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Currant vs. Gooseberry — Health Impact and Nutrition Comparison

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Article author photo Elen Khachatrian by Elen Khachatrian | Last updated on July 31, 2023
Medically reviewed by Ani Harutyunyan Article author photo Ani Harutyunyan
Currant
vs
Gooseberry

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.

Introduction

We will compare gooseberry and currant, focusing on the differences in nutrition profile 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.

Taste 

Gooseberry and currant significantly differ in taste. Red gooseberries have a sweeter taste; green ones taste more sour. Usually, gooseberry tastes like a middle-ripe grape. In contrast, currants have a great balance of sweet and sour flavors. 

Nutrition

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

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 C +48%
Contains more Vitamin B2 +66.7%
Contains more Folate +33.3%
Contains more Vitamin A +590.5%
Contains more Vitamin E +270%
Contains more Vitamin B3 +200%
Contains more Vitamin B5 +346.9%
Contains more Vitamin B6 +14.3%
Equal in Vitamin B1 - 0.04
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 18% 8% 0% 93% 10% 7% 6% 18% 19% 5% 0% 0%
Contains more Vitamin C +48%
Contains more Vitamin B2 +66.7%
Contains more Folate +33.3%
Contains more Vitamin A +590.5%
Contains more Vitamin E +270%
Contains more Vitamin B3 +200%
Contains more Vitamin B5 +346.9%
Contains more Vitamin B6 +14.3%
Equal in Vitamin B1 - 0.04

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

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 more Calcium +32%
Contains more Iron +222.6%
Contains more Magnesium +30%
Contains more Phosphorus +63%
Contains more Potassium +38.9%
Contains more Zinc +91.7%
Contains more Copper +52.9%
Contains more Manganese +29.2%
Equal in Sodium - 1
Equal in Selenium - 0.6
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 8% 12% 8% 12% 18% 1% 4% 24% 19% 4%
Contains more Calcium +32%
Contains more Iron +222.6%
Contains more Magnesium +30%
Contains more Phosphorus +63%
Contains more Potassium +38.9%
Contains more Zinc +91.7%
Contains more Copper +52.9%
Contains more Manganese +29.2%
Equal in Sodium - 1
Equal in Selenium - 0.6

Calories

Currant has more calories than gooseberry. It contains 56 calories per 100g, while gooseberry contains only 44 calories per 100g.

Glycemic Index

The GI of currant is 25, and the glycemic index of gooseberry is 15; both are considered low GI.

Macronutrients

As the chart below shows, gooseberry is slightly richer in water than currant. In contrast, currant is higher in carbs. Please, read more in the corresponding sections. 

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +59.1%
Contains more Carbs +35.6%
Contains more Other +32.7%
Contains more Fats +190%
Equal in Water - 87.87
14% 84%
Protein: 1.4 g
Fats: 0.2 g
Carbs: 13.8 g
Water: 83.95 g
Other: 0.65 g
10% 88%
Protein: 0.88 g
Fats: 0.58 g
Carbs: 10.18 g
Water: 87.87 g
Other: 0.49 g
Contains more Protein +59.1%
Contains more Carbs +35.6%
Contains more Other +32.7%
Contains more Fats +190%
Equal in Water - 87.87

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 excellent sources of fiber: 4.3g fiber per 100g. These berries are rich in both soluble and insoluble fiber. 

Fats

Both gooseberry and currant have fats of less than 1g.

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 flavanols (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).

Article author photo Elen Khachatrian
Education: Nutrition & Microbiology at YSU
Last updated: July 31, 2023
Medically reviewed by Ani Harutyunyan

Infographic

Currant vs Gooseberry infographic
Infographic link

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -55.3%
Contains more Monounsaturated Fat +82.1%
Contains more Polyunsaturated fat +260.2%
13% 21% 66%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.088 g
9% 13% 78%
Saturated Fat: 0.038 g
Monounsaturated Fat: 0.051 g
Polyunsaturated fat: 0.317 g
Contains less Saturated Fat -55.3%
Contains more Monounsaturated Fat +82.1%
Contains more Polyunsaturated fat +260.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Currant Gooseberry Opinion
Net carbs 9.5g 5.88g Currant
Protein 1.4g 0.88g Currant
Fats 0.2g 0.58g Gooseberry
Carbs 13.8g 10.18g Currant
Calories 56kcal 44kcal Currant
Fructose 3.53g Currant
Sugar 7.37g Gooseberry
Fiber 4.3g 4.3g
Calcium 33mg 25mg Currant
Iron 1mg 0.31mg Currant
Magnesium 13mg 10mg Currant
Phosphorus 44mg 27mg Currant
Potassium 275mg 198mg Currant
Sodium 1mg 1mg
Zinc 0.23mg 0.12mg Currant
Copper 0.107mg 0.07mg Currant
Manganese 0.186mg 0.144mg Currant
Selenium 0.6µg 0.6µg
Vitamin A 42IU 290IU Gooseberry
Vitamin A RAE 2µg 15µg Gooseberry
Vitamin E 0.1mg 0.37mg Gooseberry
Vitamin C 41mg 27.7mg Currant
Vitamin B1 0.04mg 0.04mg
Vitamin B2 0.05mg 0.03mg Currant
Vitamin B3 0.1mg 0.3mg Gooseberry
Vitamin B5 0.064mg 0.286mg Gooseberry
Vitamin B6 0.07mg 0.08mg Gooseberry
Folate 8µg 6µg Currant
Vitamin K 11µg Currant
Saturated Fat 0.017g 0.038g Currant
Monounsaturated Fat 0.028g 0.051g Gooseberry
Polyunsaturated fat 0.088g 0.317g Gooseberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Currant Gooseberry
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
18%
Currant
15%
Gooseberry
Minerals Daily Need Coverage Score
17%
Currant
10%
Gooseberry

Comparison summary

Which food is lower in Sugar?
Gooseberry
Gooseberry is lower in Sugar (difference - 7.37g)
Which food is lower in glycemic index?
Gooseberry
Gooseberry is lower in glycemic index (difference - 10)
Which food is lower in Saturated Fat?
Currant
Currant is lower in Saturated Fat (difference - 0.021g)
Which food is richer in minerals?
Currant
Currant is relatively richer in minerals
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.5)
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. Gooseberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173030/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.