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Currant vs. Almond butter — In-Depth Nutrition Comparison

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How are currants and almond butter different?

  • Currants are higher in vitamin C; however, almond butter is richer in vitamin E, copper, manganese, vitamin B2, phosphorus, magnesium, calcium, iron, and zinc.
  • Daily need coverage for vitamin E for almond butter is 161% higher.

Currants, red and white, raw and Nuts, almond butter, plain, without salt added are the varieties used in this article.

Infographic

Currant vs Almond butter 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" 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 9.3% 9.9% 24% 38% 36% 6.3% 19% 0.13% 24% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Contains less SodiumSodium -85.7%
Contains more MagnesiumMagnesium +2046.2%
Contains more CalciumCalcium +951.5%
Contains more PotassiumPotassium +172%
Contains more IronIron +249%
Contains more CopperCopper +772.9%
Contains more ZincZinc +1330.4%
Contains more PhosphorusPhosphorus +1054.5%
Contains more ManganeseManganese +1045.7%
Contains more SeleniumSelenium +300%

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 137% 0.67% 2% 0% 10% 12% 1.9% 3.8% 16% 0% 28% 6% 4.1%
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 0% 0% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +24110%
Contains more Vitamin B2Vitamin B2 +1778%
Contains more Vitamin B3Vitamin B3 +3055%
Contains more Vitamin B5Vitamin B5 +396.9%
Contains more Vitamin B6Vitamin B6 +47.1%
Contains more FolateFolate +562.5%
Contains more CholineCholine +585.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.041mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 84%
Protein: 1.4 g
Fats: 0.2 g
Carbs: 13.8 g
Water: 83.95 g
Other: 0.65 g
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
Contains more WaterWater +5018.9%
Contains more ProteinProtein +1397.1%
Contains more FatsFats +27650%
Contains more CarbsCarbs +36.4%
Contains more OtherOther +373.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 21% 66%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.088 g
8% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +115775%
Contains more Poly. FatPolyunsaturated fat +15369.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
2% 96%
Starch: 0.08 g
Sucrose: 4.34 g
Glucose: 0.02 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0.07 g
Galactose: 0 g
Contains more GlucoseGlucose +16000%
Contains more FructoseFructose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +611.5%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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 butter
Lower in Sodium ok
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 Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Currant Almond butter DV% diff.
Vitamin E 0.1mg 24.21mg 161%
Copper 0.107mg 0.934mg 92%
Polyunsaturated fat 0.088g 13.613g 90%
Fats 0.2g 55.5g 85%
Manganese 0.186mg 2.131mg 85%
Monounsaturated fat 0.028g 32.445g 81%
Vitamin B2 0.05mg 0.939mg 68%
Phosphorus 44mg 508mg 66%
Magnesium 13mg 279mg 63%
Vitamin C 41mg 0mg 46%
Protein 1.4g 20.96g 39%
Calcium 33mg 347mg 31%
Iron 1mg 3.49mg 31%
Calories 56kcal 614kcal 28%
Zinc 0.23mg 3.29mg 28%
Fiber 4.3g 10.3g 24%
Vitamin B3 0.1mg 3.155mg 19%
Saturated fat 0.017g 4.152g 19%
Potassium 275mg 748mg 14%
Folate 8µg 53µg 11%
Vitamin K 11µg 0µg 9%
Choline 7.6mg 52.1mg 8%
Vitamin B5 0.064mg 0.318mg 5%
Fructose 3.53g 0g 4%
Selenium 0.6µg 2.4µg 3%
Vitamin B6 0.07mg 0.103mg 3%
Carbs 13.8g 18.82g 2%
Net carbs 9.5g 8.52g N/A
Sugar 7.37g 4.43g N/A
Starch 0.08g 0%
Sodium 1mg 7mg 0%
Vitamin A 2µg 0µg 0%
Vitamin B1 0.04mg 0.041mg 0%
Tryptophan 0.159mg 0%
Threonine 0.555mg 0%
Isoleucine 0.813mg 0%
Leucine 1.483mg 0%
Lysine 0.612mg 0%
Methionine 0.122mg 0%
Phenylalanine 1.149mg 0%
Valine 0.937mg 0%
Histidine 0.55mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Currant Almond butter
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
17%
Currant
68%
Almond butter
Minerals Daily Need Coverage Score
17%
Currant
141%
Almond butter

Comparison summary

Which food contains less Sodium?
Currant
Currant contains less Sodium (difference - 6mg)
Which food is lower in Saturated fat?
Currant
Currant is lower in Saturated fat (difference - 4.135g)
Which food is cheaper?
Currant
Currant is cheaper (difference - $2.5)
Which food is lower in Sugar?
Almond butter
Almond butter is lower in Sugar (difference - 2.94g)
Which food is lower in glycemic index?
Almond butter
Almond butter is lower in glycemic index (difference - 25)
Which food is richer in minerals?
Almond butter
Almond butter is relatively richer in minerals
Which food is richer in vitamins?
Almond butter
Almond butter is relatively richer in vitamins
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 butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.