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Currant vs. Cornmeal — In-Depth Nutrition Comparison

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What are the main differences between currants and cornmeal?

  • Currants are richer in vitamin C and vitamin K, yet cornmeal is richer in folate, vitamin B1, iron, vitamin B3, vitamin B2, selenium, vitamin B6, and phosphorus.
  • Cornmeal's daily need coverage for folate is 50% higher.
  • Currants have a lower glycemic index than cornmeal.

We used Currants, red and white, raw and Cornmeal, degermed, enriched, yellow types in this comparison.

Infographic

Currant vs Cornmeal 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" 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 23% 0.9% 13% 164% 25% 18% 42% 0.91% 23% 57%
Contains more CalciumCalcium +1000%
Contains more PotassiumPotassium +93.7%
Contains more CopperCopper +40.8%
Contains less SodiumSodium -85.7%
Contains more MagnesiumMagnesium +146.2%
Contains more IronIron +336%
Contains more ZincZinc +187%
Contains more PhosphorusPhosphorus +125%
Contains more SeleniumSelenium +1650%
~equal in Manganese ~0.174mg

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 0% 3.7% 2.4% 0% 138% 88% 93% 14% 42% 0% 0% 157% 4.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +450%
Contains more Vitamin EVitamin E +20%
Contains more Vitamin B1Vitamin B1 +1277.5%
Contains more Vitamin B2Vitamin B2 +664%
Contains more Vitamin B3Vitamin B3 +4868%
Contains more Vitamin B5Vitamin B5 +275%
Contains more Vitamin B6Vitamin B6 +160%
Contains more FolateFolate +2512.5%
Contains more CholineCholine +13.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
Contains more WaterWater +650.9%
Contains more OtherOther +27.5%
Contains more ProteinProtein +407.9%
Contains more FatsFats +775%
Contains more CarbsCarbs +475.7%

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
15% 27% 58%
Saturated fat: Sat. Fat 0.22 g
Monounsaturated fat: Mono. Fat 0.39 g
Polyunsaturated fat: Poly. Fat 0.828 g
Contains less Sat. FatSaturated fat -92.3%
Contains more Mono. FatMonounsaturated fat +1292.9%
Contains more Poly. FatPolyunsaturated fat +840.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
98%
Starch: 73.3 g
Sucrose: 0.68 g
Glucose: 0.56 g
Fructose: 0.17 g
Lactose: 0 g
Maltose: 0.19 g
Galactose: 0 g
Contains more GlucoseGlucose +475%
Contains more FructoseFructose +1976.5%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +11.5%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Currant Cornmeal
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Currant Cornmeal DV% diff.
Folate 8µg 209µg 50%
Vitamin C 41mg 0mg 46%
Vitamin B1 0.04mg 0.551mg 43%
Iron 1mg 4.36mg 42%
Vitamin B3 0.1mg 4.968mg 30%
Starch 73.3g 30%
Vitamin B2 0.05mg 0.382mg 26%
Carbs 13.8g 79.45g 22%
Selenium 0.6µg 10.5µg 18%
Calories 56kcal 370kcal 16%
Protein 1.4g 7.11g 11%
Vitamin K 11µg 0µg 9%
Vitamin B6 0.07mg 0.182mg 9%
Phosphorus 44mg 99mg 8%
Polyunsaturated fat 0.088g 0.828g 5%
Magnesium 13mg 32mg 5%
Vitamin B5 0.064mg 0.24mg 4%
Fructose 3.53g 0.17g 4%
Potassium 275mg 142mg 4%
Zinc 0.23mg 0.66mg 4%
Calcium 33mg 3mg 3%
Copper 0.107mg 0.076mg 3%
Fiber 4.3g 3.9g 2%
Fats 0.2g 1.75g 2%
Monounsaturated fat 0.028g 0.39g 1%
Saturated fat 0.017g 0.22g 1%
Vitamin A 2µg 11µg 1%
Manganese 0.186mg 0.174mg 1%
Net carbs 9.5g 75.55g N/A
Sugar 7.37g 1.61g N/A
Sodium 1mg 7mg 0%
Vitamin E 0.1mg 0.12mg 0%
Choline 7.6mg 8.6mg 0%
Tryptophan 0.038mg 0%
Threonine 0.172mg 0%
Isoleucine 0.242mg 0%
Leucine 1.006mg 0%
Lysine 0.105mg 0%
Methionine 0.162mg 0%
Phenylalanine 0.366mg 0%
Valine 0.337mg 0%
Histidine 0.172mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Currant Cornmeal
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
17%
Currant
42%
Cornmeal
Minerals Daily Need Coverage Score
17%
Currant
37%
Cornmeal

Comparison summary

Which food contains less Sodium?
Currant
Currant contains less Sodium (difference - 6mg)
Which food is lower in Saturated fat?
Currant
Currant is lower in Saturated fat (difference - 0.203g)
Which food is lower in glycemic index?
Currant
Currant is lower in glycemic index (difference - 43)
Which food is cheaper?
Currant
Currant is cheaper (difference - $0.9)
Which food is lower in Sugar?
Cornmeal
Cornmeal is lower in Sugar (difference - 5.76g)
Which food is richer in vitamins?
Cornmeal
Cornmeal is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/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.