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  6. Currant vs. Kiwifruit

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
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.
Currant
Currant
6
:
4
Kiwifruit
Kiwifruit
Contains more Iron +222.6%
Contains more Phosphorus +29.4%
Contains less Sodium -66.7%
Contains more Zinc +64.3%
Contains more Manganese +89.8%
Contains more Selenium +200%
Contains more Magnesium +30.8%
Contains more Potassium +13.5%
Contains more Copper +21.5%
Equal in Calcium - 34
Currant
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 38% 10% 19% 25% 1% 7% 36% 25% 4%
Kiwifruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
Contains more Iron +222.6%
Contains more Phosphorus +29.4%
Contains less Sodium -66.7%
Contains more Zinc +64.3%
Contains more Manganese +89.8%
Contains more Selenium +200%
Contains more Magnesium +30.8%
Contains more Potassium +13.5%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Currant
Currant
3
:
7
Kiwifruit
Kiwifruit
Contains more Vitamin B1 +48.1%
Contains more Vitamin B2 +100%
Contains more Vitamin B6 +11.1%
Contains more Vitamin A +107.1%
Contains more Vitamin E +1360%
Contains more Vitamin C +126.1%
Contains more Vitamin B3 +241%
Contains more Vitamin B5 +185.9%
Contains more Folate +212.5%
Contains more Vitamin K +266.4%
Equal in Vitamin B6 - 0.063
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%
Kiwifruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 30% 0% 309% 7% 6% 7% 11% 15% 19% 0% 101%
Contains more Vitamin B1 +48.1%
Contains more Vitamin B2 +100%
Contains more Vitamin B6 +11.1%
Contains more Vitamin A +107.1%
Contains more Vitamin E +1360%
Contains more Vitamin C +126.1%
Contains more Vitamin B3 +241%
Contains more Vitamin B5 +185.9%
Contains more Folate +212.5%
Contains more Vitamin K +266.4%
Equal in Vitamin B6 - 0.063

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Currant
Currant
3
:
2
Kiwifruit
Kiwifruit
Contains more Protein +22.8%
Contains more Fats +160%
Equal in Carbs - 14.66
Equal in Water - 83.07
Equal in Other - 0.61
Currant
14% 84%
Protein: 1.4 g
Fats: 0.2 g
Carbs: 13.8 g
Water: 83.95 g
Other: 0.65 g
Kiwifruit
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more Protein +22.8%
Contains more Fats +160%
Equal in Carbs - 14.66
Equal in Water - 83.07
Equal in Other - 0.61

Fat Type Comparison

Fat type breakdown side-by-side comparison
Currant
Currant
1
:
2
Kiwifruit
Kiwifruit
Contains less Saturated Fat -41.4%
Contains more Monounsaturated Fat +67.9%
Contains more Polyunsaturated fat +226.1%
Currant
13% 21% 66%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.088 g
Kiwifruit
8% 13% 79%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.287 g
Contains less Saturated Fat -41.4%
Contains more Monounsaturated Fat +67.9%
Contains more Polyunsaturated fat +226.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Currant
Currant
1
:
4
Kiwifruit
Kiwifruit
Contains more Sucrose +306.7%
Contains more Glucose +27.6%
Contains more Fructose +23.2%
Contains more Maltose +∞%
Contains more Galactose +∞%
Currant
8% 44% 48%
Starch: 0 g
Sucrose: 0.61 g
Glucose: 3.22 g
Fructose: 3.53 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Kiwifruit
2% 46% 48% 2% 2%
Starch: 0 g
Sucrose: 0.15 g
Glucose: 4.11 g
Fructose: 4.35 g
Lactose: 0 g
Maltose: 0.19 g
Galactose: 0.17 g
Contains more Sucrose +306.7%
Contains more Glucose +27.6%
Contains more Fructose +23.2%
Contains more Maltose +∞%
Contains more Galactose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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

All nutrients comparison - raw data values

Nutrient Currant Kiwifruit Opinion
Net carbs 9.5g 11.66g Kiwifruit
Protein 1.4g 1.14g Currant
Fats 0.2g 0.52g Kiwifruit
Carbs 13.8g 14.66g Kiwifruit
Calories 56kcal 61kcal Kiwifruit
Fructose 3.53g 4.35g Kiwifruit
Sugar 7.37g 8.99g Currant
Fiber 4.3g 3g Currant
Calcium 33mg 34mg Kiwifruit
Iron 1mg 0.31mg Currant
Magnesium 13mg 17mg Kiwifruit
Phosphorus 44mg 34mg Currant
Potassium 275mg 312mg Kiwifruit
Sodium 1mg 3mg Currant
Zinc 0.23mg 0.14mg Currant
Copper 0.107mg 0.13mg Kiwifruit
Manganese 0.186mg 0.098mg Currant
Selenium 0.6µg 0.2µg Currant
Vitamin A 42IU 87IU Kiwifruit
Vitamin A RAE 2µg 4µg Kiwifruit
Vitamin E 0.1mg 1.46mg Kiwifruit
Vitamin C 41mg 92.7mg Kiwifruit
Vitamin B1 0.04mg 0.027mg Currant
Vitamin B2 0.05mg 0.025mg Currant
Vitamin B3 0.1mg 0.341mg Kiwifruit
Vitamin B5 0.064mg 0.183mg Kiwifruit
Vitamin B6 0.07mg 0.063mg Currant
Folate 8µg 25µg Kiwifruit
Vitamin K 11µg 40.3µg Kiwifruit
Tryptophan 0.015mg Kiwifruit
Threonine 0.047mg Kiwifruit
Isoleucine 0.051mg Kiwifruit
Leucine 0.066mg Kiwifruit
Lysine 0.061mg Kiwifruit
Methionine 0.024mg Kiwifruit
Phenylalanine 0.044mg Kiwifruit
Valine 0.057mg Kiwifruit
Histidine 0.027mg Kiwifruit
Saturated Fat 0.017g 0.029g Currant
Monounsaturated Fat 0.028g 0.047g Kiwifruit
Polyunsaturated fat 0.088g 0.287g Kiwifruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Currant Kiwifruit
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
18%
Currant
42%
Kiwifruit
Minerals Daily Need Coverage Score
17%
Currant
14%
Kiwifruit

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.

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. 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.