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Currant vs Kiwifruit - In-Depth Nutrition Comparison

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Important differences between Currant and Kiwifruit

  • Currant has more Iron, and Fiber, however Kiwifruit has more Vitamin C, Vitamin K, and Vitamin E .
  • Kiwifruit's daily need coverage for Vitamin C is 57% more.
  • Currant has 3 times more Iron than Kiwifruit. Currant has 1mg of Iron, while Kiwifruit has 0.31mg.

The food varieties used in the comparison are Currants, red and white, raw and Kiwifruit, green, raw.

Infographic

Currant vs Kiwifruit 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
Contains more Iron +222.6%
Contains more Zinc +64.3%
Contains more Phosphorus +29.4%
Contains less Sodium -66.7%
Contains more Potassium +13.5%
Contains more Magnesium +30.8%
Contains more Copper +21.5%
Equal in Calcium - 34
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 38% 10% 25% 10% 36% 7% 19% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 11% 28% 13% 44% 4% 15% 1%
Contains more Iron +222.6%
Contains more Zinc +64.3%
Contains more Phosphorus +29.4%
Contains less Sodium -66.7%
Contains more Potassium +13.5%
Contains more Magnesium +30.8%
Contains more Copper +21.5%
Equal in Calcium - 34

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
:
Contains more Vitamin B1 +48.1%
Contains more Vitamin B2 +100%
Contains more Vitamin B6 +11.1%
Contains more Vitamin C +126.1%
Contains more Vitamin A +107.1%
Contains more Vitamin E +1360%
Contains more Vitamin B3 +241%
Contains more Vitamin B5 +185.9%
Contains more Vitamin K +266.4%
Contains more Folate +212.5%
Equal in Vitamin B6 - 0.063
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 137% 3% 2% 0% 10% 12% 2% 4% 17% 0% 28% 6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 309% 6% 30% 0% 7% 6% 7% 11% 15% 0% 101% 19%
Contains more Vitamin B1 +48.1%
Contains more Vitamin B2 +100%
Contains more Vitamin B6 +11.1%
Contains more Vitamin C +126.1%
Contains more Vitamin A +107.1%
Contains more Vitamin E +1360%
Contains more Vitamin B3 +241%
Contains more Vitamin B5 +185.9%
Contains more Vitamin K +266.4%
Contains more Folate +212.5%
Equal in Vitamin B6 - 0.063

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
18
Currant
42
Kiwifruit
Mineral Summary Score
18
Currant
15
Kiwifruit

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
8%
Currant
7%
Kiwifruit
Carbohydrates
14%
Currant
15%
Kiwifruit
Fats
1%
Currant
2%
Kiwifruit

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 Kiwifruit
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

Which food is preferable for your diet?

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

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Comparison summary

Which food is richer in vitamins?
Kiwifruit
Kiwifruit is relatively richer in vitamins
Which food is lower in Sugar?
Currant
Currant is lower in Sugar (difference - 1.62g)
Which food contains less Sodium?
Currant
Currant contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Currant
Currant is lower in Saturated Fat (difference - 0.012g)
Which food is lower in glycemic index?
Currant
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?
?
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.

All nutrients comparison - raw data values

Nutrient Currant Kiwifruit Opinion
Calories 56 61 Kiwifruit
Protein 1.4 1.14 Currant
Fats 0.2 0.52 Kiwifruit
Vitamin C 41 92.7 Kiwifruit
Carbs 13.8 14.66 Kiwifruit
Cholesterol 0 0
Vitamin D 0 0
Iron 1 0.31 Currant
Calcium 33 34 Kiwifruit
Potassium 275 312 Kiwifruit
Magnesium 13 17 Kiwifruit
Sugar 7.37 8.99 Currant
Fiber 4.3 3 Currant
Copper 0.107 0.13 Kiwifruit
Zinc 0.23 0.14 Currant
Starch 0 Kiwifruit
Phosphorus 44 34 Currant
Sodium 1 3 Currant
Vitamin A 42 87 Kiwifruit
Vitamin E 0.1 1.46 Kiwifruit
Vitamin D 0 0
Vitamin B1 0.04 0.027 Currant
Vitamin B2 0.05 0.025 Currant
Vitamin B3 0.1 0.341 Kiwifruit
Vitamin B5 0.064 0.183 Kiwifruit
Vitamin B6 0.07 0.063 Currant
Vitamin B12 0 0
Vitamin K 11 40.3 Kiwifruit
Folate 8 25 Kiwifruit
Trans Fat 0 0
Saturated Fat 0.017 0.029 Currant
Monounsaturated Fat 0.028 0.047 Kiwifruit
Polyunsaturated fat 0.088 0.287 Kiwifruit
Tryptophan 0.015 Kiwifruit
Threonine 0.047 Kiwifruit
Isoleucine 0.051 Kiwifruit
Leucine 0.066 Kiwifruit
Lysine 0.061 Kiwifruit
Methionine 0.024 Kiwifruit
Phenylalanine 0.044 Kiwifruit
Valine 0.057 Kiwifruit
Histidine 0.027 Kiwifruit
Fructose 3.53 4.35 Kiwifruit

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. Kiwifruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.