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Currant vs. Cranberries — In-Depth Nutrition Comparison

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The main differences between currants and cranberries

  • Cranberries contain less vitamin C and iron than currants.
  • Daily need coverage for vitamin C for currants is 22% higher.
  • Cranberries have 3 times less iron than currants. Currants have 1mg of iron, while cranberries have 0.4mg.
  • Cranberries have a higher glycemic index than currants.

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

Infographic

Currant vs Cranberries 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 9.9% 24% 38% 36% 6.3% 19% 0.13% 24% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 7.8% 0% 15% 0% 0% 9% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +26.9%
Contains more PotassiumPotassium +∞%
Contains more IronIron +150%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +109.5%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 137% 0.67% 2% 0% 10% 12% 1.9% 3.8% 16% 0% 28% 6% 4.1%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 70% 0% 0% 0% 5% 18% 7.5% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +95.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +60%
Contains more Vitamin B3Vitamin B3 +300%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Currant Cranberries DV% diff.
Vitamin C 41mg 21mg 22%
Fiber 4.3g 17%
Copper 0.107mg 12%
Vitamin K 11µg 9%
Potassium 275mg 8%
Manganese 0.186mg 8%
Iron 1mg 0.4mg 8%
Vitamin B6 0.07mg 5%
Fructose 3.53g 4%
Magnesium 13mg 3%
Phosphorus 44mg 21mg 3%
Folate 8µg 2%
Zinc 0.23mg 2%
Protein 1.4g 0.4g 2%
Vitamin B1 0.04mg 0.02mg 2%
Vitamin B2 0.05mg 0.08mg 2%
Vitamin B3 0.1mg 0.4mg 2%
Calcium 33mg 26mg 1%
Carbs 13.8g 12.2g 1%
Choline 7.6mg 1%
Vitamin E 0.1mg 1%
Polyunsaturated fat 0.088g 1%
Selenium 0.6µg 1%
Vitamin B5 0.064mg 1%
Calories 56kcal 55kcal 0%
Fats 0.2g 0.5g 0%
Net carbs 9.5g 12.2g N/A
Sugar 7.37g N/A
Sodium 1mg 0%
Vitamin A 2µg 0%
Saturated fat 0.017g 0%
Monounsaturated fat 0.028g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 84%
Protein: 1.4 g
Fats: 0.2 g
Carbs: 13.8 g
Water: 83.95 g
Other: 0.65 g
12% 87%
Protein: 0.4 g
Fats: 0.5 g
Carbs: 12.2 g
Water: 86.7 g
Other: 0.2 g
Contains more ProteinProtein +250%
Contains more CarbsCarbs +13.1%
Contains more OtherOther +225%
Contains more FatsFats +150%
~equal in Water ~86.7g

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Currant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173964/nutrients
  2. Cranberries - 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.