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  6. Currant vs. Almond

Currant vs. Almond — In-Depth Nutrition Comparison

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A recap on differences between Currant and Almond

  • Currant has more Vitamin C, however, Almond is higher in Vitamin E , Copper, Manganese, Vitamin B2, Phosphorus, Magnesium, Iron, Fiber, and Zinc.
  • Almond covers your daily Vitamin E needs 170% more than Currant.

Food varieties used in this article are Currants, red and white, raw and Nuts, almonds.

Infographic

Currant vs Almond 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.
Currant
Currant
0
:
9
Almond
Almond
Contains more Calcium +715.2%
Contains more Iron +271%
Contains more Magnesium +1976.9%
Contains more Phosphorus +993.2%
Contains more Potassium +166.5%
Contains more Zinc +1256.5%
Contains more Copper +863.6%
Contains more Manganese +1071.5%
Contains more Selenium +583.3%
Equal in Sodium - 1
Currant
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 38% 10% 19% 25% 1% 7% 36% 25% 4%
Almond
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Contains more Calcium +715.2%
Contains more Iron +271%
Contains more Magnesium +1976.9%
Contains more Phosphorus +993.2%
Contains more Potassium +166.5%
Contains more Zinc +1256.5%
Contains more Copper +863.6%
Contains more Manganese +1071.5%
Contains more Selenium +583.3%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Currant
Currant
3
:
7
Almond
Almond
Contains more Vitamin A +2000%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Contains more Vitamin E +25530%
Contains more Vitamin B1 +412.5%
Contains more Vitamin B2 +2176%
Contains more Vitamin B3 +3518%
Contains more Vitamin B5 +635.9%
Contains more Vitamin B6 +95.7%
Contains more Folate +450%
Currant
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%
Almond
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 0% 0%
Contains more Vitamin A +2000%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Contains more Vitamin E +25530%
Contains more Vitamin B1 +412.5%
Contains more Vitamin B2 +2176%
Contains more Vitamin B3 +3518%
Contains more Vitamin B5 +635.9%
Contains more Vitamin B6 +95.7%
Contains more Folate +450%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Currant
Currant
1
:
4
Almond
Almond
Contains more Water +1803.6%
Contains more Protein +1410.7%
Contains more Fats +24865%
Contains more Carbs +56.2%
Contains more Other +355.4%
Currant
14% 84%
Protein: 1.4 g
Fats: 0.2 g
Carbs: 13.8 g
Water: 83.95 g
Other: 0.65 g
Almond
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Contains more Water +1803.6%
Contains more Protein +1410.7%
Contains more Fats +24865%
Contains more Carbs +56.2%
Contains more Other +355.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Currant
Currant
1
:
2
Almond
Almond
Contains less Saturated Fat -99.6%
Contains more Monounsaturated Fat +112582.1%
Contains more Polyunsaturated fat +13910.2%
Currant
13% 21% 66%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.088 g
Almond
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g
Contains less Saturated Fat -99.6%
Contains more Monounsaturated Fat +112582.1%
Contains more Polyunsaturated fat +13910.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Currant
Currant
2
:
4
Almond
Almond
Contains more Glucose +1794.1%
Contains more Fructose +3109.1%
Contains more Starch +∞%
Contains more Sucrose +547.5%
Contains more Maltose +∞%
Contains more Galactose +∞%
Currant
8% 44% 48%
Starch: 0 g
Sucrose: 0.61 g
Glucose: 3.22 g
Fructose: 3.53 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Almond
14% 78% 3% 2%
Starch: 0.72 g
Sucrose: 3.95 g
Glucose: 0.17 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0.04 g
Galactose: 0.07 g
Contains more Glucose +1794.1%
Contains more Fructose +3109.1%
Contains more Starch +∞%
Contains more Sucrose +547.5%
Contains more Maltose +∞%
Contains more Galactose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Currant Almond
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Currant Almond Opinion
Net carbs 9.5g 9.05g Currant
Protein 1.4g 21.15g Almond
Fats 0.2g 49.93g Almond
Carbs 13.8g 21.55g Almond
Calories 56kcal 579kcal Almond
Starch 0.72g Almond
Fructose 3.53g 0.11g Currant
Sugar 7.37g 4.35g Almond
Fiber 4.3g 12.5g Almond
Calcium 33mg 269mg Almond
Iron 1mg 3.71mg Almond
Magnesium 13mg 270mg Almond
Phosphorus 44mg 481mg Almond
Potassium 275mg 733mg Almond
Sodium 1mg 1mg
Zinc 0.23mg 3.12mg Almond
Copper 0.107mg 1.031mg Almond
Manganese 0.186mg 2.179mg Almond
Selenium 0.6µg 4.1µg Almond
Vitamin A 42IU 2IU Currant
Vitamin A RAE 2µg 0µg Currant
Vitamin E 0.1mg 25.63mg Almond
Vitamin C 41mg 0mg Currant
Vitamin B1 0.04mg 0.205mg Almond
Vitamin B2 0.05mg 1.138mg Almond
Vitamin B3 0.1mg 3.618mg Almond
Vitamin B5 0.064mg 0.471mg Almond
Vitamin B6 0.07mg 0.137mg Almond
Folate 8µg 44µg Almond
Vitamin K 11µg 0µg Currant
Tryptophan 0.211mg Almond
Threonine 0.601mg Almond
Isoleucine 0.751mg Almond
Leucine 1.473mg Almond
Lysine 0.568mg Almond
Methionine 0.157mg Almond
Phenylalanine 1.132mg Almond
Valine 0.855mg Almond
Histidine 0.539mg Almond
Trans Fat 0g 0.015g Currant
Saturated Fat 0.017g 3.802g Currant
Monounsaturated Fat 0.028g 31.551g Almond
Polyunsaturated fat 0.088g 12.329g Almond
Omega-6 - Eicosadienoic acid 0.002g Almond
Omega-6 - Linoleic acid 12.32g Almond
Omega-3 - ALA 0.003g Almond

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Currant Almond
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
18%
Currant
82%
Almond
Minerals Daily Need Coverage Score
17%
Currant
142%
Almond

Comparison summary

Which food is lower in Saturated Fat?
Currant
Currant is lower in Saturated Fat (difference - 3.785g)
Which food is cheaper?
Currant
Currant is cheaper (difference - $1.9)
Which food is lower in Sugar?
Almond
Almond is lower in Sugar (difference - 3.02g)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 25)
Which food is richer in minerals?
Almond
Almond is relatively richer in minerals
Which food is richer in vitamins?
Almond
Almond is relatively richer in vitamins
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Currant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173964/nutrients
  2. Almond - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.