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Currant vs. Orange — In-Depth Nutrition Comparison

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The main differences between currants and oranges

  • Currants have more iron, vitamin K, fiber, manganese, and copper; however, oranges have more vitamin C and folate.
  • Daily need coverage for vitamin C for oranges is 14% higher.
  • Currants are lower in sugar.
  • Oranges have a higher glycemic index than currants.

Food types used in this article are Currants, red, and white, raw and Oranges, raw, all commercial varieties.

Infographic

Currant vs Orange 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%
Orange
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
Contains more MagnesiumMagnesium +30%
Contains more PotassiumPotassium +51.9%
Contains more IronIron +900%
Contains more CopperCopper +137.8%
Contains more ZincZinc +228.6%
Contains more PhosphorusPhosphorus +214.3%
Contains more ManganeseManganese +644%
Contains more SeleniumSelenium +20%
Contains more CalciumCalcium +21.2%
Contains less SodiumSodium -100%

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%
Orange
8
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 177% 3.7% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
Contains more Vitamin B2Vitamin B2 +25%
Contains more Vitamin B6Vitamin B6 +16.7%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +29.8%
Contains more Vitamin AVitamin A +450%
Contains more Vitamin EVitamin E +80%
Contains more Vitamin B1Vitamin B1 +117.5%
Contains more Vitamin B3Vitamin B3 +182%
Contains more Vitamin B5Vitamin B5 +290.6%
Contains more FolateFolate +275%
Contains more CholineCholine +10.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Currant Orange DV% diff.
Vitamin C 41mg 53.2mg 14%
Iron 1mg 0.1mg 11%
Vitamin K 11µg 0µg 9%
Fiber 4.3g 2.4g 8%
Manganese 0.186mg 0.025mg 7%
Copper 0.107mg 0.045mg 7%
Folate 8µg 30µg 6%
Fructose 3.53g 4%
Vitamin B5 0.064mg 0.25mg 4%
Phosphorus 44mg 14mg 4%
Vitamin B1 0.04mg 0.087mg 4%
Potassium 275mg 181mg 3%
Carbs 13.8g 11.75g 1%
Zinc 0.23mg 0.07mg 1%
Calcium 33mg 40mg 1%
Vitamin A 2µg 11µg 1%
Vitamin E 0.1mg 0.18mg 1%
Magnesium 13mg 10mg 1%
Vitamin B6 0.07mg 0.06mg 1%
Protein 1.4g 0.94g 1%
Vitamin B2 0.05mg 0.04mg 1%
Vitamin B3 0.1mg 0.282mg 1%
Calories 56kcal 47kcal 0%
Fats 0.2g 0.12g 0%
Net carbs 9.5g 9.35g N/A
Sugar 7.37g 9.35g N/A
Sodium 1mg 0mg 0%
Selenium 0.6µg 0.5µg 0%
Saturated fat 0.017g 0.015g 0%
Choline 7.6mg 8.4mg 0%
Monounsaturated fat 0.028g 0.023g 0%
Polyunsaturated fat 0.088g 0.025g 0%
Tryptophan 0.009mg 0%
Threonine 0.015mg 0%
Isoleucine 0.025mg 0%
Leucine 0.023mg 0%
Lysine 0.047mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.031mg 0%
Valine 0.04mg 0%
Histidine 0.018mg 0%

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
Orange
1
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more ProteinProtein +48.9%
Contains more FatsFats +66.7%
Contains more CarbsCarbs +17.4%
Contains more OtherOther +47.7%
~equal in Water ~86.75g

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
Orange
1
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 g
Contains more Mono. FatMonounsaturated fat +21.7%
Contains more Poly. FatPolyunsaturated fat +252%
Contains less Sat. FatSaturated fat -11.8%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.