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Currant vs Avocado - In-Depth Nutrition Comparison

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Differences between Currant and Avocado

  • Currant has more Vitamin C, while Avocado has more Vitamin B5, Folate, Vitamin B6, Vitamin E , Vitamin B3, Fiber, Copper, and Vitamin K.
  • Currant's daily need coverage for Vitamin C is 34% higher.
  • The amount of Saturated Fat in Currant is lower.

The food types used in this comparison are Currants, red and white, raw and Avocados, raw, all commercial varieties.

Infographic

Currant vs Avocado 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +175%
Contains more Iron +81.8%
Contains less Sodium -85.7%
Contains more Magnesium +123.1%
Contains more Phosphorus +18.2%
Contains more Potassium +76.4%
Contains more Zinc +178.3%
Contains more Copper +77.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 10% 38% 10% 19% 25% 1% 7% 36%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 21% 21% 23% 43% 1% 18% 64%
Contains more Calcium +175%
Contains more Iron +81.8%
Contains less Sodium -85.7%
Contains more Magnesium +123.1%
Contains more Phosphorus +18.2%
Contains more Potassium +76.4%
Contains more Zinc +178.3%
Contains more Copper +77.6%

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 C +310%
Contains more Vitamin A +247.6%
Contains more Vitamin E +1970%
Contains more Vitamin B1 +67.5%
Contains more Vitamin B2 +160%
Contains more Vitamin B3 +1638%
Contains more Vitamin B5 +2070.3%
Contains more Vitamin B6 +267.1%
Contains more Folate +912.5%
Contains more Vitamin K +90.9%
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 9% 42% 0% 34% 17% 30% 33% 84% 60% 61% 0% 53%
Contains more Vitamin C +310%
Contains more Vitamin A +247.6%
Contains more Vitamin E +1970%
Contains more Vitamin B1 +67.5%
Contains more Vitamin B2 +160%
Contains more Vitamin B3 +1638%
Contains more Vitamin B5 +2070.3%
Contains more Vitamin B6 +267.1%
Contains more Folate +912.5%
Contains more Vitamin K +90.9%

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 Avocado
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Currant Avocado Opinion
Net carbs 9.5g 1.83g Currant
Protein 1.4g 2g Avocado
Fats 0.2g 14.66g Avocado
Carbs 13.8g 8.53g Currant
Calories 56kcal 160kcal Avocado
Starch g 0.11g Avocado
Fructose 3.53g 0.12g Currant
Sugar 7.37g 0.66g Avocado
Fiber 4.3g 6.7g Avocado
Calcium 33mg 12mg Currant
Iron 1mg 0.55mg Currant
Magnesium 13mg 29mg Avocado
Phosphorus 44mg 52mg Avocado
Potassium 275mg 485mg Avocado
Sodium 1mg 7mg Currant
Zinc 0.23mg 0.64mg Avocado
Copper 0.107mg 0.19mg Avocado
Vitamin A 42IU 146IU Avocado
Vitamin E 0.1mg 2.07mg Avocado
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 41mg 10mg Currant
Vitamin B1 0.04mg 0.067mg Avocado
Vitamin B2 0.05mg 0.13mg Avocado
Vitamin B3 0.1mg 1.738mg Avocado
Vitamin B5 0.064mg 1.389mg Avocado
Vitamin B6 0.07mg 0.257mg Avocado
Folate 8µg 81µg Avocado
Vitamin B12 0µg 0µg
Vitamin K 11µg 21µg Avocado
Tryptophan mg 0.025mg Avocado
Threonine mg 0.073mg Avocado
Isoleucine mg 0.084mg Avocado
Leucine mg 0.143mg Avocado
Lysine mg 0.132mg Avocado
Methionine mg 0.038mg Avocado
Phenylalanine mg 0.097mg Avocado
Valine mg 0.107mg Avocado
Histidine mg 0.049mg Avocado
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.017g 2.126g Currant
Monounsaturated Fat 0.028g 9.799g Avocado
Polyunsaturated fat 0.088g 1.816g Avocado

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Currant Avocado
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
35
Avocado
Mineral Summary Score
18
Currant
24
Avocado

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
12%
Avocado
Carbohydrates
14%
Currant
9%
Avocado
Fats
1%
Currant
68%
Avocado

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 - 2.109g)
Which food is lower in glycemic index?
Currant
Currant is lower in glycemic index (difference - 15)
Which food is cheaper?
Currant
Currant is cheaper (difference - $0.3)
Which food is lower in Sugar?
Avocado
Avocado is lower in Sugar (difference - 6.71g)
Which food is richer in minerals?
Avocado
Avocado is relatively richer in minerals
Which food is richer in vitamins?
Avocado
Avocado is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.