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Currant vs. Flax seeds — In-Depth Nutrition Comparison

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The main differences between currants and flax seeds

  • Currants have more vitamin C; however, flax seeds have more vitamin B1, copper, manganese, fiber, magnesium, phosphorus, iron, selenium, and zinc.
  • Daily need coverage for vitamin B1 for flax seeds is 134% higher.
  • Flax seeds have 68 times less vitamin C than currants. Currants have 41mg of vitamin C, while flax seeds have 0.6mg.

Food types used in this article are Currants, red and white, raw and Seeds, flaxseed.

Infographic

Currant vs Flax seeds infographic
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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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains less SodiumSodium -96.7%
Contains more MagnesiumMagnesium +2915.4%
Contains more CalciumCalcium +672.7%
Contains more PotassiumPotassium +195.6%
Contains more IronIron +473%
Contains more CopperCopper +1040.2%
Contains more ZincZinc +1787%
Contains more PhosphorusPhosphorus +1359.1%
Contains more ManganeseManganese +1234.4%
Contains more SeleniumSelenium +4133.3%

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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin CVitamin C +6733.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +155.8%
Contains more Vitamin EVitamin E +210%
Contains more Vitamin B1Vitamin B1 +4010%
Contains more Vitamin B2Vitamin B2 +222%
Contains more Vitamin B3Vitamin B3 +2980%
Contains more Vitamin B5Vitamin B5 +1439.1%
Contains more Vitamin B6Vitamin B6 +575.7%
Contains more FolateFolate +987.5%
Contains more CholineCholine +935.5%
~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
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more WaterWater +1106.2%
Contains more ProteinProtein +1206.4%
Contains more FatsFats +20980%
Contains more CarbsCarbs +109.3%
Contains more OtherOther +470.8%

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
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +26782.1%
Contains more Poly. FatPolyunsaturated fat +32547.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
74% 26%
Starch: 0 g
Sucrose: 1.15 g
Glucose: 0.4 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +705%
Contains more FructoseFructose +∞%
Contains more SucroseSucrose +88.5%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Currant Flax seeds DV% diff.
Polyunsaturated fat 0.088g 28.73g 191%
Vitamin B1 0.04mg 1.644mg 134%
Copper 0.107mg 1.22mg 124%
Manganese 0.186mg 2.482mg 100%
Fiber 4.3g 27.3g 92%
Magnesium 13mg 392mg 90%
Phosphorus 44mg 642mg 85%
Fats 0.2g 42.16g 65%
Iron 1mg 5.73mg 59%
Vitamin C 41mg 0.6mg 45%
Selenium 0.6µg 25.4µg 45%
Zinc 0.23mg 4.34mg 37%
Protein 1.4g 18.29g 34%
Vitamin B6 0.07mg 0.473mg 31%
Calories 56kcal 534kcal 24%
Calcium 33mg 255mg 22%
Folate 8µg 87µg 20%
Monounsaturated fat 0.028g 7.527g 19%
Vitamin B3 0.1mg 3.08mg 19%
Vitamin B5 0.064mg 0.985mg 18%
Saturated fat 0.017g 3.663g 17%
Potassium 275mg 813mg 16%
Choline 7.6mg 78.7mg 13%
Vitamin B2 0.05mg 0.161mg 9%
Vitamin K 11µg 4.3µg 6%
Carbs 13.8g 28.88g 5%
Fructose 3.53g 0g 4%
Vitamin E 0.1mg 0.31mg 1%
Sodium 1mg 30mg 1%
Net carbs 9.5g 1.58g N/A
Sugar 7.37g 1.55g N/A
Vitamin A 2µg 0µg 0%
Tryptophan 0.297mg 0%
Threonine 0.766mg 0%
Isoleucine 0.896mg 0%
Leucine 1.235mg 0%
Lysine 0.862mg 0%
Methionine 0.37mg 0%
Phenylalanine 0.957mg 0%
Valine 1.072mg 0%
Histidine 0.472mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Currant Flax seeds
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
62%
Flax seeds
Minerals Daily Need Coverage Score
17%
Currant
191%
Flax seeds

Comparison summary

Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is lower in Sugar?
Flax seeds
Flax seeds is lower in Sugar (difference - 5.82g)
Which food is richer in vitamins?
Flax seeds
Flax seeds is relatively richer in vitamins
Which food contains less Sodium?
Currant
Currant contains less Sodium (difference - 29mg)
Which food is lower in Saturated fat?
Currant
Currant is lower in Saturated fat (difference - 3.646g)
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 - $2.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.