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Currant vs. Java plum — In-Depth Nutrition Comparison

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How are Currant and Java plum different?

  • Currant has more Vitamin C, Iron, and Potassium than Java plum.
  • Daily need coverage for Vitamin C from Currant is 30% higher.
  • Currant contains 5 times more Iron than Java plum. While Currant contains 1mg of Iron, Java plum contains only 0.19mg.

Currants, red and white, raw and Java-plum, (jambolan), raw are the varieties used in this article.

Infographic

Currant vs Java plum 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.
Contains more Calcium +73.7%
Contains more Iron +426.3%
Contains more Phosphorus +158.8%
Contains more Potassium +248.1%
Contains less Sodium -92.9%
Contains more Magnesium +15.4%
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 6% 8% 11% 8% 7% 2% 0% 0% 0% 0%
Contains more Calcium +73.7%
Contains more Iron +426.3%
Contains more Phosphorus +158.8%
Contains more Potassium +248.1%
Contains less Sodium -92.9%
Contains more Magnesium +15.4%

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
11
:
Contains more Vitamin A +1300%
Contains more Vitamin C +186.7%
Contains more Vitamin B1 +566.7%
Contains more Vitamin B2 +316.7%
Contains more Vitamin B6 +84.2%
Contains more Vitamin B3 +160%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3% 2% 0% 137% 10% 12% 2% 4% 17% 6% 0% 5% 28%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 0% 0% 48% 2% 3% 5% 0% 9% 0% 0% 0% 0%
Contains more Vitamin A +1300%
Contains more Vitamin C +186.7%
Contains more Vitamin B1 +566.7%
Contains more Vitamin B2 +316.7%
Contains more Vitamin B6 +84.2%
Contains more Vitamin B3 +160%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +94.4%
Contains more Other +80.6%
Contains more Fats +15%
Contains more Carbs +12.8%
Equal in Water - 83.13
14% 84%
Protein: 1.4 g
Fats: 0.2 g
Carbs: 13.8 g
Water: 83.95 g
Other: 0.65 g
16% 83%
Protein: 0.72 g
Fats: 0.23 g
Carbs: 15.56 g
Water: 83.13 g
Other: 0.36 g
Contains more Protein +94.4%
Contains more Other +80.6%
Contains more Fats +15%
Contains more Carbs +12.8%
Equal in Water - 83.13

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Currant Java plum Opinion
Net carbs 9.5g 15.56g Java plum
Protein 1.4g 0.72g Currant
Fats 0.2g 0.23g Java plum
Carbs 13.8g 15.56g Java plum
Calories 56kcal 60kcal Java plum
Fructose 3.53g Currant
Sugar 7.37g Java plum
Fiber 4.3g Currant
Calcium 33mg 19mg Currant
Iron 1mg 0.19mg Currant
Magnesium 13mg 15mg Java plum
Phosphorus 44mg 17mg Currant
Potassium 275mg 79mg Currant
Sodium 1mg 14mg Currant
Zinc 0.23mg Currant
Copper 0.107mg Currant
Manganese 0.186mg Currant
Selenium 0.6µg Currant
Vitamin A 42IU 3IU Currant
Vitamin A RAE 2µg 0µg Currant
Vitamin E 0.1mg Currant
Vitamin C 41mg 14.3mg Currant
Vitamin B1 0.04mg 0.006mg Currant
Vitamin B2 0.05mg 0.012mg Currant
Vitamin B3 0.1mg 0.26mg Java plum
Vitamin B5 0.064mg Currant
Vitamin B6 0.07mg 0.038mg Currant
Folate 8µg Currant
Choline 7.6mg Currant
Vitamin K 11µg Currant
Saturated Fat 0.017g Java plum
Monounsaturated Fat 0.028g Currant
Polyunsaturated fat 0.088g Currant

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Currant Java plum
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 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
5%
Java plum
Minerals Daily Need Coverage Score
17%
Currant
4%
Java plum

Comparison summary

Which food is lower in Sugar?
Java plum
Java plum is lower in Sugar (difference - 7.37g)
Which food is lower in Saturated Fat?
Java plum
Java plum is lower in Saturated Fat (difference - 0.017g)
Which food is lower in glycemic index?
Java plum
Java plum is lower in glycemic index (difference - 25)
Which food is cheaper?
Java plum
Java plum is cheaper (difference - $0.5)
Which food contains less Sodium?
Currant
Currant contains less Sodium (difference - 13mg)
Which food is richer in minerals?
Currant
Currant is relatively richer in minerals
Which food is richer in vitamins?
Currant
Currant is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Java plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168150/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.