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Currants vs Cranberries - Nutrition Comparison and Health Impact

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Article author photo Ani Harutyunyan by Ani Harutyunyan | Last updated on January 24, 2024
Medically reviewed by Igor Bussel Article author photo Igor Bussel
Currant
vs
Cranberry

Summary

Currants are higher in fiber, magnesium, phosphorus, potassium, folate, vitamin K, and vitamin C. Currants provide three times more vitamin C than cranberries. They also have a lower glycemic index than cranberries.

On the other hand, cranberries are lower in net carbs and calories and have more vitamin A. 

Introduction

This article will compare currants and cranberries, focusing on their health impact and nutritional content. We will review the differences between raw currants (1) and raw cranberries (2).

Macronutrients

Both currants and cranberries have more than 80% of water, but they differ in the distribution of different macronutrients. The amounts of nutrients these berries provide are described below.

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +204.3%
Contains more Fats +53.8%
Contains more Carbs +15.3%
Contains more Other +441.7%
Equal in Water - 87.32
14% 84%
Protein: 1.4 g
Fats: 0.2 g
Carbs: 13.8 g
Water: 83.95 g
Other: 0.65 g
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 g
Contains more Protein +204.3%
Contains more Fats +53.8%
Contains more Carbs +15.3%
Contains more Other +441.7%
Equal in Water - 87.32

Calories

Currants and cranberries are plant food products. Hence, they both are low-calorie foods. However, currants are higher in calories, providing 56 calories, while cranberries have 45 calories per 100g.

Carbs

Currants are higher in carbs compared to cranberries.

Currants provide 4.3g of dietary fiber per 100g, while the same amount of Cranberry contains only 3.6g of it.

Currants are rich in both soluble and insoluble fiber.

Cranberries are a bit lower in net carbs: 100g has 8․4g of net carbs, while the same quantity of currants contain 9.5g.

Protein

Currant and cranberries are not supposed to contain much protein. Still, currants are higher in proteins than cranberries.

Fats

Both berries have less than one gram of fat per 100g so we can neglect the fat content. Cranberries and currants do not contain any amount of cholesterol.

Vitamins

Currants are an excellent source of vitamin C: they are almost three times higher in vitamin C (41mg per 100g) than cranberries (14mg per 100g).

Currants are richer in vitamin E and vitamin K, while cranberries provide more vitamin B5 and vitamin A.

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.
:
Contains more Vitamin C +192.9%
Contains more Vitamin B1 +233.3%
Contains more Vitamin B2 +150%
Contains more Vitamin B6 +22.8%
Contains more Folate +700%
Contains more Vitamin K +120%
Contains more Vitamin A +50%
Contains more Vitamin E +1220%
Contains more Vitamin B5 +360.9%
Equal in Vitamin B3 - 0.101
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 4% 27% 0% 47% 3% 5% 2% 18% 14% 1% 0% 13%
Contains more Vitamin C +192.9%
Contains more Vitamin B1 +233.3%
Contains more Vitamin B2 +150%
Contains more Vitamin B6 +22.8%
Contains more Folate +700%
Contains more Vitamin K +120%
Contains more Vitamin A +50%
Contains more Vitamin E +1220%
Contains more Vitamin B5 +360.9%
Equal in Vitamin B3 - 0.101

Minerals

Currants are higher in calcium, magnesium, phosphorus, sodium, zinc, iron, and copper. Currants are two times richer in copper than cranberries.

You can check the mineral composition of these two fruits in the chart below.

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.
Contains more Calcium +312.5%
Contains more Iron +334.8%
Contains more Magnesium +116.7%
Contains more Phosphorus +300%
Contains more Potassium +243.8%
Contains less Sodium -50%
Contains more Zinc +155.6%
Contains more Copper +91.1%
Contains more Selenium +500%
Contains more Manganese +43.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 38% 10% 19% 25% 1% 7% 36% 25% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 9% 5% 5% 8% 1% 3% 19% 35% 1%
Contains more Calcium +312.5%
Contains more Iron +334.8%
Contains more Magnesium +116.7%
Contains more Phosphorus +300%
Contains more Potassium +243.8%
Contains less Sodium -50%
Contains more Zinc +155.6%
Contains more Copper +91.1%
Contains more Selenium +500%
Contains more Manganese +43.5%

Glycemic Index

The glycemic index of currants is equal to 25, while cranberries have a GI equal to 45. 

However, both berries are classified as low-GI food.

