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Currant vs Cranberry - In-Depth Nutrition Comparison

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Important differences between Currant and Cranberry

  • Currant has more Vitamin C, Iron, Potassium, Copper, and Vitamin K, however Cranberry has more Vitamin E .
  • Currant's daily need coverage for Vitamin C is 30% more.
  • Currant has 4 times more Iron than Cranberry. Currant has 1mg of Iron, while Cranberry has 0.23mg.

The food varieties used in the comparison are Currants, red and white, raw and Cranberries, raw.

Infographic

Currant vs Cranberry 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 +334.8%
Contains more Calcium +312.5%
Contains more Potassium +243.8%
Contains more Magnesium +116.7%
Contains more Copper +91.1%
Contains more Zinc +155.6%
Contains more Phosphorus +300%
Contains less Sodium -50%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 38% 10% 25% 10% 36% 7% 19% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 9% 3% 8% 5% 19% 3% 5% 1%
Contains more Iron +334.8%
Contains more Calcium +312.5%
Contains more Potassium +243.8%
Contains more Magnesium +116.7%
Contains more Copper +91.1%
Contains more Zinc +155.6%
Contains more Phosphorus +300%
Contains less Sodium -50%

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

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
11
Cranberry
Mineral Summary Score
18
Currant
6
Cranberry

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
3%
Cranberry
Carbohydrates
14%
Currant
12%
Cranberry
Fats
1%
Currant
1%
Cranberry

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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Currant Cranberry
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 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.

All nutrients comparison - raw data values

Nutrient Currant Cranberry Opinion
Calories 56 46 Currant
Protein 1.4 0.46 Currant
Fats 0.2 0.13 Currant
Vitamin C 41 14 Currant
Carbs 13.8 11.97 Currant
Cholesterol 0 0
Vitamin D 0 0
Iron 1 0.23 Currant
Calcium 33 8 Currant
Potassium 275 80 Currant
Magnesium 13 6 Currant
Sugar 7.37 4.27 Cranberry
Fiber 4.3 3.6 Currant
Copper 0.107 0.056 Currant
Zinc 0.23 0.09 Currant
Starch 0 Cranberry
Phosphorus 44 11 Currant
Sodium 1 2 Currant
Vitamin A 42 63 Cranberry
Vitamin E 0.1 1.32 Cranberry
Vitamin D 0 0
Vitamin B1 0.04 0.012 Currant
Vitamin B2 0.05 0.02 Currant
Vitamin B3 0.1 0.101 Cranberry
Vitamin B5 0.064 0.295 Cranberry
Vitamin B6 0.07 0.057 Currant
Vitamin B12 0 0
Vitamin K 11 5 Currant
Folate 8 1 Currant
Trans Fat 0 0
Saturated Fat 0.017 0.008 Cranberry
Monounsaturated Fat 0.028 0.018 Currant
Polyunsaturated fat 0.088 0.055 Currant
Tryptophan 0.003 Cranberry
Threonine 0.028 Cranberry
Isoleucine 0.033 Cranberry
Leucine 0.053 Cranberry
Lysine 0.039 Cranberry
Methionine 0.003 Cranberry
Phenylalanine 0.036 Cranberry
Valine 0.045 Cranberry
Histidine 0.018 Cranberry
Fructose 3.53 0.67 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. 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.