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Currants vs Cranberries - In-Depth Nutrition Comparison

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Article author photo Ani Harutyunyan by Ani Harutyunyan | Last updated on June 25, 2022
Education: General Medicine at YSMU
Currant
vs
Cranberry

Summary

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.

Introduction

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

Macronutrients

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.

Calories

Currant and Cranberry are plant food products. Hence, they both are low-calorie foods. However, Currant is higher in calories.

Carbs

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.

Protein

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

Fats

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.

Vitamins

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.

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 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

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.

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 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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 10% 38% 10% 19% 25% 1% 7% 36%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 9% 5% 5% 8% 1% 3% 19%
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%

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

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).

REFERENCES

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/173964/nutrients
  2. https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/nutrients
  3. https://pubmed.ncbi.nlm.nih.gov/23953805/
  4. https://academic.oup.com/jn/article/131/1/39/4686614
  5. https://pubmed.ncbi.nlm.nih.gov/17761017/
  6. https://pubmed.ncbi.nlm.nih.gov/16923231/
  7. https://pubmed.ncbi.nlm.nih.gov/21411615/
Article author photo Ani Harutyunyan
Education: General Medicine at YSMU
Last updated: June 25, 2022

Infographic

Currant vs Cranberry infographic
Infographic link

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

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
Starch g 0g Cranberry
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
Vitamin A 42IU 63IU Cranberry
Vitamin E 0.1mg 1.32mg Cranberry
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
Vitamin K 11µg 5µg Currant
Tryptophan mg 0.003mg Cranberry
Threonine mg 0.028mg Cranberry
Isoleucine mg 0.033mg Cranberry
Leucine mg 0.053mg Cranberry
Lysine mg 0.039mg Cranberry
Methionine mg 0.003mg Cranberry
Phenylalanine mg 0.036mg Cranberry
Valine mg 0.045mg Cranberry
Histidine mg 0.018mg Cranberry
Cholesterol 0mg 0mg
Trans Fat 0g 0g
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

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

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

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.