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Cranberry vs Currant - In-Depth Nutrition Comparison

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The main differences between Cranberry and Currant

  • Cranberry contains less Vitamin C, and Iron than Currant.
  • Daily need coverage for Vitamin C from Currant is 22% higher.

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

Infographic

Cranberry 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 +150%
Contains more Calcium +26.9%
Contains more Phosphorus +109.5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 8% 0% 0% 0% 0% 9% 0%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 38% 10% 25% 10% 36% 7% 19% 1%
Contains more Iron +150%
Contains more Calcium +26.9%
Contains more Phosphorus +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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +114.3%
Contains more Vitamin B2 +60%
Contains more Vitamin B3 +300%
Contains more Vitamin C +95.2%
Contains more Vitamin B1 +100%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 70% 6% 0% 0% 5% 19% 8% 0% 0% 0% 0% 0%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 137% 3% 2% 0% 10% 12% 2% 4% 17% 0% 28% 6%
Contains more Vitamin A +114.3%
Contains more Vitamin B2 +60%
Contains more Vitamin B3 +300%
Contains more Vitamin C +95.2%
Contains more Vitamin B1 +100%

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

All nutrients comparison - raw data values

Nutrient Cranberry Currant Opinion
Calories 55kcal 56kcal Currant
Protein 0.4g 1.4g Currant
Fats 0.5g 0.2g Cranberry
Vitamin C 21mg 41mg Currant
Net carbs 12.2g 9.5g Cranberry
Carbs 12.2g 13.8g Currant
Cholesterol mg 0mg Cranberry
Vitamin D IU 0IU Currant
Iron 0.4mg 1mg Currant
Calcium 26mg 33mg Currant
Potassium mg 275mg Currant
Magnesium mg 13mg Currant
Sugar g 7.37g Cranberry
Fiber g 4.3g Currant
Copper mg 0.107mg Currant
Zinc mg 0.23mg Currant
Starch g g
Phosphorus 21mg 44mg Currant
Sodium mg 1mg Cranberry
Vitamin A 90IU 42IU Cranberry
Vitamin E mg 0.1mg Currant
Vitamin D µg 0µg Currant
Vitamin B1 0.02mg 0.04mg Currant
Vitamin B2 0.08mg 0.05mg Cranberry
Vitamin B3 0.4mg 0.1mg Cranberry
Vitamin B5 mg 0.064mg Currant
Vitamin B6 mg 0.07mg Currant
Vitamin B12 µg 0µg Currant
Vitamin K µg 11µg Currant
Folate µg 8µg Currant
Trans Fat g 0g Cranberry
Saturated Fat g 0.017g Cranberry
Monounsaturated Fat g 0.028g Currant
Polyunsaturated fat g 0.088g 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
Fructose g 3.53g Currant

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry Currant
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
Cranberry
18
Currant
Mineral Summary Score
4
Cranberry
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
2%
Cranberry
8%
Currant
Carbohydrates
12%
Cranberry
14%
Currant
Fats
2%
Cranberry
1%
Currant

Comparison summary

Which food is richer in minerals?
Currant
Currant is relatively richer in minerals
Which food is lower in glycemic index?
Currant
Currant is lower in glycemic index (difference - 20)
Which food is richer in vitamins?
Currant
Currant is relatively richer in vitamins
Which food is lower in Cholesterol?
Cranberry
Cranberry is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Cranberry
Cranberry is lower in Sugar (difference - 7.37g)
Which food contains less Sodium?
Cranberry
Cranberry contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Cranberry
Cranberry is lower in Saturated Fat (difference - 0.017g)
Which food is cheaper?
Cranberry
Cranberry is cheaper (difference - $0.5)

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. Cranberry - 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.