Currant vs. Gooseberry — Health Impact and Nutrition Comparison
Summary
Currants contain more minerals, Vitamin B2, Vitamin C, and folate. On the other hand, gooseberry has more Vitamin B family, Vitamin A, and E, fewer sugars, and lower GI than currants.
Table of contents
Introduction
We will discuss gooseberry and currant similarities and differences, focusing on nutrition and health impact.
What’s The Actual Difference?
Both currant and gooseberry belong to the Ribes genus in the Gooseberry family. Both are indigenous to Western Europe and are widely cultivated in many parts of the world.
The most noticeable difference between currants and gooseberries is their thorns and colors. Gooseberry bushes have thorns, whereas currents do not. Currants are bright red, black, white, and beige, whereas gooseberries are typically light green or light pink with white stripes.
Nutrition
Calories
Currant has more calories than gooseberry. It contains 56 calories per 100g, while gooseberry contains only 44 calories per 100g.
Vitamins
Gooseberry contains more vitamins than currant. It has five times more Vitamin A and B5 and three times more Vitamin B5, B3, and E.
On the other hand, currant has higher Vitamin C, Vitamin B2, and folate.
Moreover, it falls in the range of the top 13% foods as a source of Vitamin C.
The amounts of Vitamin B1 are equal in these plants.
Both have no Vitamin D and Vitamin B12.
Vitamin Comparison
Minerals
Currant has a relatively higher amount of minerals than gooseberry. It has more copper, magnesium, calcium, zinc, phosphorus, potassium, and iron.
Both are low in sodium.
Mineral Comparison
Glycemic Index
The GI of currant is 25, and the glycemic index of gooseberry is 15; both are considered low GI.
Fats
Both gooseberry and currant have fats of less than 1g.
Carbs
Currant contains 14g per 100g, whereas gooseberry has 10g per 100g. They both have high net carbs: 9.5 g of net carbs in currant and 6g in gooseberry.
Fiber
Both are also high in fiver: 4.3g fiber per 100g.
Cholesterol
Both have no cholesterol.
Health Impact
Cancer
Gooseberries contain cancer-fighting compounds, such as quercetin, kaempferol, caffeic and ellagic acids. Studies show that quercetin may inhibit the growth of various cancers, including prostate, cervical, lung, breast, and colon [1].
Currants are high in plant compounds such as flavonoids, phytosterols, and essential oils. According to research, these compounds may help to fight against free radicals, which play a role in developing cancer and other health conditions [2].
Cardiovascular Health
Gooseberries are good for your heart because they are high in potassium and phytonutrients. Potassium regulates blood pressure and heart rate, lowering the risk of stroke and heart disease. Blood vessel function is improved by anthocyanins and flavonols [3].
Red currants contain lycopene, an antioxidant carotenoid that may reduce the risk of heart disease. Furthermore, the magnesium content in currants is responsible for low blood pressure, making them heart-healthy [4].
Side Effects
Allergy
People allergic to latex may also be allergic to gooseberry and red/black currant. Intense tingling and itching of the lips, tongue, and throat are common symptoms [5].
References
Infographic
Macronutrient Comparison
Fat Type Comparison
Comparison summary table
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Lower in Sodium | Equal | ||
| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 9.5g | 5.88g |
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| Protein | 1.4g | 0.88g |
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| Fats | 0.2g | 0.58g |
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| Carbs | 13.8g | 10.18g |
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| Calories | 56kcal | 44kcal |
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| Fructose | 3.53g |
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| Sugar | 7.37g |
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| Fiber | 4.3g | 4.3g | |
| Calcium | 33mg | 25mg |
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| Iron | 1mg | 0.31mg |
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| Magnesium | 13mg | 10mg |
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| Phosphorus | 44mg | 27mg |
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| Potassium | 275mg | 198mg |
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| Sodium | 1mg | 1mg | |
| Zinc | 0.23mg | 0.12mg |
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| Copper | 0.107mg | 0.07mg |
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| Manganese | 0.186mg | 0.144mg |
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| Selenium | 0.6µg | 0.6µg | |
| Vitamin A | 42IU | 290IU |
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| Vitamin A RAE | 2µg | 15µg |
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| Vitamin E | 0.1mg | 0.37mg |
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| Vitamin C | 41mg | 27.7mg |
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| Vitamin B1 | 0.04mg | 0.04mg | |
| Vitamin B2 | 0.05mg | 0.03mg |
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| Vitamin B3 | 0.1mg | 0.3mg |
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| Vitamin B5 | 0.064mg | 0.286mg |
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| Vitamin B6 | 0.07mg | 0.08mg |
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| Folate | 8µg | 6µg |
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| Vitamin K | 11µg |
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| Saturated Fat | 0.017g | 0.038g |
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| Monounsaturated Fat | 0.028g | 0.051g |
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| Polyunsaturated fat | 0.088g | 0.317g |
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Which food is preferable for your diet?
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
Comparison summary