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Currant vs Orange juice - In-Depth Nutrition Comparison

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Significant differences between Currant and Orange juice

  • Currant has more Fiber, Iron, Vitamin K, Manganese, and Copper, however Orange juice is richer in Vitamin C, and Folate.
  • Currant covers your daily Fiber needs 16% more than Orange juice.
  • Orange juice has 110 times less Vitamin K than Currant. Currant has 11µg of Vitamin K, while Orange juice has 0.1µg.

Specific food types used in this comparison are Currants, red and white, raw and Orange juice, raw.

Infographic

Currant vs Orange juice 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +200%
Contains more Iron +400%
Contains more Magnesium +18.2%
Contains more Phosphorus +158.8%
Contains more Potassium +37.5%
Contains more Zinc +360%
Contains more Copper +143.2%
Equal in Sodium - 1
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 10% 38% 10% 19% 25% 1% 7% 36%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 8% 8% 8% 18% 1% 2% 15%
Contains more Calcium +200%
Contains more Iron +400%
Contains more Magnesium +18.2%
Contains more Phosphorus +158.8%
Contains more Potassium +37.5%
Contains more Zinc +360%
Contains more Copper +143.2%
Equal in Sodium - 1

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 E +150%
Contains more Vitamin B2 +66.7%
Contains more Vitamin B6 +75%
Contains more Vitamin K +10900%
Contains more Vitamin A +376.2%
Contains more Vitamin C +22%
Contains more Vitamin B1 +125%
Contains more Vitamin B3 +300%
Contains more Vitamin B5 +196.9%
Contains more Folate +275%
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 12% 1% 0% 167% 23% 7% 8% 12% 10% 23% 0% 1%
Contains more Vitamin E +150%
Contains more Vitamin B2 +66.7%
Contains more Vitamin B6 +75%
Contains more Vitamin K +10900%
Contains more Vitamin A +376.2%
Contains more Vitamin C +22%
Contains more Vitamin B1 +125%
Contains more Vitamin B3 +300%
Contains more Vitamin B5 +196.9%
Contains more Folate +275%

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 Orange juice
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sodium Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Currant Orange juice Opinion
Net carbs 9.5g 10.2g Orange juice
Protein 1.4g 0.7g Currant
Fats 0.2g 0.2g
Carbs 13.8g 10.4g Currant
Calories 56kcal 45kcal Currant
Starch g g
Fructose 3.53g g Currant
Sugar 7.37g 8.4g Currant
Fiber 4.3g 0.2g Currant
Calcium 33mg 11mg Currant
Iron 1mg 0.2mg Currant
Magnesium 13mg 11mg Currant
Phosphorus 44mg 17mg Currant
Potassium 275mg 200mg Currant
Sodium 1mg 1mg
Zinc 0.23mg 0.05mg Currant
Copper 0.107mg 0.044mg Currant
Vitamin A 42IU 200IU Orange juice
Vitamin E 0.1mg 0.04mg Currant
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 41mg 50mg Orange juice
Vitamin B1 0.04mg 0.09mg Orange juice
Vitamin B2 0.05mg 0.03mg Currant
Vitamin B3 0.1mg 0.4mg Orange juice
Vitamin B5 0.064mg 0.19mg Orange juice
Vitamin B6 0.07mg 0.04mg Currant
Folate 8µg 30µg Orange juice
Vitamin B12 0µg 0µg
Vitamin K 11µg 0.1µg Currant
Tryptophan mg 0.002mg Orange juice
Threonine mg 0.008mg Orange juice
Isoleucine mg 0.008mg Orange juice
Leucine mg 0.013mg Orange juice
Lysine mg 0.009mg Orange juice
Methionine mg 0.003mg Orange juice
Phenylalanine mg 0.009mg Orange juice
Valine mg 0.011mg Orange juice
Histidine mg 0.003mg Orange juice
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.017g 0.024g Currant
Monounsaturated Fat 0.028g 0.036g Orange juice
Polyunsaturated fat 0.088g 0.04g Currant

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Currant Orange juice
Low Fats diet Equal
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
22
Orange juice
Mineral Summary Score
18
Currant
7
Orange juice

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
4%
Orange juice
Carbohydrates
14%
Currant
10%
Orange juice
Fats
1%
Currant
1%
Orange juice

Comparison summary

Which food is cheaper?
Orange juice
Orange juice is cheaper (difference - $0.5)
Which food is lower in Sugar?
Currant
Currant is lower in Sugar (difference - 1.03g)
Which food is lower in Saturated Fat?
Currant
Currant is lower in Saturated Fat (difference - 0.007g)
Which food is lower in glycemic index?
Currant
Currant is lower in glycemic index (difference - 25)
Which food is richer in minerals?
Currant
Currant is relatively richer in minerals
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
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

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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.