Currants vs Cranberries - In-Depth Nutrition Comparison
Currants are higher in protein, minerals, and vitamin C, while Cranberries are lower in net carbs and calories. Currants provide three times more vitamin C than Cranberries.
Table of contents
Both Currant and Cranberry 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.
Currant and Cranberry are plant food products. Hence, they both are low-calorie foods. However, Currant is higher in calories.
Currant is higher in carbs compared to Cranberry.
Currant provides 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.
Cranberry is a bit lower in net carbs: 100g has 8․4g of net carbs, while the same quantity of Currant contains 9.5g.
Currant and Cranberry are not supposed to contain much protein. Still, Currant is higher in proteins than Cranberry.
Both berries have less than one gram of fat per 100g, so we can neglect the fat content. Cranberry and Currant do not contain any amount of cholesterol.
Currant and Cranberry are rich in different 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).
Currant is richer in vitamins B1, B2, E, and K, while Cranberry provides more vitamin B5 and A.
Currant wins this section too. They are higher in calcium, magnesium, phosphorus, sodium, zinc, iron, and copper.
Currant is two times richer in copper than Cranberry.
You can check the mineral composition of these two fruits in the chart below.
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.
Currant promotes cardiovascular health by providing a significant amount of potassium and GLA. Potassium regulates the heart rate and blood pressure, which reduces the risk of stroke and heart disease (3). GLA stands for gamma-linoleic acid. It slows down platelet clotting in the blood flow and helps lower the pressure (4).
Cranberries can lower blood cholesterol levels by decreasing LDL cholesterol uptake and oxidation (5). Cranberry juice increases the plasma levels of HDL (good cholesterol) (6). It also helps decrease blood homocysteine levels, resulting in a lower risk of the development of inflammation in blood vessels (7).
Comparison summary table
|Lower in Sodium|
|Lower in glycemic index|
|Rich in minerals|
|Lower in Sugar|
|Lower in Saturated Fat|
|Lower in price|
|Lower in Cholesterol||Equal|
|Rich in vitamins||Equal|
All nutrients comparison - raw data values
Which food is preferable for your diet?
|Low Fats diet|
|Low Carbs diet|
|Low Calories diet|
|Low glycemic index diet|