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.

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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.

Currant

Coconut

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.

Currant

Coconut

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%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			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%
Magnesium	13mg	32mg	5%
Vitamin B5	0.064mg	0.3mg	5%
Folate	8µg	26µg	5%
Protein	1.4g	3.33g	4%
Fructose	3.53g		4%
Vitamin B3	0.1mg	0.54mg	3%
Monounsaturated fat	0.028g	1.425g	3%
Calcium	33mg	14mg	2%
Potassium	275mg	356mg	2%
Vitamin B1	0.04mg	0.066mg	2%
Vitamin B2	0.05mg	0.02mg	2%
Polyunsaturated fat	0.088g	0.366g	2%
Sodium	1mg	20mg	1%
Vitamin E	0.1mg	0.24mg	1%
Vitamin B6	0.07mg	0.054mg	1%
Choline	7.6mg	12.1mg	1%
Protein per 100 calories	2.5g	0.94g	N/A
Calories per 10 g protein	400kcal	1063kcal	N/A
Weight per 100 calories	179g	28g	N/A
Unsaturated / Saturated Fat ratio	6.8	0.06	N/A
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%