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Currant vs. Sockeye salmon — In-Depth Nutrition Comparison

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Significant differences between currants and sockeye salmon

  • Currants have more vitamin C; however, sockeye salmon is richer in vitamin B12, vitamin D, selenium, vitamin B3, vitamin B6, phosphorus, vitamin B5, and choline.
  • Sockeye salmon covers your daily vitamin B12 needs 186% more than currants.
  • Currants have a higher glycemic index. The glycemic index of currants is 25, while the glycemic index of sockeye salmon is 0.

Specific food types used in this comparison are Currants, red and white, raw and Fish, salmon, sockeye, cooked, dry heat.

Infographic

Currant vs Sockeye salmon 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 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
Contains more CalciumCalcium +200%
Contains more IronIron +92.3%
Contains more CopperCopper +40.8%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +1330.8%
Contains more MagnesiumMagnesium +176.9%
Contains more PotassiumPotassium +58.5%
Contains more ZincZinc +139.1%
Contains more PhosphorusPhosphorus +593.2%
Contains more SeleniumSelenium +5816.7%

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% 19% 20% 251% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +10900%
Contains more FolateFolate +14.3%
Contains more Vitamin AVitamin A +2800%
Contains more Vitamin EVitamin E +890%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +292.5%
Contains more Vitamin B2Vitamin B2 +392%
Contains more Vitamin B3Vitamin B3 +10023%
Contains more Vitamin B5Vitamin B5 +1890.6%
Contains more Vitamin B6Vitamin B6 +1081.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1381.6%

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
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +24.7%
Contains more ProteinProtein +1791.4%
Contains more FatsFats +2685%
~equal in Other ~0.62g

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
23% 45% 32%
Saturated fat: Sat. Fat 0.969 g
Monounsaturated fat: Mono. Fat 1.864 g
Polyunsaturated fat: Poly. Fat 1.327 g
Contains less Sat. FatSaturated fat -98.2%
Contains more Mono. FatMonounsaturated fat +6557.1%
Contains more Poly. FatPolyunsaturated fat +1408%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Currant Sockeye salmon DV% diff.
Vitamin B12 0µg 4.47µg 186%
Vitamin D 0µg 16.7µg 84%
Vitamin D 0IU 670IU 84%
Vitamin B3 0.1mg 10.123mg 63%
Selenium 0.6µg 35.5µg 63%
Vitamin B6 0.07mg 0.827mg 58%
Protein 1.4g 26.48g 50%
Vitamin C 41mg 0mg 46%
Phosphorus 44mg 305mg 37%
Vitamin B5 0.064mg 1.274mg 24%
Cholesterol 0mg 61mg 20%
Choline 7.6mg 112.6mg 19%
Fiber 4.3g 0g 17%
Vitamin B2 0.05mg 0.246mg 15%
Vitamin B1 0.04mg 0.157mg 10%
Vitamin K 11µg 0.1µg 9%
Fats 0.2g 5.57g 8%
Polyunsaturated fat 0.088g 1.327g 8%
Manganese 0.186mg 0.013mg 8%
Iron 1mg 0.52mg 6%
Vitamin E 0.1mg 0.99mg 6%
Vitamin A 2µg 58µg 6%
Monounsaturated fat 0.028g 1.864g 5%
Calories 56kcal 156kcal 5%
Magnesium 13mg 36mg 5%
Potassium 275mg 436mg 5%
Carbs 13.8g 0g 5%
Sodium 1mg 92mg 4%
Fructose 3.53g 0g 4%
Saturated fat 0.017g 0.969g 4%
Copper 0.107mg 0.076mg 3%
Zinc 0.23mg 0.55mg 3%
Calcium 33mg 11mg 2%
Net carbs 9.5g 0g N/A
Sugar 7.37g 0g N/A
Folate 8µg 7µg 0%
Trans fat 0g 0.023g N/A
Tryptophan 0.335mg 0%
Threonine 1.247mg 0%
Isoleucine 1.274mg 0%
Leucine 2.185mg 0%
Lysine 2.574mg 0%
Methionine 0.858mg 0%
Phenylalanine 1.086mg 0%
Valine 1.461mg 0%
Histidine 0.711mg 0%
Omega-3 - EPA 0g 0.299g N/A
Omega-3 - DHA 0g 0.56g N/A
Omega-3 - DPA 0g 0.093g N/A
Omega-6 - Eicosadienoic acid 0.019g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Currant Sockeye salmon
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
113%
Sockeye salmon
Minerals Daily Need Coverage Score
17%
Currant
47%
Sockeye salmon

Comparison summary

Which food is lower in Sugar?
Sockeye salmon
Sockeye salmon is lower in Sugar (difference - 7.37g)
Which food is lower in glycemic index?
Sockeye salmon
Sockeye salmon is lower in glycemic index (difference - 25)
Which food is richer in vitamins?
Sockeye salmon
Sockeye salmon is relatively richer in vitamins
Which food is lower in Cholesterol?
Currant
Currant is lower in Cholesterol (difference - 61mg)
Which food contains less Sodium?
Currant
Currant contains less Sodium (difference - 91mg)
Which food is lower in Saturated fat?
Currant
Currant is lower in Saturated fat (difference - 0.952g)
Which food is cheaper?
Currant
Currant is cheaper (difference - $12.5)
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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.