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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

Currant vs Pomegranate 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +230%
Contains more Iron +233.3%
Contains more Phosphorus +22.2%
Contains more Potassium +16.5%
Contains less Sodium -66.7%
Contains more Zinc +52.2%
Contains more Copper +47.7%
Equal in Magnesium - 12
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 10% 38% 10% 19% 25% 1% 7% 36%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 12% 9% 16% 21% 1% 10% 53%
Contains more Calcium +230%
Contains more Iron +233.3%
Contains more Phosphorus +22.2%
Contains more Potassium +16.5%
Contains less Sodium -66.7%
Contains more Zinc +52.2%
Contains more 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +∞%
Contains more Vitamin C +302%
Contains more Vitamin E +500%
Contains more Vitamin B1 +67.5%
Contains more Vitamin B3 +193%
Contains more Vitamin B5 +489.1%
Contains more Folate +375%
Contains more Vitamin K +49.1%
Equal in Vitamin B2 - 0.053
Equal in Vitamin B6 - 0.075
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 0% 12% 0% 34% 17% 13% 6% 23% 18% 29% 0% 41%
Contains more Vitamin A +∞%
Contains more Vitamin C +302%
Contains more Vitamin E +500%
Contains more Vitamin B1 +67.5%
Contains more Vitamin B3 +193%
Contains more Vitamin B5 +489.1%
Contains more Folate +375%
Contains more Vitamin K +49.1%
Equal in Vitamin B2 - 0.053
Equal in Vitamin B6 - 0.075

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 Pomegranate
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
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Currant Pomegranate Opinion
Net carbs 9.5g 14.7g Pomegranate
Protein 1.4g 1.67g Pomegranate
Fats 0.2g 1.17g Pomegranate
Carbs 13.8g 18.7g Pomegranate
Calories 56kcal 83kcal Pomegranate
Starch g g
Fructose 3.53g g Currant
Sugar 7.37g 13.67g Currant
Fiber 4.3g 4g Currant
Calcium 33mg 10mg Currant
Iron 1mg 0.3mg Currant
Magnesium 13mg 12mg Currant
Phosphorus 44mg 36mg Currant
Potassium 275mg 236mg Currant
Sodium 1mg 3mg Currant
Zinc 0.23mg 0.35mg Pomegranate
Copper 0.107mg 0.158mg Pomegranate
Vitamin A 42IU 0IU Currant
Vitamin E 0.1mg 0.6mg Pomegranate
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 41mg 10.2mg Currant
Vitamin B1 0.04mg 0.067mg Pomegranate
Vitamin B2 0.05mg 0.053mg Pomegranate
Vitamin B3 0.1mg 0.293mg Pomegranate
Vitamin B5 0.064mg 0.377mg Pomegranate
Vitamin B6 0.07mg 0.075mg Pomegranate
Folate 8µg 38µg Pomegranate
Vitamin B12 0µg 0µg
Vitamin K 11µg 16.4µg Pomegranate
Tryptophan mg mg
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine mg mg
Methionine mg mg
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.017g 0.12g Currant
Monounsaturated Fat 0.028g 0.093g Pomegranate
Polyunsaturated fat 0.088g 0.079g Currant

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Currant Pomegranate
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
16
Pomegranate
Mineral Summary Score
18
Currant
15
Pomegranate

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
10%
Pomegranate
Carbohydrates
14%
Currant
19%
Pomegranate
Fats
1%
Currant
5%
Pomegranate

Comparison summary

Which food is richer in vitamins?
Pomegranate
Pomegranate is relatively richer in vitamins
Which food is lower in Sugar?
Currant
Currant is lower in Sugar (difference - 6.3g)
Which food contains less Sodium?
Currant
Currant contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Currant
Currant is lower in Saturated Fat (difference - 0.103g)
Which food is lower in glycemic index?
Currant
Currant is lower in glycemic index (difference - 25)
Which food is cheaper?
Currant
Currant is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.