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Currant vs Cherry - In-Depth Nutrition Comparison

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What are the differences between Currant and Cherry?

  • Currant is higher in Vitamin C, Fiber, Iron, and Vitamin K, yet Cherry is higher in Vitamin A.
  • Currant's daily need coverage for Vitamin C is 34% more.
  • Currant has 5 times more Vitamin K than Cherry. While Currant has 11µg of Vitamin K, Cherry has only 2.1µg.

We used Currants, red and white, raw and Cherries, sour, red, raw types in this article.

Infographic

Currant vs Cherry 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
Cherry
Contains more Iron +212.5%
Contains more Calcium +106.3%
Contains more Potassium +59%
Contains more Magnesium +44.4%
Contains more Zinc +130%
Contains more Phosphorus +193.3%
Contains less Sodium -66.7%
Equal in Copper - 0.104
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 38% 10% 25% 10% 36% 7% 19% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 5% 16% 7% 35% 3% 7% 1%
Contains more Iron +212.5%
Contains more Calcium +106.3%
Contains more Potassium +59%
Contains more Magnesium +44.4%
Contains more Zinc +130%
Contains more Phosphorus +193.3%
Contains less Sodium -66.7%
Equal in Copper - 0.104

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
:
3
Cherry
Contains more Vitamin C +310%
Contains more Vitamin E +42.9%
Contains more Vitamin B1 +33.3%
Contains more Vitamin B2 +25%
Contains more Vitamin B6 +59.1%
Contains more Vitamin K +423.8%
Contains more Vitamin A +2954.8%
Contains more Vitamin B3 +300%
Contains more Vitamin B5 +123.4%
Equal in Folate - 8
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 137% 3% 2% 0% 10% 12% 2% 4% 17% 0% 28% 6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 34% 77% 2% 0% 8% 10% 8% 9% 11% 0% 6% 6%
Contains more Vitamin C +310%
Contains more Vitamin E +42.9%
Contains more Vitamin B1 +33.3%
Contains more Vitamin B2 +25%
Contains more Vitamin B6 +59.1%
Contains more Vitamin K +423.8%
Contains more Vitamin A +2954.8%
Contains more Vitamin B3 +300%
Contains more Vitamin B5 +123.4%
Equal in Folate - 8

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

All nutrients comparison - raw data values

Nutrient Currant Cherry Opinion
Calories 56kcal 50kcal Currant
Protein 1.4g 1g Currant
Fats 0.2g 0.3g Cherry
Vitamin C 41mg 10mg Currant
Net carbs 9.5g 10.58g Cherry
Carbs 13.8g 12.18g Currant
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 1mg 0.32mg Currant
Calcium 33mg 16mg Currant
Potassium 275mg 173mg Currant
Magnesium 13mg 9mg Currant
Sugar 7.37g 8.49g Currant
Fiber 4.3g 1.6g Currant
Copper 0.107mg 0.104mg Currant
Zinc 0.23mg 0.1mg Currant
Starch g g
Phosphorus 44mg 15mg Currant
Sodium 1mg 3mg Currant
Vitamin A 42IU 1283IU Cherry
Vitamin E 0.1mg 0.07mg Currant
Vitamin D 0µg 0µg
Vitamin B1 0.04mg 0.03mg Currant
Vitamin B2 0.05mg 0.04mg Currant
Vitamin B3 0.1mg 0.4mg Cherry
Vitamin B5 0.064mg 0.143mg Cherry
Vitamin B6 0.07mg 0.044mg Currant
Vitamin B12 0µg 0µg
Vitamin K 11µg 2.1µg Currant
Folate 8µg 8µg
Trans Fat 0g 0g
Saturated Fat 0.017g 0.068g Currant
Monounsaturated Fat 0.028g 0.082g Cherry
Polyunsaturated fat 0.088g 0.09g Cherry
Tryptophan mg mg
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine mg mg
Methionine mg mg
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Fructose 3.53g 3.51g Currant

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Currant Cherry
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
14
Cherry
Mineral Summary Score
18
Currant
10
Cherry

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
6%
Cherry
Carbohydrates
14%
Currant
12%
Cherry
Fats
1%
Currant
1%
Cherry

Comparison summary

Which food is lower in Sugar?
Currant
Currant is lower in Sugar (difference - 1.12g)
Which food contains less Sodium?
Currant
Currant contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Currant
Currant is lower in Saturated Fat (difference - 0.051g)
Which food is cheaper?
Currant
Currant is cheaper (difference - $0.1)
Which food is richer in minerals?
Currant
Currant is relatively richer in minerals
Which food is lower in glycemic index?
Cherry
Cherry is lower in glycemic index (difference - 3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

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. Cherry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173954/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.