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Currant vs. Feijoa — In-Depth Nutrition Comparison

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How are Currant and Feijoa different?

  • Currant is richer in Iron, Vitamin C, Copper, and Vitamin K, while Feijoa is higher in Fiber.
  • Currant covers your daily need of Iron 11% more than Feijoa.
  • Currant contains 3 times more Vitamin K than Feijoa. Currant contains 11µg of Vitamin K, while Feijoa contains 3.5µg.

Currants, red and white, raw and Feijoa, raw types were used in this article.

Infographic

Currant vs Feijoa 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
10
:
0
Feijoa
Contains more Calcium +94.1%
Contains more Iron +614.3%
Contains more Magnesium +44.4%
Contains more Phosphorus +131.6%
Contains more Potassium +59.9%
Contains less Sodium -66.7%
Contains more Zinc +283.3%
Contains more Copper +197.2%
Contains more Manganese +121.4%
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 6% 6% 7% 9% 16% 1% 2% 12% 11% 0%
Contains more Calcium +94.1%
Contains more Iron +614.3%
Contains more Magnesium +44.4%
Contains more Phosphorus +131.6%
Contains more Potassium +59.9%
Contains less Sodium -66.7%
Contains more Zinc +283.3%
Contains more Copper +197.2%
Contains more Manganese +121.4%

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.
:
4
Feijoa
Contains more Vitamin A +600%
Contains more Vitamin C +24.6%
Contains more Vitamin B1 +566.7%
Contains more Vitamin B2 +177.8%
Contains more Vitamin K +214.3%
Contains more Vitamin E +60%
Contains more Vitamin B3 +195%
Contains more Vitamin B5 +264.1%
Contains more Folate +187.5%
Equal in Vitamin B6 - 0.067
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% 4% 0% 110% 2% 5% 6% 14% 16% 18% 0% 0% 9%
Contains more Vitamin A +600%
Contains more Vitamin C +24.6%
Contains more Vitamin B1 +566.7%
Contains more Vitamin B2 +177.8%
Contains more Vitamin K +214.3%
Contains more Vitamin E +60%
Contains more Vitamin B3 +195%
Contains more Vitamin B5 +264.1%
Contains more Folate +187.5%
Equal in Vitamin B6 - 0.067

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
2
Feijoa
Contains more Protein +97.2%
Contains more Other +71.1%
Contains more Fats +110%
Contains more Carbs +10.2%
Equal in Water - 83.28
14% 84%
Protein: 1.4 g
Fats: 0.2 g
Carbs: 13.8 g
Water: 83.95 g
Other: 0.65 g
15% 83%
Protein: 0.71 g
Fats: 0.42 g
Carbs: 15.21 g
Water: 83.28 g
Other: 0.38 g
Contains more Protein +97.2%
Contains more Other +71.1%
Contains more Fats +110%
Contains more Carbs +10.2%
Equal in Water - 83.28

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
2
Feijoa
Contains less Saturated Fat -83.7%
Contains more Monounsaturated Fat +100%
Contains more Polyunsaturated fat +54.5%
13% 21% 66%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.088 g
35% 19% 46%
Saturated Fat: 0.104 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.136 g
Contains less Saturated Fat -83.7%
Contains more Monounsaturated Fat +100%
Contains more Polyunsaturated fat +54.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
:
1
Feijoa
Contains more Glucose +38.8%
Contains more Fructose +19.7%
Contains more Sucrose +380.3%
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
36% 28% 36%
Starch: 0 g
Sucrose: 2.93 g
Glucose: 2.32 g
Fructose: 2.95 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Glucose +38.8%
Contains more Fructose +19.7%
Contains more Sucrose +380.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Currant Feijoa
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Currant Feijoa Opinion
Net carbs 9.5g 8.81g Currant
Protein 1.4g 0.71g Currant
Fats 0.2g 0.42g Feijoa
Carbs 13.8g 15.21g Feijoa
Calories 56kcal 61kcal Feijoa
Fructose 3.53g 2.95g Currant
Sugar 7.37g 8.2g Currant
Fiber 4.3g 6.4g Feijoa
Calcium 33mg 17mg Currant
Iron 1mg 0.14mg Currant
Magnesium 13mg 9mg Currant
Phosphorus 44mg 19mg Currant
Potassium 275mg 172mg Currant
Sodium 1mg 3mg Currant
Zinc 0.23mg 0.06mg Currant
Copper 0.107mg 0.036mg Currant
Manganese 0.186mg 0.084mg Currant
Selenium 0.6µg Currant
Vitamin A 42IU 6IU Currant
Vitamin A RAE 2µg 0µg Currant
Vitamin E 0.1mg 0.16mg Feijoa
Vitamin C 41mg 32.9mg Currant
Vitamin B1 0.04mg 0.006mg Currant
Vitamin B2 0.05mg 0.018mg Currant
Vitamin B3 0.1mg 0.295mg Feijoa
Vitamin B5 0.064mg 0.233mg Feijoa
Vitamin B6 0.07mg 0.067mg Currant
Folate 8µg 23µg Feijoa
Choline 7.6mg Currant
Vitamin K 11µg 3.5µg Currant
Tryptophan 0.007mg Feijoa
Threonine 0.019mg Feijoa
Isoleucine 0.019mg Feijoa
Leucine 0.028mg Feijoa
Lysine 0.038mg Feijoa
Methionine 0.007mg Feijoa
Phenylalanine 0.019mg Feijoa
Valine 0.019mg Feijoa
Histidine 0.009mg Feijoa
Saturated Fat 0.017g 0.104g Currant
Monounsaturated Fat 0.028g 0.056g Feijoa
Polyunsaturated fat 0.088g 0.136g Feijoa
Omega-6 - Linoleic acid 0.107g Feijoa
Omega-3 - ALA 0.029g Feijoa

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Currant Feijoa
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
14%
Feijoa
Minerals Daily Need Coverage Score
17%
Currant
7%
Feijoa

Comparison summary

Which food is lower in Sugar?
Currant
Currant is lower in Sugar (difference - 0.83g)
Which food contains less Sodium?
Currant
Currant contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Currant
Currant is lower in Saturated Fat (difference - 0.087g)
Which food is lower in glycemic index?
Currant
Currant is lower in glycemic index (difference - 6)
Which food is cheaper?
Currant
Currant is cheaper (difference - $0.8)
Which food is richer in minerals?
Currant
Currant is relatively richer in minerals
Which food is richer in vitamins?
Currant
Currant is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Feijoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168176/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.