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% |
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% |
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
