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Currant vs. Grape — In-Depth Nutrition Comparison

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A recap on the differences between currants and grapes

  • Currants have more vitamin C, fiber, iron, and copper; however, grapes are higher in manganese.
  • Currants cover your daily vitamin C needs 41% more than grapes.
  • Grapes contain 5 times less fiber than currants. Currants contain 4.3g of fiber, while grapes contain 0.9g.
  • Currants have less sugar.
  • The glycemic index of grapes is higher.

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

Infographic

Currant vs Grape infographic
Infographic link

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%
Grape
Grape
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 4.2% 17% 11% 13% 1.1% 4.3% 0.26% 94% 0.55%
Contains more MagnesiumMagnesium +160%
Contains more CalciumCalcium +135.7%
Contains more PotassiumPotassium +44%
Contains more IronIron +244.8%
Contains more CopperCopper +167.5%
Contains more ZincZinc +475%
Contains more PhosphorusPhosphorus +340%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +500%
Contains more ManganeseManganese +286%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 137% 0% 0.67% 2% 10% 12% 1.9% 3.8% 16% 0% 28% 6%
Grape
Grape
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 13% 0% 1.7% 3.8% 23% 13% 5.6% 1.4% 25% 0% 37% 3%
Contains more Vitamin CVitamin C +925%
Contains more Vitamin B5Vitamin B5 +166.7%
Contains more FolateFolate +100%
Contains more Vitamin AVitamin A +150%
Contains more Vitamin EVitamin E +90%
Contains more Vitamin B1Vitamin B1 +130%
Contains more Vitamin B2Vitamin B2 +14%
Contains more Vitamin B3Vitamin B3 +200%
Contains more Vitamin B6Vitamin B6 +57.1%
Contains more Vitamin KVitamin K +32.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Currant Grape DV% diff.
Vitamin C 41mg 4mg 41%
Manganese 0.186mg 0.718mg 23%
Fiber 4.3g 0.9g 14%
Iron 1mg 0.29mg 9%
Copper 0.107mg 0.04mg 7%
Phosphorus 44mg 10mg 5%
Vitamin B1 0.04mg 0.092mg 4%
Fructose 3.53g 4%
Vitamin B6 0.07mg 0.11mg 3%
Vitamin K 11µg 14.6µg 3%
Protein 1.4g 0.63g 2%
Magnesium 13mg 5mg 2%
Calcium 33mg 14mg 2%
Potassium 275mg 191mg 2%
Zinc 0.23mg 0.04mg 2%
Calories 56kcal 67kcal 1%
Carbs 13.8g 17.15g 1%
Vitamin E 0.1mg 0.19mg 1%
Selenium 0.6µg 0.1µg 1%
Vitamin B2 0.05mg 0.057mg 1%
Vitamin B3 0.1mg 0.3mg 1%
Vitamin B5 0.064mg 0.024mg 1%
Folate 8µg 4µg 1%
Protein per 100 calories 2.5g 0.94g N/A
Calories per 10 g protein 400kcal 1063kcal N/A
Weight per 100 calories 179g 149g N/A
Fats 0.2g 0.35g 0%
Net carbs 9.5g 16.25g N/A
Sugar 7.37g 16.25g N/A
Sodium 1mg 2mg 0%
Vitamin A 2µg 5µg 0%
Choline 7.6mg 5.6mg 0%
Saturated fat 0.017g 0.114g 0%
Monounsaturated fat 0.028g 0.014g 0%
Polyunsaturated fat 0.088g 0.102g 0%
Tryptophan 0.003mg 0%
Threonine 0.017mg 0%
Isoleucine 0.005mg 0%
Leucine 0.013mg 0%
Lysine 0.014mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.013mg 0%
Valine 0.017mg 0%
Histidine 0.023mg 0%

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
Grape
Grape
2
17% 81%
Protein: 0.63 g
Fats: 0.35 g
Carbs: 17.15 g
Water: 81.3 g
Other: 0.57 g
Contains more ProteinProtein +122.2%
Contains more OtherOther +14%
Contains more FatsFats +75%
Contains more CarbsCarbs +24.3%
~equal in Water ~81.3g

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
Grape
Grape
1
50% 6% 44%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.102 g
Contains less Sat. FatSaturated fat -85.1%
Contains more Mono. FatMonounsaturated fat +100%
Contains more Poly. FatPolyunsaturated fat +15.9%

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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. 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.