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  6. Currant vs. Green bean raw

Currant vs. Green bean raw — In-Depth Nutrition Comparison

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What are the main differences between currants and green bean raw?

  • Currants are richer in vitamin C and fiber, yet green bean raw is richer in vitamin K, vitamin A, folate, and vitamin B6.
  • Currants' daily need coverage for vitamin C is 32% higher.
  • Currants have 2 times more fiber than green bean raw. Currants have 4.3g of fiber, while green bean raw has 2.7g.

We used Currants, red and white, raw and Beans, snap, green, raw types in this comparison.

Infographic

Currant vs Green bean raw 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.
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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
Contains more PotassiumPotassium +30.3%
Contains more CopperCopper +55.1%
Contains more PhosphorusPhosphorus +15.8%
Contains less SodiumSodium -83.3%
Contains more MagnesiumMagnesium +92.3%
Contains more CalciumCalcium +12.1%
Contains more ManganeseManganese +16.1%
~equal in Iron ~1.03mg
~equal in Zinc ~0.24mg
~equal in Selenium ~0.6µg

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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
Contains more Vitamin CVitamin C +236.1%
Contains more Vitamin AVitamin A +1650%
Contains more Vitamin EVitamin E +310%
Contains more Vitamin B1Vitamin B1 +105%
Contains more Vitamin B2Vitamin B2 +108%
Contains more Vitamin B3Vitamin B3 +634%
Contains more Vitamin B5Vitamin B5 +251.6%
Contains more Vitamin B6Vitamin B6 +101.4%
Contains more Vitamin KVitamin K +290.9%
Contains more FolateFolate +312.5%
Contains more CholineCholine +101.3%
~equal in Vitamin D ~0µg
~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
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Contains more CarbsCarbs +98%
Contains more ProteinProtein +30.7%
~equal in Fats ~0.22g
~equal in Water ~90.32g
~equal in Other ~0.66g

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
29% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains less Sat. FatSaturated fat -66%
Contains more Mono. FatMonounsaturated fat +180%
Contains more Poly. FatPolyunsaturated fat +28.4%

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
21% 9% 36% 34%
Starch: 0.88 g
Sucrose: 0.36 g
Glucose: 1.51 g
Fructose: 1.39 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +69.4%
Contains more GlucoseGlucose +113.2%
Contains more FructoseFructose +154%
Contains more StarchStarch +∞%
~equal in Lactose ~0g
~equal in Maltose ~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 Green bean raw
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Currant Green bean raw DV% diff.
Vitamin C 41mg 12.2mg 32%
Vitamin K 11µg 43µg 27%
Fiber 4.3g 2.7g 6%
Folate 8µg 33µg 6%
Vitamin B6 0.07mg 0.141mg 5%
Vitamin B1 0.04mg 0.082mg 4%
Vitamin B3 0.1mg 0.734mg 4%
Vitamin B2 0.05mg 0.104mg 4%
Vitamin A 2µg 35µg 4%
Copper 0.107mg 0.069mg 4%
Vitamin B5 0.064mg 0.225mg 3%
Fructose 3.53g 1.39g 3%
Magnesium 13mg 25mg 3%
Carbs 13.8g 6.97g 2%
Vitamin E 0.1mg 0.41mg 2%
Potassium 275mg 211mg 2%
Calories 56kcal 31kcal 1%
Protein 1.4g 1.83g 1%
Choline 7.6mg 15.3mg 1%
Phosphorus 44mg 38mg 1%
Manganese 0.186mg 0.216mg 1%
Fats 0.2g 0.22g 0%
Net carbs 9.5g 4.27g N/A
Calcium 33mg 37mg 0%
Iron 1mg 1.03mg 0%
Sugar 7.37g 3.26g N/A
Zinc 0.23mg 0.24mg 0%
Starch 0.88g 0%
Sodium 1mg 6mg 0%
Selenium 0.6µg 0.6µg 0%
Saturated fat 0.017g 0.05g 0%
Monounsaturated fat 0.028g 0.01g 0%
Polyunsaturated fat 0.088g 0.113g 0%
Tryptophan 0.019mg 0%
Threonine 0.079mg 0%
Isoleucine 0.066mg 0%
Leucine 0.112mg 0%
Lysine 0.088mg 0%
Methionine 0.022mg 0%
Phenylalanine 0.067mg 0%
Valine 0.09mg 0%
Histidine 0.034mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Currant Green bean raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
23%
Green bean raw
Minerals Daily Need Coverage Score
17%
Currant
16%
Green bean raw

Comparison summary

Which food is lower in Sugar?
Green bean raw
Green bean raw is lower in Sugar (difference - 4.11g)
Which food is lower in glycemic index?
Green bean raw
Green bean raw is lower in glycemic index (difference - 5)
Which food is richer in minerals?
Green bean raw
Green bean raw is relatively richer in minerals
Which food is richer in vitamins?
Green bean raw
Green bean raw is relatively richer in vitamins
Which food contains less Sodium?
Currant
Currant contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Currant
Currant is lower in Saturated fat (difference - 0.033g)
Which food is cheaper?
Currant
Currant is cheaper (difference - $1.3)
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. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.