Currant vs. Gooseberry — Health Impact and Nutrition Comparison

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. 

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.

Currant

5

100 g 300 g 1 cup - 112g

Gooseberry

5

100 g 300 g 1 cup - 150g

Contains more Vitamin CVitamin C	+48%
Contains more Vitamin B2Vitamin B2	+66.7%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+33.3%
Contains more CholineCholine	+∞%

Contains more Vitamin AVitamin A	+650%
Contains more Vitamin EVitamin E	+270%
Contains more Vitamin B3Vitamin B3	+200%
Contains more Vitamin B5Vitamin B5	+346.9%
Contains more Vitamin B6Vitamin B6	+14.3%

~equal in Vitamin D ~µg

~equal in Vitamin B1 ~0.04mg

~equal in Vitamin B12 ~0µg

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.

Currant

8

100 g 300 g 1 cup - 112g

Gooseberry

0

100 g 300 g 1 cup - 150g

Contains more MagnesiumMagnesium	+30%
Contains more CalciumCalcium	+32%
Contains more PotassiumPotassium	+38.9%
Contains more IronIron	+222.6%
Contains more CopperCopper	+52.9%
Contains more ZincZinc	+91.7%
Contains more PhosphorusPhosphorus	+63%
Contains more ManganeseManganese	+29.2%

~equal in Sodium ~1mg

~equal in Selenium ~0.6µg

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

Currant

3

Protein: 1.4 g

Fats: 0.2 g

Carbs: 13.8 g

Water: 83.95 g

Other: 0.65 g

Gooseberry

2

Protein: 0.88 g

Fats: 0.58 g

Carbs: 10.18 g

Water: 87.87 g

Other: 0.49 g

Contains more ProteinProtein	+59.1%
Contains more CarbsCarbs	+35.6%
Contains more OtherOther	+32.7%

Contains more FatsFats

+190%

~equal in Water ~87.87g

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.

Fats

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

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).

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).