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Currant vs Orange - In-Depth Nutrition Comparison

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The main differences between Currant and Orange

  • Currant has more Iron, Fiber, Manganese, and Copper, however Orange has more Vitamin C, Vitamin K, and Folate.
  • Daily need coverage for Vitamin C from Orange is 14% higher.
  • Orange has 10 times less Iron than Currant. Currant has 1mg of Iron, while Orange has 0.1mg.
  • Currant is lower in Sugar.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Orange
Contains more Iron +900%
Contains more Magnesium +30%
Contains more Phosphorus +214.3%
Contains more Potassium +51.9%
Contains more Zinc +228.6%
Contains more Copper +137.8%
Contains more Calcium +21.2%
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 12% 4% 8% 6% 16% 0% 2% 15%
Contains more Iron +900%
Contains more Magnesium +30%
Contains more Phosphorus +214.3%
Contains more Potassium +51.9%
Contains more Zinc +228.6%
Contains more Copper +137.8%
Contains more Calcium +21.2%
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
:
7
Orange
Contains more Vitamin B2 +25%
Contains more Vitamin B6 +16.7%
Contains more Vitamin K +∞%
Contains more Vitamin A +435.7%
Contains more Vitamin E +80%
Contains more Vitamin C +29.8%
Contains more Vitamin B1 +117.5%
Contains more Vitamin B3 +182%
Contains more Vitamin B5 +290.6%
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 14% 4% 0% 178% 22% 10% 6% 15% 14% 23% 0% 0%
Contains more Vitamin B2 +25%
Contains more Vitamin B6 +16.7%
Contains more Vitamin K +∞%
Contains more Vitamin A +435.7%
Contains more Vitamin E +80%
Contains more Vitamin C +29.8%
Contains more Vitamin B1 +117.5%
Contains more Vitamin B3 +182%
Contains more Vitamin B5 +290.6%
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
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Currant Orange Opinion
Net carbs 9.5g 9.35g Currant
Protein 1.4g 0.94g Currant
Fats 0.2g 0.12g Currant
Carbs 13.8g 11.75g Currant
Calories 56kcal 47kcal Currant
Starch g g
Fructose 3.53g g Currant
Sugar 7.37g 9.35g Currant
Fiber 4.3g 2.4g Currant
Calcium 33mg 40mg Orange
Iron 1mg 0.1mg Currant
Magnesium 13mg 10mg Currant
Phosphorus 44mg 14mg Currant
Potassium 275mg 181mg Currant
Sodium 1mg 0mg Orange
Zinc 0.23mg 0.07mg Currant
Copper 0.107mg 0.045mg Currant
Vitamin A 42IU 225IU Orange
Vitamin E 0.1mg 0.18mg Orange
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 41mg 53.2mg Orange
Vitamin B1 0.04mg 0.087mg Orange
Vitamin B2 0.05mg 0.04mg Currant
Vitamin B3 0.1mg 0.282mg Orange
Vitamin B5 0.064mg 0.25mg Orange
Vitamin B6 0.07mg 0.06mg Currant
Folate 8µg 30µg Orange
Vitamin B12 0µg 0µg
Vitamin K 11µg 0µg Currant
Tryptophan mg 0.009mg Orange
Threonine mg 0.015mg Orange
Isoleucine mg 0.025mg Orange
Leucine mg 0.023mg Orange
Lysine mg 0.047mg Orange
Methionine mg 0.02mg Orange
Phenylalanine mg 0.031mg Orange
Valine mg 0.04mg Orange
Histidine mg 0.018mg Orange
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.017g 0.015g Orange
Monounsaturated Fat 0.028g 0.023g Currant
Polyunsaturated fat 0.088g 0.025g Currant

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Currant Orange
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
24
Orange
Mineral Summary Score
18
Currant
8
Orange

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%
Orange
Carbohydrates
14%
Currant
12%
Orange
Fats
1%
Currant
1%
Orange

Comparison summary

Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Orange
Orange is lower in Saturated Fat (difference - 0.002g)
Which food is cheaper?
Orange
Orange is cheaper (difference - $0.1)
Which food is richer in vitamins?
Orange
Orange is relatively richer in vitamins
Which food is lower in Sugar?
Currant
Currant is lower in Sugar (difference - 1.98g)
Which food is lower in glycemic index?
Currant
Currant is lower in glycemic index (difference - 20)
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)

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 - 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.