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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" charts 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%
Contains more Manganese +40.9%
Contains more Selenium +400%
Equal in Iron - 1.02
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 38% 10% 19% 25% 1% 7% 36% 25% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
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%
Contains more Manganese +40.9%
Contains more Selenium +400%
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" charts 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 Choline +20.6%
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 Choline Vitamin K 3% 2% 0% 137% 10% 12% 2% 4% 17% 6% 0% 5% 28%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 1% 0% 2% 14% 16% 24% 36% 39% 15% 0% 4% 7%
Contains more Vitamin A +320%
Contains more Vitamin E +100%
Contains more Vitamin C +10150%
Contains more Choline +20.6%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +308.9%
Contains more Protein +75%
Contains more Fats +95%
Contains more Carbs +443.7%
Contains more Other +146.2%
14% 84%
Protein: 1.4 g
Fats: 0.2 g
Carbs: 13.8 g
Water: 83.95 g
Other: 0.65 g
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Contains more Water +308.9%
Contains more Protein +75%
Contains more Fats +95%
Contains more Carbs +443.7%
Contains more Other +146.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -46.9%
Contains more Polyunsaturated fat +363.2%
Contains more Monounsaturated Fat +28.6%
13% 21% 66%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.088 g
37% 41% 22%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.019 g
Contains less Saturated Fat -46.9%
Contains more Polyunsaturated fat +363.2%
Contains more Monounsaturated Fat +28.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +3808.2%
Contains more Glucose +517.1%
Contains more Fructose +454.1%
Contains more Maltose +∞%
8% 44% 48%
Starch: 0 g
Sucrose: 0.61 g
Glucose: 3.22 g
Fructose: 3.53 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
38% 31% 31%
Starch: 0 g
Sucrose: 23.84 g
Glucose: 19.87 g
Fructose: 19.56 g
Lactose: 0 g
Maltose: 0.12 g
Galactose: 0 g
Contains more Sucrose +3808.2%
Contains more Glucose +517.1%
Contains more Fructose +454.1%
Contains more Maltose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
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
Manganese 0.186mg 0.262mg Dates
Selenium 0.6µg 3µg Dates
Vitamin A 42IU 10IU Currant
Vitamin A RAE 2µg 0µg Currant
Vitamin E 0.1mg 0.05mg Currant
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
Choline 7.6mg 6.3mg Currant
Vitamin K 11µg 2.7µg Currant
Tryptophan 0.012mg Dates
Threonine 0.043mg Dates
Isoleucine 0.049mg Dates
Leucine 0.084mg Dates
Lysine 0.066mg Dates
Methionine 0.022mg Dates
Phenylalanine 0.05mg Dates
Valine 0.071mg Dates
Histidine 0.032mg Dates
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

People also compare

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
17%
Currant
12%
Dates
Minerals Daily Need Coverage Score
17%
Currant
29%
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

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. 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.