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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 Sugar in Currant is lower.

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

Infographic

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 Magnesium +230.8%
Contains more Phosphorus +40.9%
Contains more Potassium +138.5%
Contains more Zinc +26.1%
Contains more Copper +92.5%
Equal in Iron - 1.02
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 10% 38% 10% 19% 25% 1% 7% 36%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 39% 31% 27% 58% 1% 8% 69%
Contains less Sodium -50%
Contains more Calcium +18.2%
Contains more Magnesium +230.8%
Contains more Phosphorus +40.9%
Contains more Potassium +138.5%
Contains more Zinc +26.1%
Contains more Copper +92.5%
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 A +320%
Contains more Vitamin E +100%
Contains more Vitamin C +10150%
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 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 1% 1% 0% 2% 14% 16% 24% 36% 39% 15% 0% 7%
Contains more Vitamin A +320%
Contains more Vitamin E +100%
Contains more Vitamin C +10150%
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%

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 Dates
Rich in minerals ok
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Currant Dates Opinion
Net carbs 9.5g 67.03g Dates
Protein 1.4g 2.45g Dates
Fats 0.2g 0.39g Dates
Carbs 13.8g 75.03g Dates
Calories 56kcal 282kcal Dates
Starch g g
Fructose 3.53g 19.56g Dates
Sugar 7.37g 63.35g Currant
Fiber 4.3g 8g Dates
Calcium 33mg 39mg Dates
Iron 1mg 1.02mg Dates
Magnesium 13mg 43mg Dates
Phosphorus 44mg 62mg Dates
Potassium 275mg 656mg Dates
Sodium 1mg 2mg Currant
Zinc 0.23mg 0.29mg Dates
Copper 0.107mg 0.206mg Dates
Vitamin A 42IU 10IU Currant
Vitamin E 0.1mg 0.05mg Currant
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 41mg 0.4mg Currant
Vitamin B1 0.04mg 0.052mg Dates
Vitamin B2 0.05mg 0.066mg Dates
Vitamin B3 0.1mg 1.274mg Dates
Vitamin B5 0.064mg 0.589mg Dates
Vitamin B6 0.07mg 0.165mg Dates
Folate 8µg 19µg Dates
Vitamin B12 0µg 0µg
Vitamin K 11µg 2.7µg Currant
Tryptophan mg 0.012mg Dates
Threonine mg 0.043mg Dates
Isoleucine mg 0.049mg Dates
Leucine mg 0.084mg Dates
Lysine mg 0.066mg Dates
Methionine mg 0.022mg Dates
Phenylalanine mg 0.05mg Dates
Valine mg 0.071mg Dates
Histidine mg 0.032mg Dates
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.017g 0.032g Currant
Monounsaturated Fat 0.028g 0.036g Dates
Polyunsaturated fat 0.088g 0.019g Currant

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Currant Dates
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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

Comparison summary

Which food is richer in minerals?
Dates
Dates is relatively richer in minerals
Which food is lower in Sugar?
Currant
Currant is lower in Sugar (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 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. 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.