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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 Calcium +450%
Contains more Iron +257.1%
Contains more Magnesium +44.4%
Contains more Phosphorus +69.2%
Contains more Potassium +36.8%
Contains more Zinc +35.3%
Contains more Copper +24.4%
Contains less Sodium -100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 10% 38% 10% 19% 25% 1% 7% 36%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 11% 7% 12% 18% 0% 5% 29%
Contains more Calcium +450%
Contains more Iron +257.1%
Contains more Magnesium +44.4%
Contains more Phosphorus +69.2%
Contains more Potassium +36.8%
Contains more Zinc +35.3%
Contains more Copper +24.4%
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 Folate +60%
Contains more Vitamin K +400%
Contains more Vitamin A +690.5%
Contains more Vitamin E +670%
Contains more Vitamin B3 +1025%
Contains more Vitamin B5 +189.1%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 20% 16% 0% 19% 9% 7% 22% 12% 6% 4% 0% 6%
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 Folate +60%
Contains more Vitamin K +400%
Contains more Vitamin A +690.5%
Contains more Vitamin E +670%
Contains more Vitamin B3 +1025%
Contains more Vitamin B5 +189.1%

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 Nectarine
Lower in Sodium ok
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Currant Nectarine Opinion
Net carbs 9.5g 8.85g Currant
Protein 1.4g 1.06g Currant
Fats 0.2g 0.32g Nectarine
Carbs 13.8g 10.55g Currant
Calories 56kcal 44kcal Currant
Starch g 0.07g Nectarine
Fructose 3.53g 1.37g Currant
Sugar 7.37g 7.89g Currant
Fiber 4.3g 1.7g Currant
Calcium 33mg 6mg Currant
Iron 1mg 0.28mg Currant
Magnesium 13mg 9mg Currant
Phosphorus 44mg 26mg Currant
Potassium 275mg 201mg Currant
Sodium 1mg 0mg Nectarine
Zinc 0.23mg 0.17mg Currant
Copper 0.107mg 0.086mg Currant
Vitamin A 42IU 332IU Nectarine
Vitamin E 0.1mg 0.77mg Nectarine
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 41mg 5.4mg Currant
Vitamin B1 0.04mg 0.034mg Currant
Vitamin B2 0.05mg 0.027mg Currant
Vitamin B3 0.1mg 1.125mg Nectarine
Vitamin B5 0.064mg 0.185mg Nectarine
Vitamin B6 0.07mg 0.025mg Currant
Folate 8µg 5µg Currant
Vitamin B12 0µg 0µg
Vitamin K 11µg 2.2µg Currant
Tryptophan mg 0.005mg Nectarine
Threonine mg 0.009mg Nectarine
Isoleucine mg 0.009mg Nectarine
Leucine mg 0.014mg Nectarine
Lysine mg 0.016mg Nectarine
Methionine mg 0.006mg Nectarine
Phenylalanine mg 0.021mg Nectarine
Valine mg 0.013mg Nectarine
Histidine mg 0.008mg Nectarine
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.017g 0.025g Currant
Monounsaturated Fat 0.028g 0.088g Nectarine
Polyunsaturated fat 0.088g 0.113g Nectarine

Which food is preferable for your diet?

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

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

Comparison summary

Which food contains less Sodium?
Nectarine
Nectarine contains less Sodium (difference - 1mg)
Which food is lower in Sugar?
Currant
Currant is lower in Sugar (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 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

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. 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.