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Currant vs Common plum - In-Depth Nutrition Comparison

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Summary of differences between Currant and Common plum

  • Common plum has less Vitamin C, Fiber, Iron, Manganese, and Copper than Currant.
  • Currant covers your daily need of Vitamin C 35% more than Common plum.
  • Currant has 6 times more Iron than Common plum. While Currant has 1mg of Iron, Common plum has only 0.17mg.
  • Currant has less Sugar.

These are the specific foods used in this comparison Currants, red and white, raw and Plums, raw.

Infographic

Currant vs Common plum 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +450%
Contains more Iron +488.2%
Contains more Magnesium +85.7%
Contains more Phosphorus +175%
Contains more Potassium +75.2%
Contains more Zinc +130%
Contains more Copper +87.7%
Contains less Sodium -100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 10% 38% 10% 19% 25% 1% 7% 36%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 7% 5% 7% 14% 0% 3% 19%
Contains more Calcium +450%
Contains more Iron +488.2%
Contains more Magnesium +85.7%
Contains more Phosphorus +175%
Contains more Potassium +75.2%
Contains more Zinc +130%
Contains more Copper +87.7%
Contains less Sodium -100%

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
:
Contains more Vitamin C +331.6%
Contains more Vitamin B1 +42.9%
Contains more Vitamin B2 +92.3%
Contains more Vitamin B6 +141.4%
Contains more Folate +60%
Contains more Vitamin K +71.9%
Contains more Vitamin A +721.4%
Contains more Vitamin E +160%
Contains more Vitamin B3 +317%
Contains more Vitamin B5 +110.9%
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 21% 6% 0% 32% 7% 6% 8% 9% 7% 4% 0% 16%
Contains more Vitamin C +331.6%
Contains more Vitamin B1 +42.9%
Contains more Vitamin B2 +92.3%
Contains more Vitamin B6 +141.4%
Contains more Folate +60%
Contains more Vitamin K +71.9%
Contains more Vitamin A +721.4%
Contains more Vitamin E +160%
Contains more Vitamin B3 +317%
Contains more Vitamin B5 +110.9%

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

All nutrients comparison - raw data values

Nutrient Currant Common plum Opinion
Net carbs 9.5g 10.02g Common plum
Protein 1.4g 0.7g Currant
Fats 0.2g 0.28g Common plum
Carbs 13.8g 11.42g Currant
Calories 56kcal 46kcal Currant
Starch g 0g Common plum
Fructose 3.53g 3.07g Currant
Sugar 7.37g 9.92g Currant
Fiber 4.3g 1.4g Currant
Calcium 33mg 6mg Currant
Iron 1mg 0.17mg Currant
Magnesium 13mg 7mg Currant
Phosphorus 44mg 16mg Currant
Potassium 275mg 157mg Currant
Sodium 1mg 0mg Common plum
Zinc 0.23mg 0.1mg Currant
Copper 0.107mg 0.057mg Currant
Vitamin A 42IU 345IU Common plum
Vitamin E 0.1mg 0.26mg Common plum
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 41mg 9.5mg Currant
Vitamin B1 0.04mg 0.028mg Currant
Vitamin B2 0.05mg 0.026mg Currant
Vitamin B3 0.1mg 0.417mg Common plum
Vitamin B5 0.064mg 0.135mg Common plum
Vitamin B6 0.07mg 0.029mg Currant
Folate 8µg 5µg Currant
Vitamin B12 0µg 0µg
Vitamin K 11µg 6.4µg Currant
Tryptophan mg 0.009mg Common plum
Threonine mg 0.01mg Common plum
Isoleucine mg 0.014mg Common plum
Leucine mg 0.015mg Common plum
Lysine mg 0.016mg Common plum
Methionine mg 0.008mg Common plum
Phenylalanine mg 0.014mg Common plum
Valine mg 0.016mg Common plum
Histidine mg 0.009mg Common plum
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.017g 0.017g
Monounsaturated Fat 0.028g 0.134g Common plum
Polyunsaturated fat 0.088g 0.044g Currant

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Currant Common plum
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
9
Common plum
Mineral Summary Score
18
Currant
7
Common plum

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
4%
Common plum
Carbohydrates
14%
Currant
11%
Common plum
Fats
1%
Currant
1%
Common plum

Comparison summary

Which food is lower in Sugar?
Currant
Currant is lower in Sugar (difference - 2.55g)
Which food is lower in glycemic index?
Currant
Currant is lower in glycemic index (difference - 28)
Which food is richer in minerals?
Currant
Currant is relatively richer in minerals
Which food contains less Sodium?
Common plum
Common plum contains less Sodium (difference - 1mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat (0.017 g)
Which food is cheaper?
?
The foods are relatively equal in price ($0.5)
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. Common plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/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.