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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" charts 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%
Contains more Manganese +1228.6%
Contains more Selenium +500%
Equal in Sodium - 1
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 38% 10% 19% 25% 1% 7% 36% 25% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 8% 8% 8% 18% 1% 2% 15% 2% 1%
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%
Contains more Manganese +1228.6%
Contains more Selenium +500%
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" charts 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +100%
Contains more Carbs +32.7%
Contains more Other +62.5%
Equal in Fats - 0.2
Equal in Water - 88.3
14% 84%
Protein: 1.4 g
Fats: 0.2 g
Carbs: 13.8 g
Water: 83.95 g
Other: 0.65 g
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Contains more Protein +100%
Contains more Carbs +32.7%
Contains more Other +62.5%
Equal in Fats - 0.2
Equal in Water - 88.3

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -29.2%
Contains more Polyunsaturated fat +120%
Contains more Monounsaturated Fat +28.6%
13% 21% 66%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.088 g
24% 36% 40%
Saturated Fat: 0.024 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.04 g
Contains less Saturated Fat -29.2%
Contains more Polyunsaturated fat +120%
Contains more Monounsaturated Fat +28.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Fructose 3.53g 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
Manganese 0.186mg 0.014mg Currant
Selenium 0.6µg 0.1µg Currant
Vitamin A 42IU 200IU Orange juice
Vitamin A RAE 2µg 10µg Orange juice
Vitamin E 0.1mg 0.04mg Currant
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 K 11µg 0.1µg Currant
Tryptophan 0.002mg Orange juice
Threonine 0.008mg Orange juice
Isoleucine 0.008mg Orange juice
Leucine 0.013mg Orange juice
Lysine 0.009mg Orange juice
Methionine 0.003mg Orange juice
Phenylalanine 0.009mg Orange juice
Valine 0.011mg Orange juice
Histidine 0.003mg Orange juice
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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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
18%
Currant
22%
Orange juice
Minerals Daily Need Coverage Score
17%
Currant
6%
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

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. 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.