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Currant vs. Gooseberry — Health Impact and Nutrition Comparison

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.

Table of contents

  1. Introduction
    1. What’s The Actual Difference?
      1. Taste 
      2. Nutrition
        1. Vitamins
          1. Minerals
            1. Calories
              1. Glycemic Index
                1. Macronutrients
                  1. Carbs
                    1. Fiber
                  2. Fats
                    1. Cholesterol
                2. Health Impact
                  1. Cancer
                    1. Cardiovascular Health
                    2. Side Effects
                      1. Allergy
                      2. References

                        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.
                        Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 137% 2.5% 2% 0% 10% 12% 1.9% 3.8% 16% 0% 28% 6% 4.1%
                        Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 92% 17% 7.4% 0% 10% 6.9% 5.6% 17% 18% 0% 0% 4.5% 0%
                        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 +590.5%
                        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.
                        Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 9.9% 24% 38% 36% 6.3% 19% 0.13% 24% 3.3%
                        Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 7.5% 17% 12% 23% 3.3% 12% 0.13% 19% 3.3%
                        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
                        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 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.

                        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).

                        References

                        1. https://www.sciencedirect.com/science/article/pii/B9780128031384000277
                        2. https://pubmed.ncbi.nlm.nih.gov/32660393/
                        3. https://pubmed.ncbi.nlm.nih.gov/23953805/
                        4. https://pubmed.ncbi.nlm.nih.gov/34840666/
                        5. https://pubmed.ncbi.nlm.nih.gov/25831042/
                        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
                        13% 21% 66%
                        Saturated Fat: Sat. Fat 0.017 g
                        Monounsaturated Fat: Mono. Fat 0.028 g
                        Polyunsaturated fat: Poly. Fat 0.088 g
                        9% 13% 78%
                        Saturated Fat: Sat. Fat 0.038 g
                        Monounsaturated Fat: Mono. Fat 0.051 g
                        Polyunsaturated fat: Poly. Fat 0.317 g
                        Contains less Sat. FatSaturated Fat -55.3%
                        Contains more Mono. FatMonounsaturated Fat +82.1%
                        Contains more Poly. FatPolyunsaturated 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 Cholesterol Equal
                        Lower in Sodium Equal
                        Lower in price Equal
                        Rich in vitamins Equal

                        All nutrients comparison - raw data values

                        Nutrient Currant Gooseberry Opinion
                        Calories 56kcal 44kcal Currant
                        Protein 1.4g 0.88g Currant
                        Fats 0.2g 0.58g Gooseberry
                        Vitamin C 41mg 27.7mg Currant
                        Net carbs 9.5g 5.88g Currant
                        Carbs 13.8g 10.18g Currant
                        Magnesium 13mg 10mg Currant
                        Calcium 33mg 25mg Currant
                        Potassium 275mg 198mg Currant
                        Iron 1mg 0.31mg Currant
                        Sugar 7.37g Gooseberry
                        Fiber 4.3g 4.3g
                        Copper 0.107mg 0.07mg Currant
                        Zinc 0.23mg 0.12mg Currant
                        Phosphorus 44mg 27mg Currant
                        Sodium 1mg 1mg
                        Vitamin A 42IU 290IU Gooseberry
                        Vitamin A 2µg 15µg Gooseberry
                        Vitamin E 0.1mg 0.37mg Gooseberry
                        Manganese 0.186mg 0.144mg Currant
                        Selenium 0.6µg 0.6µg
                        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
                        Vitamin K 11µg Currant
                        Folate 8µg 6µg Currant
                        Choline 7.6mg Currant
                        Saturated Fat 0.017g 0.038g Currant
                        Monounsaturated Fat 0.028g 0.051g Gooseberry
                        Polyunsaturated fat 0.088g 0.317g Gooseberry
                        Fructose 3.53g Currant

                        Which food is preferable for your diet?

                        ok
                        ok
                        is better in case of low diet
                        Currant Gooseberry
                        Low Calories diet ok
                        Low Fats diet ok
                        Low Carbs diet ok
                        Low Glycemic Index diet ok

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                        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%
                        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 Cholesterol?
                        ?
                        The foods are relatively equal in Cholesterol (0 mg)
                        Which food contains less Sodium?
                        ?
                        The foods are relatively equal in Sodium (1 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.