Currants vs Cranberries - Nutrition Comparison and Health Impact

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.

Currant

7

Cranberries

3

Contains more Vitamin CVitamin C	+192.9%
Contains more Vitamin B1Vitamin B1	+233.3%
Contains more Vitamin B2Vitamin B2	+150%
Contains more Vitamin B6Vitamin B6	+22.8%
Contains more Vitamin KVitamin K	+120%
Contains more FolateFolate	+700%
Contains more CholineCholine	+38.2%

Contains more Vitamin AVitamin A	+50%
Contains more Vitamin EVitamin E	+1220%
Contains more Vitamin B5Vitamin B5	+360.9%

~equal in Vitamin D ~0µg

~equal in Vitamin B3 ~0.101mg

~equal in Vitamin B12 ~0µg

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.

Currant

9

Cranberries

1

Contains more MagnesiumMagnesium	+116.7%
Contains more CalciumCalcium	+312.5%
Contains more PotassiumPotassium	+243.8%
Contains more IronIron	+334.8%
Contains more CopperCopper	+91.1%
Contains more ZincZinc	+155.6%
Contains more PhosphorusPhosphorus	+300%
Contains less SodiumSodium	-50%
Contains more SeleniumSelenium	+500%

Contains more ManganeseManganese

+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.

Cardiovascular health

Section reviewed by cardiologist 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.