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  6. Currant vs. Plum

Currant vs. Plum — In-Depth Nutrition Comparison

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Summary of differences between Currant and Plum

  • Plum has less Vitamin C, Fiber, Iron, Manganese, and Copper than Currant.
  • Currant covers your daily need of Vitamin C 35% more than Plum.
  • Currant has 6 times more Iron than Plum. While Currant has 1mg of Iron, 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 Plum 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.
Currant
Currant
9
:
1
Plum
Plum
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 more Manganese +257.7%
Contains more Selenium +∞%
Contains less Sodium -100%
Currant
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 38% 10% 19% 25% 1% 7% 36% 25% 4%
Plum
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 7% 5% 7% 14% 0% 3% 19% 7% 0%
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 more Manganese +257.7%
Contains more Selenium +∞%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Currant
Currant
6
:
4
Plum
Plum
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%
Currant
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%
Plum
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Currant
Currant
3
:
2
Plum
Plum
Contains more Protein +100%
Contains more Carbs +20.8%
Contains more Other +75.7%
Contains more Fats +40%
Equal in Water - 87.23
Currant
14% 84%
Protein: 1.4 g
Fats: 0.2 g
Carbs: 13.8 g
Water: 83.95 g
Other: 0.65 g
Plum
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
Contains more Protein +100%
Contains more Carbs +20.8%
Contains more Other +75.7%
Contains more Fats +40%
Equal in Water - 87.23

Fat Type Comparison

Fat type breakdown side-by-side comparison
Currant
Currant
1
:
1
Plum
Plum
Contains more Polyunsaturated fat +100%
Contains more Monounsaturated Fat +378.6%
Equal in Saturated Fat - 0.017
Currant
13% 21% 66%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.088 g
Plum
9% 69% 23%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.134 g
Polyunsaturated fat: 0.044 g
Contains more Polyunsaturated fat +100%
Contains more Monounsaturated Fat +378.6%
Equal in Saturated Fat - 0.017

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Currant
Currant
1
:
4
Plum
Plum
Contains more Fructose +15%
Contains more Sucrose +157.4%
Contains more Glucose +57.5%
Contains more Maltose +∞%
Contains more Galactose +∞%
Currant
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
Plum
16% 51% 31%
Starch: 0 g
Sucrose: 1.57 g
Glucose: 5.07 g
Fructose: 3.07 g
Lactose: 0 g
Maltose: 0.08 g
Galactose: 0.14 g
Contains more Fructose +15%
Contains more Sucrose +157.4%
Contains more Glucose +57.5%
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 Plum
Lower in Sodium ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals 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 Plum Opinion
Net carbs 9.5g 10.02g Plum
Protein 1.4g 0.7g Currant
Fats 0.2g 0.28g Plum
Carbs 13.8g 11.42g Currant
Calories 56kcal 46kcal Currant
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 Plum
Zinc 0.23mg 0.1mg Currant
Copper 0.107mg 0.057mg Currant
Manganese 0.186mg 0.052mg Currant
Selenium 0.6µg 0µg Currant
Vitamin A 42IU 345IU Plum
Vitamin A RAE 2µg 17µg Plum
Vitamin E 0.1mg 0.26mg Plum
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 Plum
Vitamin B5 0.064mg 0.135mg Plum
Vitamin B6 0.07mg 0.029mg Currant
Folate 8µg 5µg Currant
Vitamin K 11µg 6.4µg Currant
Tryptophan 0.009mg Plum
Threonine 0.01mg Plum
Isoleucine 0.014mg Plum
Leucine 0.015mg Plum
Lysine 0.016mg Plum
Methionine 0.008mg Plum
Phenylalanine 0.014mg Plum
Valine 0.016mg Plum
Histidine 0.009mg Plum
Saturated Fat 0.017g 0.017g
Monounsaturated Fat 0.028g 0.134g 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 Plum
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
9%
Plum
Minerals Daily Need Coverage Score
17%
Currant
6%
Plum

Comparison summary

Which food contains less Sodium?
Plum
Plum contains less Sodium (difference - 1mg)
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 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

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. 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.