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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" charts 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 Manganese +31%
Contains more Selenium +50%
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 Manganese Selenium 10% 38% 10% 19% 25% 1% 7% 36% 25% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
Contains more Calcium +175%
Contains more Iron +81.8%
Contains less Sodium -85.7%
Contains more Manganese +31%
Contains more Selenium +50%
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" charts 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +61.8%
Contains more Water +14.6%
Contains more Protein +42.9%
Contains more Fats +7230%
Contains more Other +143.1%
14% 84%
Protein: 1.4 g
Fats: 0.2 g
Carbs: 13.8 g
Water: 83.95 g
Other: 0.65 g
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more Carbs +61.8%
Contains more Water +14.6%
Contains more Protein +42.9%
Contains more Fats +7230%
Contains more Other +143.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -99.2%
Contains more Monounsaturated Fat +34896.4%
Contains more Polyunsaturated fat +1963.6%
13% 21% 66%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.088 g
15% 71% 13%
Saturated Fat: 2.126 g
Monounsaturated Fat: 9.799 g
Polyunsaturated fat: 1.816 g
Contains less Saturated Fat -99.2%
Contains more Monounsaturated Fat +34896.4%
Contains more Polyunsaturated fat +1963.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +916.7%
Contains more Glucose +770.3%
Contains more Fructose +2841.7%
Contains more Starch +∞%
Contains more Galactose +∞%
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
14% 8% 49% 16% 13%
Starch: 0.11 g
Sucrose: 0.06 g
Glucose: 0.37 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
Contains more Sucrose +916.7%
Contains more Glucose +770.3%
Contains more Fructose +2841.7%
Contains more Starch +∞%
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 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 vitamins ok
Lower in Cholesterol Equal
Rich in minerals 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 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
Manganese 0.186mg 0.142mg Currant
Selenium 0.6µg 0.4µg Currant
Vitamin A 42IU 146IU Avocado
Vitamin A RAE 2µg 7µg Avocado
Vitamin E 0.1mg 2.07mg Avocado
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 K 11µg 21µg Avocado
Tryptophan 0.025mg Avocado
Threonine 0.073mg Avocado
Isoleucine 0.084mg Avocado
Leucine 0.143mg Avocado
Lysine 0.132mg Avocado
Methionine 0.038mg Avocado
Phenylalanine 0.097mg Avocado
Valine 0.107mg Avocado
Histidine 0.049mg Avocado
Saturated Fat 0.017g 2.126g Currant
Monounsaturated Fat 0.028g 9.799g Avocado
Polyunsaturated fat 0.088g 1.816g Avocado
Omega-6 - Gamma-linoleic acid 0.015g Avocado
Omega-3 - ALA 0.111g 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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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
35%
Avocado
Minerals Daily Need Coverage Score
17%
Currant
21%
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 vitamins?
Avocado
Avocado is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. 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.