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Currant vs. Prunes — In-Depth Nutrition Comparison

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A recap on the differences between currants and prunes

  • Currants have more vitamin C; however, prunes are higher in vitamin K, copper, vitamin A, potassium, fiber, vitamin B3, vitamin B2, vitamin B6, and vitamin B5.
  • Currants cover 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
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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%
Prunes
Prunes
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 13% 65% 35% 94% 12% 30% 0.26% 39% 1.6%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +100%
Contains more MagnesiumMagnesium +215.4%
Contains more CalciumCalcium +30.3%
Contains more PotassiumPotassium +166.2%
Contains more CopperCopper +162.6%
Contains more ZincZinc +91.3%
Contains more PhosphorusPhosphorus +56.8%
Contains more ManganeseManganese +60.8%
~equal in Iron ~0.93mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 137% 0% 0.67% 2% 10% 12% 1.9% 3.8% 16% 0% 28% 6%
Prunes
Prunes
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 2% 0% 13% 8.6% 13% 43% 35% 25% 47% 0% 149% 3%
Contains more Vitamin CVitamin C +6733.3%
Contains more FolateFolate +100%
Contains more Vitamin AVitamin A +1850%
Contains more Vitamin EVitamin E +330%
Contains more Vitamin B1Vitamin B1 +27.5%
Contains more Vitamin B2Vitamin B2 +272%
Contains more Vitamin B3Vitamin B3 +1782%
Contains more Vitamin B5Vitamin B5 +559.4%
Contains more Vitamin B6Vitamin B6 +192.9%
Contains more Vitamin KVitamin K +440.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Currant Prunes DV% diff.
Vitamin C 41mg 0.6mg 45%
Vitamin K 11µg 59.5µg 40%
Copper 0.107mg 0.281mg 19%
Carbs 13.8g 63.88g 17%
Potassium 275mg 732mg 13%
Fiber 4.3g 7.1g 11%
Vitamin B3 0.1mg 1.882mg 11%
Fructose 3.53g 12.45g 11%
Vitamin B2 0.05mg 0.186mg 10%
Vitamin B6 0.07mg 0.205mg 10%
Calories 56kcal 240kcal 9%
Magnesium 13mg 41mg 7%
Vitamin B5 0.064mg 0.422mg 7%
Manganese 0.186mg 0.299mg 5%
Phosphorus 44mg 69mg 4%
Vitamin A 2µg 39µg 4%
Protein 1.4g 2.18g 2%
Zinc 0.23mg 0.44mg 2%
Starch 5.11g 2%
Vitamin E 0.1mg 0.43mg 2%
Calcium 33mg 43mg 1%
Iron 1mg 0.93mg 1%
Selenium 0.6µg 0.3µg 1%
Vitamin B1 0.04mg 0.051mg 1%
Folate 8µg 4µg 1%
Protein per 100 calories 2.5g 0.91g N/A
Calories per 10 g protein 400kcal 1101kcal N/A
Weight per 100 calories 179g 42g N/A
Fats 0.2g 0.38g 0%
Net carbs 9.5g 56.78g N/A
Sugar 7.37g 38.13g N/A
Sodium 1mg 2mg 0%
Choline 7.6mg 10.1mg 0%
Saturated fat 0.017g 0.088g 0%
Monounsaturated fat 0.028g 0.053g 0%
Polyunsaturated fat 0.088g 0.062g 0%
Tryptophan 0.025mg 0%
Threonine 0.049mg 0%
Isoleucine 0.041mg 0%
Leucine 0.066mg 0%
Lysine 0.05mg 0%
Methionine 0.016mg 0%
Phenylalanine 0.052mg 0%
Valine 0.056mg 0%
Histidine 0.027mg 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
Prunes
Prunes
4
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 WaterWater +171.5%
Contains more ProteinProtein +55.7%
Contains more FatsFats +90%
Contains more CarbsCarbs +362.9%
Contains more OtherOther +306.2%

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
Prunes
Prunes
1
43% 26% 31%
Saturated fat: Sat. Fat 0.088 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 g
Contains less Sat. FatSaturated fat -80.7%
Contains more Poly. FatPolyunsaturated fat +41.9%
Contains more Mono. FatMonounsaturated fat +89.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
Prunes
4
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 SucroseSucrose +306.7%
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +690.7%
Contains more FructoseFructose +252.7%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. 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.