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Currant vs. Coconut — In-Depth Nutrition Comparison

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How are currants and coconut different?

  • Currants are richer in vitamin C and vitamin K, while coconut is higher in manganese, copper, fiber, iron, selenium, phosphorus, and zinc.
  • Coconut covers your daily need for saturated fat, 148% more than currants.
  • Currants contain 55 times more vitamin K than coconut. Currants contain 11µg of vitamin K, while coconut contains 0.2µg.
  • Currants are lower in saturated fat.
  • Coconut has a higher glycemic index (59) than currants (25).

Currants, red, and white, raw and Nuts, coconut meat, raw types were used in this article.

Infographic

Currant vs Coconut 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.
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 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
Contains more CalciumCalcium +135.7%
Contains less SodiumSodium -95%
Contains more MagnesiumMagnesium +146.2%
Contains more PotassiumPotassium +29.5%
Contains more IronIron +143%
Contains more CopperCopper +306.5%
Contains more ZincZinc +378.3%
Contains more PhosphorusPhosphorus +156.8%
Contains more ManganeseManganese +706.5%
Contains more SeleniumSelenium +1583.3%

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 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
Contains more Vitamin CVitamin C +1142.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +150%
Contains more Vitamin B6Vitamin B6 +29.6%
Contains more Vitamin KVitamin K +5400%
Contains more Vitamin EVitamin E +140%
Contains more Vitamin B1Vitamin B1 +65%
Contains more Vitamin B3Vitamin B3 +440%
Contains more Vitamin B5Vitamin B5 +368.8%
Contains more FolateFolate +225%
Contains more CholineCholine +59.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Currant Coconut DV% diff.
Saturated fat 0.017g 29.698g 135%
Manganese 0.186mg 1.5mg 57%
Fats 0.2g 33.49g 51%
Vitamin C 41mg 3.3mg 42%
Copper 0.107mg 0.435mg 36%
Fiber 4.3g 9g 19%
Iron 1mg 2.43mg 18%
Selenium 0.6µg 10.1µg 17%
Calories 56kcal 354kcal 15%
Phosphorus 44mg 113mg 10%
Vitamin K 11µg 0.2µg 9%
Zinc 0.23mg 1.1mg 8%
Folate 8µg 26µg 5%
Magnesium 13mg 32mg 5%
Vitamin B5 0.064mg 0.3mg 5%
Protein 1.4g 3.33g 4%
Fructose 3.53g 4%
Monounsaturated fat 0.028g 1.425g 3%
Vitamin B3 0.1mg 0.54mg 3%
Polyunsaturated fat 0.088g 0.366g 2%
Calcium 33mg 14mg 2%
Potassium 275mg 356mg 2%
Vitamin B1 0.04mg 0.066mg 2%
Vitamin B2 0.05mg 0.02mg 2%
Sodium 1mg 20mg 1%
Vitamin B6 0.07mg 0.054mg 1%
Vitamin E 0.1mg 0.24mg 1%
Choline 7.6mg 12.1mg 1%
Net carbs 9.5g 6.23g N/A
Carbs 13.8g 15.23g 0%
Sugar 7.37g 6.23g N/A
Vitamin A 2µg 0µg 0%
Tryptophan 0.039mg 0%
Threonine 0.121mg 0%
Isoleucine 0.131mg 0%
Leucine 0.247mg 0%
Lysine 0.147mg 0%
Methionine 0.062mg 0%
Phenylalanine 0.169mg 0%
Valine 0.202mg 0%
Histidine 0.077mg 0%

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
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Contains more WaterWater +78.7%
Contains more ProteinProtein +137.9%
Contains more FatsFats +16645%
Contains more CarbsCarbs +10.4%
Contains more OtherOther +47.7%

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
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +4989.3%
Contains more Poly. FatPolyunsaturated fat +315.9%

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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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.