Acidity

Both Currant and Cranberry are alkaline based on PRAL values. However, Currant is more alkaline than Cranberry: its PRAL value is -4.2, compared to -1.3 for Cranberry.

Health Impact

Cardiovascular health

Section reviewed by cardiologist Astghik Grigoryan Article author photo Astghik Grigoryan

The research found that currants have ACE (angiotensin-converting enzyme) inhibiting activity, similar to antihypertensive medications (e.g., Captopril, Lisinopril, Perindopril, etc.). Regarding cranberry supplements, they had no effect on the blood pressure of individuals with cardiometabolic disorders. To get more up-to-date information, though, further research is required (3.4).

According to studies, cranberries may reduce LDL (bad cholesterol) and increase HDL (good cholesterol) levels in the blood, which are important for people with coronary artery disease. This effect for currants is unknown (5.6).

Furthermore, having a high flavonoid content, currants, and cranberries may be part of a balanced diet.

Article author photo Ani Harutyunyan
Education: General Medicine at YSMU
Last updated: January 24, 2024
Medically reviewed by Igor Bussel

Infographic

Currant vs Cranberry infographic
Infographic link

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +55.6%
Contains more Polyunsaturated fat +60%
Contains less Saturated Fat -52.9%
13% 21% 66%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.088 g
10% 22% 68%
Saturated Fat: 0.008 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.055 g
Contains more Monounsaturated Fat +55.6%
Contains more Polyunsaturated fat +60%
Contains less Saturated Fat -52.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +281.3%
Contains more Fructose +426.9%
Equal in Glucose - 3.44
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
4% 81% 16%
Starch: 0 g
Sucrose: 0.16 g
Glucose: 3.44 g
Fructose: 0.67 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +281.3%
Contains more Fructose +426.9%
Equal in Glucose - 3.44

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Currant Cranberry Opinion
Net carbs 9.5g 8.37g Currant
Protein 1.4g 0.46g Currant
Fats 0.2g 0.13g Currant
Carbs 13.8g 11.97g Currant
Calories 56kcal 46kcal Currant
Fructose 3.53g 0.67g Currant
Sugar 7.37g 4.27g Cranberry
Fiber 4.3g 3.6g Currant
Calcium 33mg 8mg Currant
Iron 1mg 0.23mg Currant
Magnesium 13mg 6mg Currant
Phosphorus 44mg 11mg Currant
Potassium 275mg 80mg Currant
Sodium 1mg 2mg Currant
Zinc 0.23mg 0.09mg Currant
Copper 0.107mg 0.056mg Currant
Manganese 0.186mg 0.267mg Cranberry
Selenium 0.6µg 0.1µg Currant
Vitamin A 42IU 63IU Cranberry
Vitamin A RAE 2µg 3µg Cranberry
Vitamin E 0.1mg 1.32mg Cranberry
Vitamin C 41mg 14mg Currant
Vitamin B1 0.04mg 0.012mg Currant
Vitamin B2 0.05mg 0.02mg Currant
Vitamin B3 0.1mg 0.101mg Cranberry
Vitamin B5 0.064mg 0.295mg Cranberry
Vitamin B6 0.07mg 0.057mg Currant
Folate 8µg 1µg Currant
Vitamin K 11µg 5µg Currant
Tryptophan 0.003mg Cranberry
Threonine 0.028mg Cranberry
Isoleucine 0.033mg Cranberry
Leucine 0.053mg Cranberry
Lysine 0.039mg Cranberry
Methionine 0.003mg Cranberry
Phenylalanine 0.036mg Cranberry
Valine 0.045mg Cranberry
Histidine 0.018mg Cranberry
Saturated Fat 0.017g 0.008g Cranberry
Monounsaturated Fat 0.028g 0.018g Currant
Polyunsaturated fat 0.088g 0.055g Currant

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Currant Cranberry
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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
11%
Cranberry
Minerals Daily Need Coverage Score
17%
Currant
8%
Cranberry

Comparison summary

Which food contains less Sodium?
Currant
Currant contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Currant
Currant is lower in glycemic index (difference - 20)
Which food is richer in minerals?
Currant
Currant is relatively richer in minerals
Which food is lower in Sugar?
Cranberry
Cranberry is lower in Sugar (difference - 3.1g)
Which food is lower in Saturated Fat?
Cranberry
Cranberry is lower in Saturated Fat (difference - 0.009g)
Which food is cheaper?
Cranberry
Cranberry is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Cranberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/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.