Currant vs. Kiwi — In-Depth Nutrition Comparison
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Important differences between currants and kiwi
- Currants have more iron and fiber; however, kiwi has more vitamin C, vitamin K, and vitamin E.
- Kiwi's daily need coverage for vitamin C is 57% more.
- Currants have 3 times more iron than kiwi. Currants have 1mg of iron, while kiwi has 0.31mg.
- Kiwi has a higher glycemic index than currants.
The food varieties used in the comparison are Currants, red and white, raw and Kiwifruit, green, raw.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more IronIron | +222.6% |
| Contains more ZincZinc | +64.3% |
| Contains more PhosphorusPhosphorus | +29.4% |
| Contains less SodiumSodium | -66.7% |
| Contains more ManganeseManganese | +89.8% |
| Contains more SeleniumSelenium | +200% |
| Contains more MagnesiumMagnesium | +30.8% |
| Contains more PotassiumPotassium | +13.5% |
| Contains more CopperCopper | +21.5% |
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.
| Contains more Vitamin B1Vitamin B1 | +48.1% |
| Contains more Vitamin B2Vitamin B2 | +100% |
| Contains more Vitamin CVitamin C | +126.1% |
| Contains more Vitamin AVitamin A | +100% |
| Contains more Vitamin EVitamin E | +1360% |
| Contains more Vitamin B3Vitamin B3 | +241% |
| Contains more Vitamin B5Vitamin B5 | +185.9% |
| Contains more Vitamin KVitamin K | +266.4% |
| Contains more FolateFolate | +212.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +22.8% |
| Contains more FatsFats | +160% |
~equal in
Carbs
~14.66g
~equal in
Water
~83.07g
~equal in
Other
~0.61g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -41.4% |
| Contains more Mono. FatMonounsaturated fat | +67.9% |
| Contains more Poly. FatPolyunsaturated fat | +226.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +306.7% |
| Contains more GlucoseGlucose | +27.6% |
| Contains more FructoseFructose | +23.2% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin C | 41mg | 92.7mg | 57% |
| Vitamin K | 11µg | 40.3µg | 24% |
| Vitamin E | 0.1mg | 1.46mg | 9% |
| Iron | 1mg | 0.31mg | 9% |
| Fiber | 4.3g | 3g | 5% |
| Folate | 8µg | 25µg | 4% |
| Manganese | 0.186mg | 0.098mg | 4% |
| Copper | 0.107mg | 0.13mg | 3% |
| Vitamin B5 | 0.064mg | 0.183mg | 2% |
| Vitamin B3 | 0.1mg | 0.341mg | 2% |
| Vitamin B2 | 0.05mg | 0.025mg | 2% |
| Fructose | 3.53g | 4.35g | 1% |
| Polyunsaturated fat | 0.088g | 0.287g | 1% |
| Vitamin B6 | 0.07mg | 0.063mg | 1% |
| Protein | 1.4g | 1.14g | 1% |
| Selenium | 0.6µg | 0.2µg | 1% |
| Vitamin B1 | 0.04mg | 0.027mg | 1% |
| Phosphorus | 44mg | 34mg | 1% |
| Zinc | 0.23mg | 0.14mg | 1% |
| Potassium | 275mg | 312mg | 1% |
| Magnesium | 13mg | 17mg | 1% |
| Calories | 56kcal | 61kcal | 0% |
| Fats | 0.2g | 0.52g | 0% |
| Carbs | 13.8g | 14.66g | 0% |
| Net carbs | 9.5g | 11.66g | N/A |
| Calcium | 33mg | 34mg | 0% |
| Sugar | 7.37g | 8.99g | N/A |
| Sodium | 1mg | 3mg | 0% |
| Vitamin A | 2µg | 4µg | 0% |
| Saturated fat | 0.017g | 0.029g | 0% |
| Choline | 7.6mg | 7.8mg | 0% |
| Monounsaturated fat | 0.028g | 0.047g | 0% |
| Tryptophan | 0.015mg | 0% | |
| Threonine | 0.047mg | 0% | |
| Isoleucine | 0.051mg | 0% | |
| Leucine | 0.066mg | 0% | |
| Lysine | 0.061mg | 0% | |
| Methionine | 0.024mg | 0% | |
| Phenylalanine | 0.044mg | 0% | |
| Valine | 0.057mg | 0% | |
| Histidine | 0.027mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
39%
Minerals Daily Need Coverage Score
17%
14%
Comparison summary
Which food is richer in vitamins?
Kiwi is relatively richer in vitamins
Which food is lower in Sugar?
Currant is lower in Sugar (difference - 1.62g)
Which food contains less Sodium?
Currant contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Currant is lower in Saturated fat (difference - 0.012g)
Which food is lower in glycemic index?
Currant is lower in glycemic index (difference - 33)
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)
Which food is richer in minerals?
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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.