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  6. Currant vs. Plantain raw

Currant vs. Plantain raw — In-Depth Nutrition Comparison

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Differences between currants and plantain raw

  • Currants have more vitamin C, vitamin K, and fiber, while plantain raw has more vitamin A, vitamin B6, potassium, and magnesium.
  • Currants' daily need coverage for vitamin C is 25% higher.
  • Plantain raw contains 16 times less vitamin K than currants. Currants contain 11µg of vitamin K, while plantain raw contains 0.7µg.
  • The amount of sugar in currants is lower.
  • Currants have a lower glycemic index. The glycemic index of currants is 25, while the glycemic index of plantain raw is 37.

The food types used in this comparison are Currants, red, and white, raw and Plantains, raw.

Infographic

Currant vs Plantain raw 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.
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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more CalciumCalcium +1000%
Contains more IronIron +66.7%
Contains more CopperCopper +32.1%
Contains more ZincZinc +64.3%
Contains more PhosphorusPhosphorus +29.4%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +184.6%
Contains more PotassiumPotassium +81.5%
Contains more SeleniumSelenium +150%

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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin CVitamin C +122.8%
Contains more Vitamin KVitamin K +1471.4%
Contains more Vitamin AVitamin A +2700%
Contains more Vitamin EVitamin E +40%
Contains more Vitamin B1Vitamin B1 +30%
Contains more Vitamin B3Vitamin B3 +586%
Contains more Vitamin B5Vitamin B5 +306.3%
Contains more Vitamin B6Vitamin B6 +327.1%
Contains more FolateFolate +175%
Contains more CholineCholine +77.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.054mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Currant Plantain raw DV% diff.
Vitamin C 41mg 18.4mg 25%
Vitamin B6 0.07mg 0.299mg 18%
Vitamin K 11µg 0.7µg 9%
Fiber 4.3g 2.3g 8%
Manganese 0.186mg 8%
Potassium 275mg 499mg 7%
Vitamin A 2µg 56µg 6%
Carbs 13.8g 31.89g 6%
Magnesium 13mg 37mg 6%
Iron 1mg 0.6mg 5%
Fructose 3.53g 4%
Folate 8µg 22µg 4%
Vitamin B5 0.064mg 0.26mg 4%
Vitamin B3 0.1mg 0.686mg 4%
Calories 56kcal 122kcal 3%
Copper 0.107mg 0.081mg 3%
Calcium 33mg 3mg 3%
Selenium 0.6µg 1.5µg 2%
Vitamin B1 0.04mg 0.052mg 1%
Phosphorus 44mg 34mg 1%
Choline 7.6mg 13.5mg 1%
Saturated fat 0.017g 0.143g 1%
Zinc 0.23mg 0.14mg 1%
Protein 1.4g 1.3g 0%
Fats 0.2g 0.37g 0%
Net carbs 9.5g 29.59g N/A
Sugar 7.37g 15g N/A
Sodium 1mg 4mg 0%
Vitamin E 0.1mg 0.14mg 0%
Vitamin B2 0.05mg 0.054mg 0%
Monounsaturated fat 0.028g 0.032g 0%
Polyunsaturated fat 0.088g 0.069g 0%
Tryptophan 0.015mg 0%
Threonine 0.034mg 0%
Isoleucine 0.036mg 0%
Leucine 0.059mg 0%
Lysine 0.06mg 0%
Methionine 0.017mg 0%
Phenylalanine 0.044mg 0%
Valine 0.046mg 0%
Histidine 0.064mg 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
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more WaterWater +28.6%
Contains more FatsFats +85%
Contains more CarbsCarbs +131.1%
Contains more OtherOther +78.5%
~equal in Protein ~1.3g

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
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains less Sat. FatSaturated fat -88.1%
Contains more Poly. FatPolyunsaturated fat +27.5%
Contains more Mono. FatMonounsaturated fat +14.3%

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.