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Currant vs. Macadamia — In-Depth Nutrition Comparison

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A recap on differences between currants and macadamia

  • Currants have more vitamin C; however, macadamia is higher in manganese, vitamin B1, copper, iron, magnesium, phosphorus, fiber, and vitamin B6.
  • Macadamia covers your daily manganese needs 172% more than currants.
  • Macadamia contains 34 times less vitamin C than currants. Currants contain 41mg of vitamin C, while macadamia contains 1.2mg.
  • Currants have less saturated fat.
  • The glycemic index of currants is higher.

Food varieties used in this article are Currants, red and white, raw and Nuts, macadamia nuts, raw.

Infographic

Currant vs Macadamia 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 9.9% 24% 38% 36% 6.3% 19% 0.13% 24% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 93% 26% 32% 138% 252% 35% 81% 0.65% 539% 20%
Contains less SodiumSodium -80%
Contains more MagnesiumMagnesium +900%
Contains more CalciumCalcium +157.6%
Contains more PotassiumPotassium +33.8%
Contains more IronIron +269%
Contains more CopperCopper +606.5%
Contains more ZincZinc +465.2%
Contains more PhosphorusPhosphorus +327.3%
Contains more ManganeseManganese +2121%
Contains more SeleniumSelenium +500%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 137% 0.67% 2% 0% 10% 12% 1.9% 3.8% 16% 0% 28% 6% 4.1%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 4% 0% 11% 0% 299% 37% 46% 45% 63% 0% 0% 8.3% 0%
Contains more Vitamin CVitamin C +3316.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +440%
Contains more Vitamin B1Vitamin B1 +2887.5%
Contains more Vitamin B2Vitamin B2 +224%
Contains more Vitamin B3Vitamin B3 +2373%
Contains more Vitamin B5Vitamin B5 +1084.4%
Contains more Vitamin B6Vitamin B6 +292.9%
Contains more FolateFolate +37.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 84%
Protein: 1.4 g
Fats: 0.2 g
Carbs: 13.8 g
Water: 83.95 g
Other: 0.65 g
8% 76% 14%
Protein: 7.91 g
Fats: 75.77 g
Carbs: 13.82 g
Water: 1.36 g
Other: 1.14 g
Contains more WaterWater +6072.8%
Contains more ProteinProtein +465%
Contains more FatsFats +37785%
Contains more OtherOther +75.4%
~equal in Carbs ~13.82g

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 21% 66%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.088 g
17% 81% 2%
Saturated fat: Sat. Fat 12.061 g
Monounsaturated fat: Mono. Fat 58.877 g
Polyunsaturated fat: Poly. Fat 1.502 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +210175%
Contains more Poly. FatPolyunsaturated fat +1606.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
19% 79%
Starch: 1.05 g
Sucrose: 4.43 g
Glucose: 0.07 g
Fructose: 0.07 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +4500%
Contains more FructoseFructose +4942.9%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +626.2%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Currant Macadamia
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Currant Macadamia DV% diff.
Manganese 0.186mg 4.131mg 172%
Monounsaturated fat 0.028g 58.877g 147%
Fats 0.2g 75.77g 116%
Vitamin B1 0.04mg 1.195mg 96%
Copper 0.107mg 0.756mg 72%
Saturated fat 0.017g 12.061g 55%
Vitamin C 41mg 1.2mg 44%
Iron 1mg 3.69mg 34%
Calories 56kcal 718kcal 33%
Magnesium 13mg 130mg 28%
Phosphorus 44mg 188mg 21%
Fiber 4.3g 8.6g 17%
Vitamin B6 0.07mg 0.275mg 16%
Vitamin B3 0.1mg 2.473mg 15%
Vitamin B5 0.064mg 0.758mg 14%
Protein 1.4g 7.91g 13%
Zinc 0.23mg 1.3mg 10%
Vitamin B2 0.05mg 0.162mg 9%
Polyunsaturated fat 0.088g 1.502g 9%
Vitamin K 11µg 9%
Calcium 33mg 85mg 5%
Selenium 0.6µg 3.6µg 5%
Fructose 3.53g 0.07g 4%
Vitamin E 0.1mg 0.54mg 3%
Potassium 275mg 368mg 3%
Folate 8µg 11µg 1%
Choline 7.6mg 1%
Carbs 13.8g 13.82g 0%
Net carbs 9.5g 5.22g N/A
Sugar 7.37g 4.57g N/A
Starch 1.05g 0%
Sodium 1mg 5mg 0%
Vitamin A 2µg 0µg 0%
Tryptophan 0.067mg 0%
Threonine 0.37mg 0%
Isoleucine 0.314mg 0%
Leucine 0.602mg 0%
Lysine 0.018mg 0%
Methionine 0.023mg 0%
Phenylalanine 0.665mg 0%
Valine 0.363mg 0%
Histidine 0.195mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Currant Macadamia
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
17%
Currant
40%
Macadamia
Minerals Daily Need Coverage Score
17%
Currant
122%
Macadamia

Comparison summary

Which food is lower in Sugar?
Macadamia
Macadamia is lower in Sugar (difference - 2.8g)
Which food is lower in glycemic index?
Macadamia
Macadamia is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Macadamia
Macadamia is relatively richer in minerals
Which food contains less Sodium?
Currant
Currant contains less Sodium (difference - 4mg)
Which food is lower in Saturated fat?
Currant
Currant is lower in Saturated fat (difference - 12.044g)
Which food is cheaper?
Currant
Currant is cheaper (difference - $2.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

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. Macadamia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170178/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.