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Currant vs Apple - In-Depth Nutrition Comparison

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What are the differences between Currant and Apple?

  • Currant is richer than Apple in Vitamin C, Iron, Copper, Fiber, Vitamin K, and Manganese.
  • Currant's daily need coverage for Vitamin C is 40% more.
  • Currant has 8 times more Iron than Apple. While Currant has 1mg of Iron, Apple has only 0.12mg.

We used Currants, red and white, raw and Apples, raw, with skin types in this article.

Infographic

Currant vs Apple 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
:
0
Apple
Contains more Calcium +450%
Contains more Iron +733.3%
Contains more Magnesium +160%
Contains more Phosphorus +300%
Contains more Potassium +157%
Contains more Zinc +475%
Contains more Copper +296.3%
Equal in Sodium - 1
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 10% 38% 10% 19% 25% 1% 7% 36%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 5% 4% 5% 10% 1% 2% 9%
Contains more Calcium +450%
Contains more Iron +733.3%
Contains more Magnesium +160%
Contains more Phosphorus +300%
Contains more Potassium +157%
Contains more Zinc +475%
Contains more Copper +296.3%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Apple
Contains more Vitamin C +791.3%
Contains more Vitamin B1 +135.3%
Contains more Vitamin B2 +92.3%
Contains more Vitamin B6 +70.7%
Contains more Folate +166.7%
Contains more Vitamin K +400%
Contains more Vitamin A +28.6%
Contains more Vitamin E +80%
Equal in Vitamin B3 - 0.091
Equal in Vitamin B5 - 0.061
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 4% 0% 16% 5% 6% 2% 4% 10% 3% 0% 6%
Contains more Vitamin C +791.3%
Contains more Vitamin B1 +135.3%
Contains more Vitamin B2 +92.3%
Contains more Vitamin B6 +70.7%
Contains more Folate +166.7%
Contains more Vitamin K +400%
Contains more Vitamin A +28.6%
Contains more Vitamin E +80%
Equal in Vitamin B3 - 0.091
Equal in Vitamin B5 - 0.061

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

All nutrients comparison - raw data values

Nutrient Currant Apple Opinion
Net carbs 9.5g 11.41g Apple
Protein 1.4g 0.26g Currant
Fats 0.2g 0.17g Currant
Carbs 13.8g 13.81g Apple
Calories 56kcal 52kcal Currant
Starch g 0.05g Apple
Fructose 3.53g 5.9g Apple
Sugar 7.37g 10.39g Currant
Fiber 4.3g 2.4g Currant
Calcium 33mg 6mg Currant
Iron 1mg 0.12mg Currant
Magnesium 13mg 5mg Currant
Phosphorus 44mg 11mg Currant
Potassium 275mg 107mg Currant
Sodium 1mg 1mg
Zinc 0.23mg 0.04mg Currant
Copper 0.107mg 0.027mg Currant
Vitamin A 42IU 54IU Apple
Vitamin E 0.1mg 0.18mg Apple
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 41mg 4.6mg Currant
Vitamin B1 0.04mg 0.017mg Currant
Vitamin B2 0.05mg 0.026mg Currant
Vitamin B3 0.1mg 0.091mg Currant
Vitamin B5 0.064mg 0.061mg Currant
Vitamin B6 0.07mg 0.041mg Currant
Folate 8µg 3µg Currant
Vitamin B12 0µg 0µg
Vitamin K 11µg 2.2µg Currant
Tryptophan mg 0.001mg Apple
Threonine mg 0.006mg Apple
Isoleucine mg 0.006mg Apple
Leucine mg 0.013mg Apple
Lysine mg 0.012mg Apple
Methionine mg 0.001mg Apple
Phenylalanine mg 0.006mg Apple
Valine mg 0.012mg Apple
Histidine mg 0.005mg Apple
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.017g 0.028g Currant
Monounsaturated Fat 0.028g 0.007g Currant
Polyunsaturated fat 0.088g 0.051g Currant

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Currant Apple
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
18
Currant
5
Apple
Mineral Summary Score
18
Currant
4
Apple

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
8%
Currant
2%
Apple
Carbohydrates
14%
Currant
14%
Apple
Fats
1%
Currant
1%
Apple

Comparison summary

Which food is lower in Sugar?
Currant
Currant is lower in Sugar (difference - 3.02g)
Which food is lower in Saturated Fat?
Currant
Currant is lower in Saturated Fat (difference - 0.011g)
Which food is lower in glycemic index?
Currant
Currant is lower in glycemic index (difference - 11)
Which food is richer in minerals?
Currant
Currant is relatively richer in minerals
Which food is richer in vitamins?
Currant
Currant 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)
Which food is cheaper?
?
The foods are relatively equal in price ($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. Currant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173964/nutrients
  2. Apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/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.