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Currant vs Raspberry - In-Depth Nutrition Comparison

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What are the main differences between Currant and Raspberry?

  • Currant is richer in Vitamin C, yet Raspberry is richer in Manganese, Fiber, Vitamin B5, and Vitamin E .
  • Raspberry's daily need coverage for Manganese is 21% higher.
  • Currant has 2 times more Potassium than Raspberry. Currant has 275mg of Potassium, while Raspberry has 151mg.
  • Raspberry contains less Sugar.

We used Currants, red and white, raw and Raspberries, raw types in this comparison.

Infographic

Currant vs Raspberry 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 +32%
Contains more Iron +44.9%
Contains more Phosphorus +51.7%
Contains more Potassium +82.1%
Contains more Copper +18.9%
Contains more Magnesium +69.2%
Contains more Zinc +82.6%
Equal in Sodium - 1
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 10% 38% 10% 19% 25% 1% 7% 36%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 26% 16% 13% 14% 1% 12% 30%
Contains more Calcium +32%
Contains more Iron +44.9%
Contains more Phosphorus +51.7%
Contains more Potassium +82.1%
Contains more Copper +18.9%
Contains more Magnesium +69.2%
Contains more Zinc +82.6%
Equal in Sodium - 1

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 +27.3%
Contains more Vitamin C +56.5%
Contains more Vitamin B1 +25%
Contains more Vitamin B2 +31.6%
Contains more Vitamin B6 +27.3%
Contains more Vitamin K +41%
Contains more Vitamin E +770%
Contains more Vitamin B3 +498%
Contains more Vitamin B5 +414.1%
Contains more Folate +162.5%
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 2% 18% 0% 88% 8% 9% 12% 20% 13% 16% 0% 20%
Contains more Vitamin A +27.3%
Contains more Vitamin C +56.5%
Contains more Vitamin B1 +25%
Contains more Vitamin B2 +31.6%
Contains more Vitamin B6 +27.3%
Contains more Vitamin K +41%
Contains more Vitamin E +770%
Contains more Vitamin B3 +498%
Contains more Vitamin B5 +414.1%
Contains more Folate +162.5%

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 Raspberry
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Currant Raspberry Opinion
Net carbs 9.5g 5.44g Currant
Protein 1.4g 1.2g Currant
Fats 0.2g 0.65g Raspberry
Carbs 13.8g 11.94g Currant
Calories 56kcal 52kcal Currant
Starch g 0g Raspberry
Fructose 3.53g 2.35g Currant
Sugar 7.37g 4.42g Raspberry
Fiber 4.3g 6.5g Raspberry
Calcium 33mg 25mg Currant
Iron 1mg 0.69mg Currant
Magnesium 13mg 22mg Raspberry
Phosphorus 44mg 29mg Currant
Potassium 275mg 151mg Currant
Sodium 1mg 1mg
Zinc 0.23mg 0.42mg Raspberry
Copper 0.107mg 0.09mg Currant
Vitamin A 42IU 33IU Currant
Vitamin E 0.1mg 0.87mg Raspberry
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 41mg 26.2mg Currant
Vitamin B1 0.04mg 0.032mg Currant
Vitamin B2 0.05mg 0.038mg Currant
Vitamin B3 0.1mg 0.598mg Raspberry
Vitamin B5 0.064mg 0.329mg Raspberry
Vitamin B6 0.07mg 0.055mg Currant
Folate 8µg 21µg Raspberry
Vitamin B12 0µg 0µg
Vitamin K 11µg 7.8µg Currant
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 0.019g Currant
Monounsaturated Fat 0.028g 0.064g Raspberry
Polyunsaturated fat 0.088g 0.375g Raspberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Currant Raspberry
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
17
Raspberry
Mineral Summary Score
18
Currant
15
Raspberry

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
7%
Raspberry
Carbohydrates
14%
Currant
12%
Raspberry
Fats
1%
Currant
3%
Raspberry

Comparison summary

Which food is lower in Sugar?
Raspberry
Raspberry is lower in Sugar (difference - 2.95g)
Which food is lower in Saturated Fat?
Currant
Currant is lower in Saturated Fat (difference - 0.002g)
Which food is lower in glycemic index?
Currant
Currant is lower in glycemic index (difference - 1)
Which food is cheaper?
Currant
Currant is cheaper (difference - $0.2)
Which food is richer in minerals?
Currant
Currant is relatively richer in minerals
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
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

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. Raspberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/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.