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Currant vs. Puff pastry — In-Depth Nutrition Comparison

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A recap on differences between currants and puff pastry

  • Currants have more vitamin C and fiber; however, puff pastry is higher in selenium, vitamin B1, vitamin B3, iron, vitamin B2, manganese, and folate.
  • Currants cover your daily vitamin C needs 46% more than puff pastry.
  • Puff pastry contains 3 times less fiber than currants. Currants contain 4.3g of fiber, while puff pastry contains 1.5g.
  • Currants have less saturated fat.
  • The glycemic index of puff pastry is higher.

Food varieties used in this article are Currants, red and white, raw and Puff pastry, frozen, ready-to-bake, baked.

Infographic

Currant vs Puff pastry 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3% 5.5% 98% 38% 15% 26% 33% 65% 134%
Contains more CalciumCalcium +230%
Contains more PotassiumPotassium +343.5%
Contains less SodiumSodium -99.6%
Contains more MagnesiumMagnesium +23.1%
Contains more IronIron +160%
Contains more ZincZinc +134.8%
Contains more PhosphorusPhosphorus +36.4%
Contains more ManganeseManganese +166.1%
Contains more SeleniumSelenium +3983.3%
~equal in Copper ~0.115mg

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 137% 0.67% 2% 0% 10% 12% 1.9% 3.8% 16% 0% 28% 6% 4.1%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 11% 0% 81% 60% 71% 0% 4.4% 0% 41% 41% 3.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +268.4%
Contains more CholineCholine +22.6%
Contains more Vitamin EVitamin E +450%
Contains more Vitamin B1Vitamin B1 +707.5%
Contains more Vitamin B2Vitamin B2 +416%
Contains more Vitamin B3Vitamin B3 +3700%
Contains more Vitamin KVitamin K +48.2%
Contains more FolateFolate +587.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
7% 39% 46% 7%
Protein: 7.4 g
Fats: 38.5 g
Carbs: 45.7 g
Water: 7.4 g
Other: 1 g
Contains more WaterWater +1034.5%
Contains more ProteinProtein +428.6%
Contains more FatsFats +19150%
Contains more CarbsCarbs +231.2%
Contains more OtherOther +53.8%

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
15% 24% 61%
Saturated fat: Sat. Fat 5.502 g
Monounsaturated fat: Mono. Fat 8.828 g
Polyunsaturated fat: Poly. Fat 22.228 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +31428.6%
Contains more Poly. FatPolyunsaturated fat +25159.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Currant Puff pastry DV% diff.
Polyunsaturated fat 0.088g 22.228g 148%
Fats 0.2g 38.5g 59%
Vitamin C 41mg 0mg 46%
Selenium 0.6µg 24.5µg 43%
Calories 56kcal 558kcal 25%
Saturated fat 0.017g 5.502g 25%
Vitamin B1 0.04mg 0.323mg 24%
Vitamin B3 0.1mg 3.8mg 23%
Monounsaturated fat 0.028g 8.828g 22%
Iron 1mg 2.6mg 20%
Vitamin B2 0.05mg 0.258mg 16%
Manganese 0.186mg 0.495mg 13%
Protein 1.4g 7.4g 12%
Folate 8µg 55µg 12%
Fiber 4.3g 1.5g 11%
Carbs 13.8g 45.7g 11%
Sodium 1mg 253mg 11%
Potassium 275mg 62mg 6%
Fructose 3.53g 4%
Vitamin K 11µg 16.3µg 4%
Vitamin B6 0.07mg 0.019mg 4%
Vitamin E 0.1mg 0.55mg 3%
Zinc 0.23mg 0.54mg 3%
Calcium 33mg 10mg 2%
Phosphorus 44mg 60mg 2%
Copper 0.107mg 0.115mg 1%
Magnesium 13mg 16mg 1%
Vitamin B5 0.064mg 0mg 1%
Net carbs 9.5g 44.2g N/A
Sugar 7.37g 0.75g N/A
Vitamin A 2µg 0µg 0%
Choline 7.6mg 6.2mg 0%
Tryptophan 0.086mg 0%
Threonine 0.198mg 0%
Isoleucine 0.275mg 0%
Leucine 0.514mg 0%
Lysine 0.144mg 0%
Methionine 0.131mg 0%
Phenylalanine 0.367mg 0%
Valine 0.312mg 0%
Histidine 0.158mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Currant Puff pastry
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
17%
Currant
24%
Puff pastry
Minerals Daily Need Coverage Score
17%
Currant
43%
Puff pastry

Comparison summary

Which food is lower in Sugar?
Puff pastry
Puff pastry is lower in Sugar (difference - 6.62g)
Which food is cheaper?
Puff pastry
Puff pastry is cheaper (difference - $0.5)
Which food is richer in minerals?
Puff pastry
Puff pastry is relatively richer in minerals
Which food contains less Sodium?
Currant
Currant contains less Sodium (difference - 252mg)
Which food is lower in Saturated fat?
Currant
Currant is lower in Saturated fat (difference - 5.485g)
Which food is lower in glycemic index?
Currant
Currant is lower in glycemic index (difference - 31)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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

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. Puff pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172738/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.