 g
Water: 86.7 g
Other: 0.2 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 FatsFats +150%
Contains more ProteinProtein +250%
Contains more CarbsCarbs +13.1%
Contains more OtherOther +225%
~equal in Water ~83.95g

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. Cranberries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169805/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.