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  6. Currant vs. Prunes

Currant vs. Prunes — In-Depth Nutrition Comparison

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A recap on differences between Currant and Prunes

  • Currant has more Vitamin C, however, Prunes is higher in Vitamin K, Copper, Potassium, Fiber, Vitamin B3, Vitamin B2, Vitamin B6, Vitamin B5, and Magnesium.
  • Currant covers your daily Vitamin C needs 45% more than Prunes.

Food varieties used in this article are Currants, red and white, raw and Plums, dried (prunes), uncooked.

Infographic

Currant vs Prunes 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.
Currant
Currant
3
:
7
Prunes
Prunes
Contains less Sodium -50%
Contains more Selenium +100%
Contains more Calcium +30.3%
Contains more Magnesium +215.4%
Contains more Phosphorus +56.8%
Contains more Potassium +166.2%
Contains more Zinc +91.3%
Contains more Copper +162.6%
Contains more Manganese +60.8%
Equal in Iron - 0.93
Currant
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 38% 10% 19% 25% 1% 7% 36% 25% 4%
Prunes
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Contains less Sodium -50%
Contains more Selenium +100%
Contains more Calcium +30.3%
Contains more Magnesium +215.4%
Contains more Phosphorus +56.8%
Contains more Potassium +166.2%
Contains more Zinc +91.3%
Contains more Copper +162.6%
Contains more Manganese +60.8%
Equal in Iron - 0.93

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.
Currant
Currant
2
:
8
Prunes
Prunes
Contains more Vitamin C +6733.3%
Contains more Folate +100%
Contains more Vitamin A +1759.5%
Contains more Vitamin E +330%
Contains more Vitamin B1 +27.5%
Contains more Vitamin B2 +272%
Contains more Vitamin B3 +1782%
Contains more Vitamin B5 +559.4%
Contains more Vitamin B6 +192.9%
Contains more Vitamin K +440.9%
Currant
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%
Prunes
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 47% 9% 0% 2% 13% 43% 36% 26% 48% 3% 0% 149%
Contains more Vitamin C +6733.3%
Contains more Folate +100%
Contains more Vitamin A +1759.5%
Contains more Vitamin E +330%
Contains more Vitamin B1 +27.5%
Contains more Vitamin B2 +272%
Contains more Vitamin B3 +1782%
Contains more Vitamin B5 +559.4%
Contains more Vitamin B6 +192.9%
Contains more Vitamin K +440.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Currant
Currant
1
:
4
Prunes
Prunes
Contains more Water +171.5%
Contains more Protein +55.7%
Contains more Fats +90%
Contains more Carbs +362.9%
Contains more Other +306.2%
Currant
14% 84%
Protein: 1.4 g
Fats: 0.2 g
Carbs: 13.8 g
Water: 83.95 g
Other: 0.65 g
Prunes
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Contains more Water +171.5%
Contains more Protein +55.7%
Contains more Fats +90%
Contains more Carbs +362.9%
Contains more Other +306.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Currant
Currant
2
:
1
Prunes
Prunes
Contains less Saturated Fat -80.7%
Contains more Polyunsaturated fat +41.9%
Contains more Monounsaturated Fat +89.3%
Currant
13% 21% 66%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.088 g
Prunes
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
Contains less Saturated Fat -80.7%
Contains more Polyunsaturated fat +41.9%
Contains more Monounsaturated Fat +89.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Currant
Currant
1
:
4
Prunes
Prunes
Contains more Sucrose +306.7%
Contains more Starch +∞%
Contains more Glucose +690.7%
Contains more Fructose +252.7%
Contains more Maltose +∞%
Currant
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
Prunes
12% 59% 29%
Starch: 5.11 g
Sucrose: 0.15 g
Glucose: 25.46 g
Fructose: 12.45 g
Lactose: 0 g
Maltose: 0.06 g
Galactose: 0 g
Contains more Sucrose +306.7%
Contains more Starch +∞%
Contains more Glucose +690.7%
Contains more Fructose +252.7%
Contains more Maltose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Currant Prunes Opinion
Net carbs 9.5g 56.78g Prunes
Protein 1.4g 2.18g Prunes
Fats 0.2g 0.38g Prunes
Carbs 13.8g 63.88g Prunes
Calories 56kcal 240kcal Prunes
Starch 5.11g Prunes
Fructose 3.53g 12.45g Prunes
Sugar 7.37g 38.13g Currant
Fiber 4.3g 7.1g Prunes
Calcium 33mg 43mg Prunes
Iron 1mg 0.93mg Currant
Magnesium 13mg 41mg Prunes
Phosphorus 44mg 69mg Prunes
Potassium 275mg 732mg Prunes
Sodium 1mg 2mg Currant
Zinc 0.23mg 0.44mg Prunes
Copper 0.107mg 0.281mg Prunes
Manganese 0.186mg 0.299mg Prunes
Selenium 0.6µg 0.3µg Currant
Vitamin A 42IU 781IU Prunes
Vitamin A RAE 2µg 39µg Prunes
Vitamin E 0.1mg 0.43mg Prunes
Vitamin C 41mg 0.6mg Currant
Vitamin B1 0.04mg 0.051mg Prunes
Vitamin B2 0.05mg 0.186mg Prunes
Vitamin B3 0.1mg 1.882mg Prunes
Vitamin B5 0.064mg 0.422mg Prunes
Vitamin B6 0.07mg 0.205mg Prunes
Folate 8µg 4µg Currant
Vitamin K 11µg 59.5µg Prunes
Tryptophan 0.025mg Prunes
Threonine 0.049mg Prunes
Isoleucine 0.041mg Prunes
Leucine 0.066mg Prunes
Lysine 0.05mg Prunes
Methionine 0.016mg Prunes
Phenylalanine 0.052mg Prunes
Valine 0.056mg Prunes
Histidine 0.027mg Prunes
Saturated Fat 0.017g 0.088g Currant
Monounsaturated Fat 0.028g 0.053g Prunes
Polyunsaturated fat 0.088g 0.062g Currant

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Currant Prunes
Low Fats diet ok
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
31%
Prunes
Minerals Daily Need Coverage Score
17%
Currant
32%
Prunes

Comparison summary

Which food is richer in minerals?
Prunes
Prunes is relatively richer in minerals
Which food is richer in vitamins?
Prunes
Prunes is relatively richer in vitamins
Which food is lower in Sugar?
Currant
Currant is lower in Sugar (difference - 30.76g)
Which food contains less Sodium?
Currant
Currant contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Currant
Currant is lower in Saturated Fat (difference - 0.071g)
Which food is lower in glycemic index?
Currant
Currant is lower in glycemic index (difference - 4)
Which food is cheaper?
Currant
Currant is cheaper (difference - $1.5)
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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.