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Currant vs. Salmonberries — In-Depth Nutrition Comparison

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How are Currant and Salmonberries different?

  • Currant is richer in Vitamin C, Fiber, Copper, and Iron, while Salmonberries are higher in Manganese, Vitamin E , and Vitamin A RAE.
  • Salmonberries covers your daily need of Manganese 40% more than Currant.
  • Currant contains 4 times more Vitamin C than Salmonberries. Currant contains 41mg of Vitamin C, while Salmonberries contain 9.2mg.
  • Salmonberries are lower in Sugar.

Currants, red and white, raw and Salmonberries, raw (Alaska Native) types were used in this article.

Infographic

Currant vs Salmonberries 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.
Contains more Calcium +153.8%
Contains more Iron +150%
Contains more Phosphorus +63%
Contains more Potassium +150%
Contains less Sodium -92.9%
Contains more Copper +256.7%
Contains more Magnesium +15.4%
Contains more Zinc +21.7%
Contains more Manganese +491.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9.9% 38% 9.3% 19% 24% 0.13% 6.3% 36% 24% 3.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3.9% 15% 11% 12% 9.7% 1.8% 7.6% 10% 143% 0%
Contains more Calcium +153.8%
Contains more Iron +150%
Contains more Phosphorus +63%
Contains more Potassium +150%
Contains less Sodium -92.9%
Contains more Copper +256.7%
Contains more Magnesium +15.4%
Contains more Zinc +21.7%
Contains more Manganese +491.4%

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 more Vitamin C +345.7%
Contains more Vitamin A +1081%
Contains more Vitamin E +1510%
Contains more Vitamin B2 +24%
Contains more Vitamin B3 +366%
Contains more Vitamin B5 +160.9%
Contains more Vitamin B6 +11.4%
Contains more Folate +112.5%
Contains more Vitamin K +34.5%
Equal in Vitamin B1 - 0.041
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2.5% 2% 0% 137% 10% 12% 1.9% 3.8% 16% 6% 0% 4.1% 28%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 30% 32% 0% 31% 10% 14% 8.7% 10% 18% 13% 0% 0% 37%
Contains more Vitamin C +345.7%
Contains more Vitamin A +1081%
Contains more Vitamin E +1510%
Contains more Vitamin B2 +24%
Contains more Vitamin B3 +366%
Contains more Vitamin B5 +160.9%
Contains more Vitamin B6 +11.4%
Contains more Folate +112.5%
Contains more Vitamin K +34.5%
Equal in Vitamin B1 - 0.041

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +64.7%
Contains more Carbs +37.3%
Contains more Other +16.1%
Contains more Fats +65%
Equal in Water - 88.21
14% 84%
Protein: 1.4 g
Fats: 0.2 g
Carbs: 13.8 g
Water: 83.95 g
Other: 0.65 g
10% 88%
Protein: 0.85 g
Fats: 0.33 g
Carbs: 10.05 g
Water: 88.21 g
Other: 0.56 g
Contains more Protein +64.7%
Contains more Carbs +37.3%
Contains more Other +16.1%
Contains more Fats +65%
Equal in Water - 88.21

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +2950%
Contains more Glucose +69.5%
Contains more Fructose +101.7%
8% 44% 48%
Starch: 0 g
Sucrose: 0.61 g
Glucose: 3.22 g
Fructose: 3.53 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
52% 48%
Starch: 0 g
Sucrose: 0.02 g
Glucose: 1.9 g
Fructose: 1.75 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +2950%
Contains more Glucose +69.5%
Contains more Fructose +101.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Currant Salmonberries Opinion
Net carbs 9.5g 8.15g Currant
Protein 1.4g 0.85g Currant
Fats 0.2g 0.33g Salmonberries
Carbs 13.8g 10.05g Currant
Calories 56kcal 47kcal Currant
Fructose 3.53g 1.75g Currant
Sugar 7.37g 3.66g Salmonberries
Fiber 4.3g 1.9g Currant
Calcium 33mg 13mg Currant
Iron 1mg 0.4mg Currant
Magnesium 13mg 15mg Salmonberries
Phosphorus 44mg 27mg Currant
Potassium 275mg 110mg Currant
Sodium 1mg 14mg Currant
Zinc 0.23mg 0.28mg Salmonberries
Copper 0.107mg 0.03mg Currant
Manganese 0.186mg 1.1mg Salmonberries
Selenium 0.6µg Currant
Vitamin A 42IU 496IU Salmonberries
Vitamin A RAE 2µg 50µg Salmonberries
Vitamin E 0.1mg 1.61mg Salmonberries
Vitamin C 41mg 9.2mg Currant
Vitamin B1 0.04mg 0.041mg Salmonberries
Vitamin B2 0.05mg 0.062mg Salmonberries
Vitamin B3 0.1mg 0.466mg Salmonberries
Vitamin B5 0.064mg 0.167mg Salmonberries
Vitamin B6 0.07mg 0.078mg Salmonberries
Folate 8µg 17µg Salmonberries
Choline 7.6mg Currant
Vitamin K 11µg 14.8µg Salmonberries
Saturated Fat 0.017g Salmonberries
Monounsaturated Fat 0.028g Currant
Polyunsaturated fat 0.088g Currant

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Currant Salmonberries
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
16%
Salmonberries
Minerals Daily Need Coverage Score
17%
Currant
21%
Salmonberries

Comparison summary

Which food is lower in Sugar?
Salmonberries
Salmonberries is lower in Sugar (difference - 3.71g)
Which food is lower in Cholesterol?
Salmonberries
Salmonberries is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Salmonberries
Salmonberries is lower in Saturated Fat (difference - 0.017g)
Which food is lower in glycemic index?
Salmonberries
Salmonberries is lower in glycemic index (difference - 25)
Which food is cheaper?
Salmonberries
Salmonberries is cheaper (difference - $0.5)
Which food is richer in vitamins?
Salmonberries
Salmonberries is relatively richer in vitamins
Which food contains less Sodium?
Currant
Currant contains less Sodium (difference - 13mg)
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

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. Salmonberries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168048/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.