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Currant vs Nectarine - In-Depth Nutrition Comparison

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A recap on differences between Currant and Nectarine

  • Currant has more Vitamin C, Fiber, Iron, Vitamin K and Manganese, however Nectarine is higher in Vitamin B3.
  • Currant covers your daily Vitamin C needs 40% more than Nectarine.
  • Nectarine contains 6 times less Calcium than Currant. Currant contains 33mg of Calcium, while Nectarine contains 6mg.

Food varieties used in this article are Currants, red and white, raw and Nectarines, raw.

Infographic

Currant vs Nectarine 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 +257.1%
Contains more Calcium +450%
Contains more Potassium +36.8%
Contains more Magnesium +44.4%
Contains more Copper +24.4%
Contains more Zinc +35.3%
Contains more Phosphorus +69.2%
Contains less Sodium -100%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 38% 10% 25% 10% 36% 7% 19% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 11% 2% 18% 7% 29% 5% 12% 0%
Contains more Iron +257.1%
Contains more Calcium +450%
Contains more Potassium +36.8%
Contains more Magnesium +44.4%
Contains more Copper +24.4%
Contains more Zinc +35.3%
Contains more Phosphorus +69.2%
Contains less Sodium -100%

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 C +659.3%
Contains more Vitamin B1 +17.6%
Contains more Vitamin B2 +85.2%
Contains more Vitamin B6 +180%
Contains more Vitamin K +400%
Contains more Folate +60%
Contains more Vitamin A +690.5%
Contains more Vitamin E +670%
Contains more Vitamin B3 +1025%
Contains more Vitamin B5 +189.1%
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 19% 20% 16% 0% 9% 7% 22% 12% 6% 0% 6% 4%
Contains more Vitamin C +659.3%
Contains more Vitamin B1 +17.6%
Contains more Vitamin B2 +85.2%
Contains more Vitamin B6 +180%
Contains more Vitamin K +400%
Contains more Folate +60%
Contains more Vitamin A +690.5%
Contains more Vitamin E +670%
Contains more Vitamin B3 +1025%
Contains more Vitamin B5 +189.1%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
18
Currant
10
Nectarine
Mineral Summary Score
18
Currant
10
Nectarine

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 the food
Protein
8%
Currant
6%
Nectarine
Carbohydrates
14%
Currant
11%
Nectarine
Fats
1%
Currant
1%
Nectarine

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Currant Nectarine
Lower in Sodium ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Currant Nectarine
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 contains less Sodium?
Nectarine
Nectarine contains less Sodium (difference - 1mg)
Which food contains less Sugars?
Currant
Currant contains less Sugars (difference - 0.52g)
Which food is lower in Saturated Fat?
Currant
Currant is lower in Saturated Fat (difference - 0.008g)
Which food is lower in glycemic index?
Currant
Currant is lower in glycemic index (difference - 18)
Which food is richer in minerals?
Currant
Currant is relatively richer in minerals
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 vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Currant Nectarine Opinion
Calories 56 44 Currant
Protein 1.4 1.06 Currant
Fats 0.2 0.32 Nectarine
Vitamin C 41 5.4 Currant
Carbs 13.8 10.55 Currant
Cholesterol 0 0
Vitamin D 0 0
Iron 1 0.28 Currant
Calcium 33 6 Currant
Potassium 275 201 Currant
Magnesium 13 9 Currant
Sugars 7.37 7.89 Currant
Fiber 4.3 1.7 Currant
Copper 0.107 0.086 Currant
Zinc 0.23 0.17 Currant
Starch 0.07 Nectarine
Phosphorus 44 26 Currant
Sodium 1 0 Nectarine
Vitamin A 42 332 Nectarine
Vitamin E 0.1 0.77 Nectarine
Vitamin D 0 0
Vitamin B1 0.04 0.034 Currant
Vitamin B2 0.05 0.027 Currant
Vitamin B3 0.1 1.125 Nectarine
Vitamin B5 0.064 0.185 Nectarine
Vitamin B6 0.07 0.025 Currant
Vitamin B12 0 0
Vitamin K 11 2.2 Currant
Folate 8 5 Currant
Trans Fat 0 0
Saturated Fat 0.017 0.025 Currant
Monounsaturated Fat 0.028 0.088 Nectarine
Polyunsaturated fat 0.088 0.113 Nectarine
Tryptophan 0.005 Nectarine
Threonine 0.009 Nectarine
Isoleucine 0.009 Nectarine
Leucine 0.014 Nectarine
Lysine 0.016 Nectarine
Methionine 0.006 Nectarine
Phenylalanine 0.021 Nectarine
Valine 0.013 Nectarine
Histidine 0.008 Nectarine
Fructose 3.53 1.37 Currant

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 of 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. Nectarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169914/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.