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Currant vs Grape - In-Depth Nutrition Comparison

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A recap on differences between Currant and Grape

  • Currant has more Vitamin C, Fiber, Iron, and Copper, however Grape is higher in Manganese.
  • Currant covers your daily Vitamin C needs 41% more than Grape.
  • Grape contains 5 times less Fiber than Currant. Currant contains 4.3g of Fiber, while Grape contains 0.9g.
  • Currant has less Sugar.

Food varieties used in this article are Currants, red and white, raw and Grapes, american type (slip skin), raw.

Infographic

Currant vs Grape infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Currant
Currant
8
:
0
Grape
Grape
Contains more Calcium +135.7%
Contains more Iron +244.8%
Contains more Magnesium +160%
Contains more Phosphorus +340%
Contains more Potassium +44%
Contains less Sodium -50%
Contains more Zinc +475%
Contains more Copper +167.5%
Currant
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 10% 38% 10% 19% 25% 1% 7% 36%
Grape
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 11% 4% 5% 17% 1% 2% 14%
Contains more Calcium +135.7%
Contains more Iron +244.8%
Contains more Magnesium +160%
Contains more Phosphorus +340%
Contains more Potassium +44%
Contains less Sodium -50%
Contains more Zinc +475%
Contains more Copper +167.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Currant
Currant
3
:
7
Grape
Grape
Contains more Vitamin C +925%
Contains more Vitamin B5 +166.7%
Contains more Folate +100%
Contains more Vitamin A +138.1%
Contains more Vitamin E +90%
Contains more Vitamin B1 +130%
Contains more Vitamin B2 +14%
Contains more Vitamin B3 +200%
Contains more Vitamin B6 +57.1%
Contains more Vitamin K +32.7%
Currant
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%
Grape
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 4% 0% 14% 24% 14% 6% 2% 26% 3% 0% 37%
Contains more Vitamin C +925%
Contains more Vitamin B5 +166.7%
Contains more Folate +100%
Contains more Vitamin A +138.1%
Contains more Vitamin E +90%
Contains more Vitamin B1 +130%
Contains more Vitamin B2 +14%
Contains more Vitamin B3 +200%
Contains more Vitamin B6 +57.1%
Contains more Vitamin K +32.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Currant
Currant
3
:
2
Grape
Grape
Contains more Protein +122.2%
Contains more Other +14%
Contains more Fats +75%
Contains more Carbs +24.3%
Equal in Water - 81.3
Currant
14% 84%
Protein: 1.4 g
Fats: 0.2 g
Carbs: 13.8 g
Water: 83.95 g
Other: 0.65 g
Grape
17% 81%
Protein: 0.63 g
Fats: 0.35 g
Carbs: 17.15 g
Water: 81.3 g
Other: 0.57 g
Contains more Protein +122.2%
Contains more Other +14%
Contains more Fats +75%
Contains more Carbs +24.3%
Equal in Water - 81.3

Fat Type Comparison

Fat type breakdown side-by-side comparison
Currant
Currant
2
:
1
Grape
Grape
Contains less Saturated Fat -85.1%
Contains more Monounsaturated Fat +100%
Contains more Polyunsaturated fat +15.9%
Currant
13% 21% 66%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.088 g
Grape
50% 6% 44%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.102 g
Contains less Saturated Fat -85.1%
Contains more Monounsaturated Fat +100%
Contains more Polyunsaturated fat +15.9%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Currant Grape
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Currant Grape Opinion
Net carbs 9.5g 16.25g Grape
Protein 1.4g 0.63g Currant
Fats 0.2g 0.35g Grape
Carbs 13.8g 17.15g Grape
Calories 56kcal 67kcal Grape
Fructose 3.53g Currant
Sugar 7.37g 16.25g Currant
Fiber 4.3g 0.9g Currant
Calcium 33mg 14mg Currant
Iron 1mg 0.29mg Currant
Magnesium 13mg 5mg Currant
Phosphorus 44mg 10mg Currant
Potassium 275mg 191mg Currant
Sodium 1mg 2mg Currant
Zinc 0.23mg 0.04mg Currant
Copper 0.107mg 0.04mg Currant
Vitamin A 42IU 100IU Grape
Vitamin A RAE 2µg 5µg Grape
Vitamin E 0.1mg 0.19mg Grape
Vitamin C 41mg 4mg Currant
Vitamin B1 0.04mg 0.092mg Grape
Vitamin B2 0.05mg 0.057mg Grape
Vitamin B3 0.1mg 0.3mg Grape
Vitamin B5 0.064mg 0.024mg Currant
Vitamin B6 0.07mg 0.11mg Grape
Folate 8µg 4µg Currant
Vitamin K 11µg 14.6µg Grape
Tryptophan 0.003mg Grape
Threonine 0.017mg Grape
Isoleucine 0.005mg Grape
Leucine 0.013mg Grape
Lysine 0.014mg Grape
Methionine 0.021mg Grape
Phenylalanine 0.013mg Grape
Valine 0.017mg Grape
Histidine 0.023mg Grape
Saturated Fat 0.017g 0.114g Currant
Monounsaturated Fat 0.028g 0.014g Currant
Polyunsaturated fat 0.088g 0.102g Grape

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Currant Grape
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
18%
Currant
11%
Grape
Minerals Daily Need Coverage Score
18%
Currant
7%
Grape

Comparison summary

Which food is richer in vitamins?
Grape
Grape is relatively richer in vitamins
Which food is lower in Sugar?
Currant
Currant is lower in Sugar (difference - 8.88g)
Which food contains less Sodium?
Currant
Currant contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Currant
Currant is lower in Saturated Fat (difference - 0.097g)
Which food is lower in glycemic index?
Currant
Currant is lower in glycemic index (difference - 24)
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 is cheaper?
?
The foods are relatively equal in price ($0.5)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Currant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173964/nutrients
  2. Grape - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174682/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.