Currant vs. Pomegranate — In-Depth Nutrition Comparison
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Significant differences between currants and pomegranate
- Currants have more vitamin C and iron; however, pomegranate is richer in folate, vitamin B5, and copper.
- Currants cover your daily vitamin C needs 34% more than pomegranate.
- Pomegranate has 3 times less iron than currants. Currants have 1mg of iron, while pomegranate has 0.3mg.
- Currants contain 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
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more CalciumCalcium | +230% |
| Contains more PotassiumPotassium | +16.5% |
| Contains more IronIron | +233.3% |
| Contains more PhosphorusPhosphorus | +22.2% |
| Contains less SodiumSodium | -66.7% |
| Contains more ManganeseManganese | +56.3% |
| Contains more SeleniumSelenium | +20% |
| Contains more CopperCopper | +47.7% |
| Contains more ZincZinc | +52.2% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin CVitamin C | +302% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +500% |
| Contains more Vitamin B1Vitamin B1 | +67.5% |
| Contains more Vitamin B3Vitamin B3 | +193% |
| Contains more Vitamin B5Vitamin B5 | +489.1% |
| Contains more Vitamin KVitamin K | +49.1% |
| Contains more FolateFolate | +375% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 41mg | 10.2mg | 34% |
| Iron | 1mg | 0.3mg | 9% |
| Folate | 8µg | 38µg | 8% |
| Copper | 0.107mg | 0.158mg | 6% |
| Vitamin B5 | 0.064mg | 0.377mg | 6% |
| Vitamin K | 11µg | 16.4µg | 5% |
| Fructose | 3.53g | 4% | |
| Vitamin E | 0.1mg | 0.6mg | 3% |
| Manganese | 0.186mg | 0.119mg | 3% |
| Carbs | 13.8g | 18.7g | 2% |
| Calcium | 33mg | 10mg | 2% |
| Vitamin B1 | 0.04mg | 0.067mg | 2% |
| Calories | 56kcal | 83kcal | 1% |
| Protein | 1.4g | 1.67g | 1% |
| Fats | 0.2g | 1.17g | 1% |
| Potassium | 275mg | 236mg | 1% |
| Fiber | 4.3g | 4g | 1% |
| Zinc | 0.23mg | 0.35mg | 1% |
| Phosphorus | 44mg | 36mg | 1% |
| Vitamin B3 | 0.1mg | 0.293mg | 1% |
| Protein per 100 calories | 2.5g | 2g | N/A |
| Calories per 10 g protein | 400kcal | 497kcal | N/A |
| Weight per 100 calories | 179g | 120g | N/A |
| Net carbs | 9.5g | 14.7g | N/A |
| Magnesium | 13mg | 12mg | 0% |
| Sugar | 7.37g | 13.67g | N/A |
| Sodium | 1mg | 3mg | 0% |
| Vitamin A | 2µg | 0µg | 0% |
| Selenium | 0.6µg | 0.5µg | 0% |
| Vitamin B2 | 0.05mg | 0.053mg | 0% |
| Vitamin B6 | 0.07mg | 0.075mg | 0% |
| Choline | 7.6mg | 7.6mg | 0% |
| Saturated fat | 0.017g | 0.12g | 0% |
| Monounsaturated fat | 0.028g | 0.093g | 0% |
| Polyunsaturated fat | 0.088g | 0.079g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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 more ProteinProtein | +19.3% |
| Contains more FatsFats | +485% |
| Contains more CarbsCarbs | +35.5% |
~equal in
Water
~77.93g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.017 g
Monounsaturated fat:
Mono. Fat
0.028 g
Polyunsaturated fat:
Poly. Fat
0.088 g
Saturated fat:
Sat. Fat
0.12 g
Monounsaturated fat:
Mono. Fat
0.093 g
Polyunsaturated fat:
Poly. Fat
0.079 g
| Contains less Sat. FatSaturated fat | -85.8% |
| Contains more Poly. FatPolyunsaturated fat | +11.4% |
| Contains more Mono. FatMonounsaturated fat | +232.1% |
