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Currant vs. Blackberry — In-Depth Nutrition Comparison

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What are the main differences between Currant and Blackberry?

  • Currant is richer in Vitamin C, yet Blackberry is richer in Manganese, Vitamin K, Vitamin E , and Copper.
  • Currant's daily need coverage for Vitamin C is 22% higher.
  • Currant has 2 times more Phosphorus than Blackberry. Currant has 44mg of Phosphorus, while Blackberry has 22mg.

We used Currants, red and white, raw and Blackberries, raw types in this comparison.

Infographic

Currant vs Blackberry 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.
Contains more Calcium +13.8%
Contains more Iron +61.3%
Contains more Phosphorus +100%
Contains more Potassium +69.8%
Contains more Selenium +50%
Contains more Magnesium +53.8%
Contains more Zinc +130.4%
Contains more Copper +54.2%
Contains more Manganese +247.3%
Equal in Sodium - 1
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 9% 24% 15% 10% 15% 1% 15% 56% 85% 3%
Contains more Calcium +13.8%
Contains more Iron +61.3%
Contains more Phosphorus +100%
Contains more Potassium +69.8%
Contains more Selenium +50%
Contains more Magnesium +53.8%
Contains more Zinc +130.4%
Contains more Copper +54.2%
Contains more Manganese +247.3%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains more Vitamin C +95.2%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +92.3%
Contains more Vitamin B6 +133.3%
Contains more Vitamin A +409.5%
Contains more Vitamin E +1070%
Contains more Vitamin B3 +546%
Contains more Vitamin B5 +331.3%
Contains more Folate +212.5%
Contains more Vitamin K +80%
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 13% 24% 0% 70% 5% 6% 13% 17% 7% 19% 0% 50%
Contains more Vitamin C +95.2%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +92.3%
Contains more Vitamin B6 +133.3%
Contains more Vitamin A +409.5%
Contains more Vitamin E +1070%
Contains more Vitamin B3 +546%
Contains more Vitamin B5 +331.3%
Contains more Folate +212.5%
Contains more Vitamin K +80%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +43.6%
Contains more Other +80.6%
Contains more Fats +145%
Equal in Protein - 1.39
Equal in Water - 88.15
14% 84%
Protein: 1.4 g
Fats: 0.2 g
Carbs: 13.8 g
Water: 83.95 g
Other: 0.65 g
10% 88%
Protein: 1.39 g
Fats: 0.49 g
Carbs: 9.61 g
Water: 88.15 g
Other: 0.36 g
Contains more Carbs +43.6%
Contains more Other +80.6%
Contains more Fats +145%
Equal in Protein - 1.39
Equal in Water - 88.15

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -17.6%
Contains more Monounsaturated Fat +67.9%
Contains more Polyunsaturated fat +218.2%
13% 21% 66%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.088 g
4% 14% 82%
Saturated Fat: 0.014 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.28 g
Contains less Saturated Fat -17.6%
Contains more Monounsaturated Fat +67.9%
Contains more Polyunsaturated fat +218.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +771.4%
Contains more Glucose +39.4%
Contains more Fructose +47.1%
Contains more Maltose +∞%
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
47% 49%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 2.31 g
Fructose: 2.4 g
Lactose: 0 g
Maltose: 0.07 g
Galactose: 0.03 g
Contains more Sucrose +771.4%
Contains more Glucose +39.4%
Contains more Fructose +47.1%
Contains more Maltose +∞%
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 Blackberry
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium Equal
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Currant Blackberry Opinion
Net carbs 9.5g 4.31g Currant
Protein 1.4g 1.39g Currant
Fats 0.2g 0.49g Blackberry
Carbs 13.8g 9.61g Currant
Calories 56kcal 43kcal Currant
Fructose 3.53g 2.4g Currant
Sugar 7.37g 4.88g Blackberry
Fiber 4.3g 5.3g Blackberry
Calcium 33mg 29mg Currant
Iron 1mg 0.62mg Currant
Magnesium 13mg 20mg Blackberry
Phosphorus 44mg 22mg Currant
Potassium 275mg 162mg Currant
Sodium 1mg 1mg
Zinc 0.23mg 0.53mg Blackberry
Copper 0.107mg 0.165mg Blackberry
Manganese 0.186mg 0.646mg Blackberry
Selenium 0.6µg 0.4µg Currant
Vitamin A 42IU 214IU Blackberry
Vitamin A RAE 2µg 11µg Blackberry
Vitamin E 0.1mg 1.17mg Blackberry
Vitamin C 41mg 21mg Currant
Vitamin B1 0.04mg 0.02mg Currant
Vitamin B2 0.05mg 0.026mg Currant
Vitamin B3 0.1mg 0.646mg Blackberry
Vitamin B5 0.064mg 0.276mg Blackberry
Vitamin B6 0.07mg 0.03mg Currant
Folate 8µg 25µg Blackberry
Vitamin K 11µg 19.8µg Blackberry
Saturated Fat 0.017g 0.014g Blackberry
Monounsaturated Fat 0.028g 0.047g Blackberry
Polyunsaturated fat 0.088g 0.28g Blackberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Currant Blackberry
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
18%
Blackberry
Minerals Daily Need Coverage Score
17%
Currant
23%
Blackberry

Comparison summary

Which food is lower in Sugar?
Blackberry
Blackberry is lower in Sugar (difference - 2.49g)
Which food is lower in Saturated Fat?
Blackberry
Blackberry is lower in Saturated Fat (difference - 0.003g)
Which food is cheaper?
Blackberry
Blackberry is cheaper (difference - $0.2)
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 lower in glycemic index?
?
The foods have equal glycemic indexes (25)
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.
Which food is richer in vitamins?
?
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. Blackberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/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.