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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.

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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 Iron +488.2%
Contains more Calcium +450%
Contains more Potassium +75.2%
Contains more Magnesium +85.7%
Contains more Copper +87.7%
Contains more Zinc +130%
Contains more Phosphorus +175%
Contains less Sodium -100%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 38% 10% 25% 10% 36% 7% 19% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 7% 2% 14% 5% 19% 3% 7% 0%
Contains more Iron +488.2%
Contains more Calcium +450%
Contains more Potassium +75.2%
Contains more Magnesium +85.7%
Contains more Copper +87.7%
Contains more Zinc +130%
Contains more Phosphorus +175%
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 Vitamin K +71.9%
Contains more Folate +60%
Contains more Vitamin A +721.4%
Contains more Vitamin E +160%
Contains more Vitamin B3 +317%
Contains more Vitamin B5 +110.9%
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 32% 21% 6% 0% 7% 6% 8% 9% 7% 0% 16% 4%
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 Vitamin K +71.9%
Contains more Folate +60%
Contains more Vitamin A +721.4%
Contains more Vitamin E +160%
Contains more Vitamin B3 +317%
Contains more Vitamin B5 +110.9%

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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Currant Common plum
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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.

All nutrients comparison - raw data values

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

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.