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Currant vs Dates - In-Depth Nutrition Comparison

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Differences between Currant and Dates

  • Currant has more Vitamin C and Vitamin K, while Dates has more Fiber, Potassium, Copper, Vitamin B5, Vitamin B3, Vitamin B6 and Magnesium.
  • Currant's daily need coverage for Vitamin C is 45% higher.
  • Dates contain 4 times less Vitamin K than Currant. Currant contains 11µg of Vitamin K, while Dates contain 2.7µg.
  • The amount of Sugars in Currant is lower.

The food types used in this comparison are Currants, red and white, raw and Dates, deglet noor.

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Currant vs Dates  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 less Sodium -50%
Contains more Calcium +18.2%
Contains more Potassium +138.5%
Contains more Magnesium +230.8%
Contains more Copper +92.5%
Contains more Zinc +26.1%
Contains more Phosphorus +40.9%
Equal in Iron - 1.02
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 38% 10% 25% 10% 36% 7% 19% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 39% 12% 58% 31% 69% 8% 27% 1%
Contains less Sodium -50%
Contains more Calcium +18.2%
Contains more Potassium +138.5%
Contains more Magnesium +230.8%
Contains more Copper +92.5%
Contains more Zinc +26.1%
Contains more Phosphorus +40.9%
Equal in Iron - 1.02

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 +10150%
Contains more Vitamin A +320%
Contains more Vitamin E +100%
Contains more Vitamin K +307.4%
Contains more Vitamin B1 +30%
Contains more Vitamin B2 +32%
Contains more Vitamin B3 +1174%
Contains more Vitamin B5 +820.3%
Contains more Vitamin B6 +135.7%
Contains more Folate +137.5%
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 2% 1% 1% 0% 14% 16% 24% 36% 39% 0% 7% 15%
Contains more Vitamin C +10150%
Contains more Vitamin A +320%
Contains more Vitamin E +100%
Contains more Vitamin K +307.4%
Contains more Vitamin B1 +30%
Contains more Vitamin B2 +32%
Contains more Vitamin B3 +1174%
Contains more Vitamin B5 +820.3%
Contains more Vitamin B6 +135.7%
Contains more Folate +137.5%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
18
Currant
12
Dates
Mineral Summary Score
18
Currant
30
Dates

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 the food
Protein
8%
Currant
15%
Dates
Carbohydrates
14%
Currant
75%
Dates
Fats
1%
Currant
2%
Dates

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Currant Dates
Rich in minerals ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Currant Dates
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 is richer in minerals?
Dates
Dates is relatively richer in minerals
Which food contains less Sugars?
Currant
Currant contains less Sugars (difference - 55.98g)
Which food contains less Sodium?
Currant
Currant contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Currant
Currant is lower in Saturated Fat (difference - 0.015g)
Which food is lower in glycemic index?
Currant
Currant is lower in glycemic index (difference - 17)
Which food is cheaper?
Currant
Currant is cheaper (difference - $1.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Currant Dates Opinion
Calories 56 282 Dates
Protein 1.4 2.45 Dates
Fats 0.2 0.39 Dates
Vitamin C 41 0.4 Currant
Carbs 13.8 75.03 Dates
Cholesterol 0 0
Vitamin D 0 0
Iron 1 1.02 Dates
Calcium 33 39 Dates
Potassium 275 656 Dates
Magnesium 13 43 Dates
Sugars 7.37 63.35 Currant
Fiber 4.3 8 Dates
Copper 0.107 0.206 Dates
Zinc 0.23 0.29 Dates
Starch
Phosphorus 44 62 Dates
Sodium 1 2 Currant
Vitamin A 42 10 Currant
Vitamin E 0.1 0.05 Currant
Vitamin D 0 0
Vitamin B1 0.04 0.052 Dates
Vitamin B2 0.05 0.066 Dates
Vitamin B3 0.1 1.274 Dates
Vitamin B5 0.064 0.589 Dates
Vitamin B6 0.07 0.165 Dates
Vitamin B12 0 0
Vitamin K 11 2.7 Currant
Folate 8 19 Dates
Trans Fat 0 0
Saturated Fat 0.017 0.032 Currant
Monounsaturated Fat 0.028 0.036 Dates
Polyunsaturated fat 0.088 0.019 Currant
Tryptophan 0.012 Dates
Threonine 0.043 Dates
Isoleucine 0.049 Dates
Leucine 0.084 Dates
Lysine 0.066 Dates
Methionine 0.022 Dates
Phenylalanine 0.05 Dates
Valine 0.071 Dates
Histidine 0.032 Dates
Fructose 3.53 19.56 Dates

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 of 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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.