Currant vs. Pomegranate — In-Depth Nutrition Comparison
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Significant differences between Currant and Pomegranate
- Currant has more Vitamin C, and Iron, however, Pomegranate is richer in Folate, Vitamin B5, and Copper.
- Currant covers your daily Vitamin C needs 34% more than Pomegranate.
- Pomegranate has 3 times less Iron than Currant. Currant has 1mg of Iron, while Pomegranate has 0.3mg.
- Currant contains less Sugar.
Specific food types used in this comparison are Currants, red and white, raw and Pomegranates, raw.
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.
Contains
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Calcium
+230%
Contains
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Iron
+233.3%
Contains
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Phosphorus
+22.2%
Contains
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Potassium
+16.5%
Contains
less
Sodium
-66.7%
Contains
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Manganese
+56.3%
Contains
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Selenium
+20%
Contains
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Zinc
+52.2%
Contains
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Copper
+47.7%
Equal in Magnesium - 12
Contains
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Calcium
+230%
Contains
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Iron
+233.3%
Contains
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Phosphorus
+22.2%
Contains
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Potassium
+16.5%
Contains
less
Sodium
-66.7%
Contains
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Manganese
+56.3%
Contains
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Selenium
+20%
Contains
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Zinc
+52.2%
Contains
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Copper
+47.7%
Equal in Magnesium - 12
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
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Vitamin A
+∞%
Contains
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Vitamin C
+302%
Contains
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Vitamin E
+500%
Contains
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Vitamin B1
+67.5%
Contains
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Vitamin B3
+193%
Contains
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Vitamin B5
+489.1%
Contains
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Folate
+375%
Contains
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Vitamin K
+49.1%
Equal in Vitamin B2 - 0.053
Equal in Vitamin B6 - 0.075
Contains
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Vitamin A
+∞%
Contains
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Vitamin C
+302%
Contains
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Vitamin E
+500%
Contains
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Vitamin B1
+67.5%
Contains
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Vitamin B3
+193%
Contains
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Vitamin B5
+489.1%
Contains
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Folate
+375%
Contains
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Vitamin K
+49.1%
Equal in Vitamin B2 - 0.053
Equal in Vitamin B6 - 0.075
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Other
+22.6%
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Protein
+19.3%
Contains
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Fats
+485%
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Carbs
+35.5%
Equal in Water - 77.93
Protein:
1.4 g
Fats:
0.2 g
Carbs:
13.8 g
Water:
83.95 g
Other:
0.65 g
Protein:
1.67 g
Fats:
1.17 g
Carbs:
18.7 g
Water:
77.93 g
Other:
0.53 g
Contains
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Other
+22.6%
Contains
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Protein
+19.3%
Contains
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Fats
+485%
Contains
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Carbs
+35.5%
Equal in Water - 77.93
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-85.8%
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Polyunsaturated fat
+11.4%
Contains
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Monounsaturated Fat
+232.1%
Saturated Fat:
0.017 g
Monounsaturated Fat:
0.028 g
Polyunsaturated fat:
0.088 g
Saturated Fat:
0.12 g
Monounsaturated Fat:
0.093 g
Polyunsaturated fat:
0.079 g
Contains
less
Saturated Fat
-85.8%
Contains
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Polyunsaturated fat
+11.4%
Contains
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Monounsaturated Fat
+232.1%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 9.5g | 14.7g |
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| Protein | 1.4g | 1.67g |
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| Fats | 0.2g | 1.17g |
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| Carbs | 13.8g | 18.7g |
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| Calories | 56kcal | 83kcal |
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| Fructose | 3.53g |
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| Sugar | 7.37g | 13.67g |
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| Fiber | 4.3g | 4g |
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| Calcium | 33mg | 10mg |
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| Iron | 1mg | 0.3mg |
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| Magnesium | 13mg | 12mg |
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| Phosphorus | 44mg | 36mg |
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| Potassium | 275mg | 236mg |
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| Sodium | 1mg | 3mg |
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| Zinc | 0.23mg | 0.35mg |
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| Copper | 0.107mg | 0.158mg |
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| Manganese | 0.186mg | 0.119mg |
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| Selenium | 0.6µg | 0.5µg |
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| Vitamin A | 42IU | 0IU |
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| Vitamin A RAE | 2µg | 0µg |
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| Vitamin E | 0.1mg | 0.6mg |
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| Vitamin C | 41mg | 10.2mg |
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| Vitamin B1 | 0.04mg | 0.067mg |
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| Vitamin B2 | 0.05mg | 0.053mg |
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| Vitamin B3 | 0.1mg | 0.293mg |
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| Vitamin B5 | 0.064mg | 0.377mg |
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| Vitamin B6 | 0.07mg | 0.075mg |
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| Folate | 8µg | 38µg |
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| Vitamin K | 11µg | 16.4µg |
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| Saturated Fat | 0.017g | 0.12g |
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| Monounsaturated Fat | 0.028g | 0.093g |
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| Polyunsaturated fat | 0.088g | 0.079g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
16%
Minerals Daily Need Coverage Score
17%
14%
Comparison summary
Which food is richer in vitamins?
Pomegranate is relatively richer in vitamins
Which food is lower in Sugar?
Currant is lower in Sugar (difference - 6.3g)
Which food contains less Sodium?
Currant contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Currant is lower in Saturated Fat (difference - 0.103g)
Which food is lower in glycemic index?
Currant is lower in glycemic index (difference - 25)
Which food is cheaper?
Currant is cheaper (difference - $0.5)
Which food is richer in minerals?
Currant is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)