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Currant vs. Cranberry — In-Depth Nutrition Comparison

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The main differences between Currant and Cranberry

  • Cranberry contains less Vitamin C, and Iron than Currant.
  • Daily need coverage for Vitamin C from Currant is 22% higher.
  • Cranberry has 3 times less Iron than Currant. Currant has 1mg of Iron, while Cranberry has 0.4mg.

Food types used in this article are Currants, red and white, raw and Cranberry, low bush or lingenberry, raw (Alaska Native).

Infographic

Currant vs Cranberry infographic
Infographic link

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
Currant
9
:
1
Cranberry
Cranberry
Contains more Calcium +26.9%
Contains more Iron +150%
Contains more Phosphorus +109.5%
Currant
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 38% 10% 19% 25% 1% 7% 36% 25% 4%
Cranberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 0% 9% 0% 0% 0% 0% 0% 0%
Contains more Calcium +26.9%
Contains more Iron +150%
Contains more Phosphorus +109.5%

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
Currant
9
:
3
Cranberry
Cranberry
Contains more Vitamin C +95.2%
Contains more Vitamin B1 +100%
Contains more Vitamin A +114.3%
Contains more Vitamin B2 +60%
Contains more Vitamin B3 +300%
Currant
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%
Cranberry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 0% 0% 70% 5% 19% 8% 0% 0% 0% 0% 0%
Contains more Vitamin C +95.2%
Contains more Vitamin B1 +100%
Contains more Vitamin A +114.3%
Contains more Vitamin B2 +60%
Contains more Vitamin B3 +300%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Currant
Currant
3
:
2
Cranberry
Cranberry
Contains more Protein +250%
Contains more Carbs +13.1%
Contains more Other +225%
Contains more Fats +150%
Equal in Water - 86.7
Currant
14% 84%
Protein: 1.4 g
Fats: 0.2 g
Carbs: 13.8 g
Water: 83.95 g
Other: 0.65 g
Cranberry
12% 87%
Protein: 0.4 g
Fats: 0.5 g
Carbs: 12.2 g
Water: 86.7 g
Other: 0.2 g
Contains more Protein +250%
Contains more Carbs +13.1%
Contains more Other +225%
Contains more Fats +150%
Equal in Water - 86.7

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
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Currant Cranberry Opinion
Net carbs 9.5g 12.2g Cranberry
Protein 1.4g 0.4g Currant
Fats 0.2g 0.5g Cranberry
Carbs 13.8g 12.2g Currant
Calories 56kcal 55kcal Currant
Fructose 3.53g Currant
Sugar 7.37g Cranberry
Fiber 4.3g Currant
Calcium 33mg 26mg Currant
Iron 1mg 0.4mg Currant
Magnesium 13mg Currant
Phosphorus 44mg 21mg Currant
Potassium 275mg Currant
Sodium 1mg Cranberry
Zinc 0.23mg Currant
Copper 0.107mg Currant
Manganese 0.186mg Currant
Selenium 0.6µg Currant
Vitamin A 42IU 90IU Cranberry
Vitamin A RAE 2µg Currant
Vitamin E 0.1mg Currant
Vitamin C 41mg 21mg Currant
Vitamin B1 0.04mg 0.02mg Currant
Vitamin B2 0.05mg 0.08mg Cranberry
Vitamin B3 0.1mg 0.4mg Cranberry
Vitamin B5 0.064mg Currant
Vitamin B6 0.07mg Currant
Folate 8µg Currant
Vitamin K 11µg Currant
Saturated Fat 0.017g Cranberry
Monounsaturated Fat 0.028g Currant
Polyunsaturated fat 0.088g 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

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
9%
Cranberry
Minerals Daily Need Coverage Score
17%
Currant
3%
Cranberry

Comparison summary

Which food is richer in minerals?
Currant
Currant is relatively richer in minerals
Which food is lower in glycemic index?
Currant
Currant is lower in glycemic index (difference - 20)
Which food is richer in vitamins?
Currant
Currant is relatively richer in vitamins
Which food is lower in Sugar?
Cranberry
Cranberry is lower in Sugar (difference - 7.37g)
Which food contains less Sodium?
Cranberry
Cranberry contains less Sodium (difference - 1mg)
Which food is lower in Cholesterol?
Cranberry
Cranberry is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Cranberry
Cranberry is lower in Saturated Fat (difference - 0.017g)
Which food is cheaper?
Cranberry
Cranberry is cheaper (difference - $0.5)

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/169805/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.