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Currant vs. Soup beans — In-Depth Nutrition Comparison

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Differences between currants and soup beans

  • Currants have more vitamin C, while soup beans have more vitamin A, selenium, copper, and monounsaturated fat.
  • Currants' daily need coverage for vitamin C is 44% higher.
  • Soup beans contain 2 times less potassium than currants. Currants contain 275mg of potassium, while soup beans contain 175mg.
  • The amount of saturated fat in currants is lower.
  • Currants have a lower glycemic index. The glycemic index of currants is 25, while the glycemic index of soup beans is 64.

The food types used in this comparison are Currants, red and white, raw and Soup, bean with ham, canned, chunky, ready-to-serve.

Infographic

Currant vs Soup beans 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 14% 9.6% 15% 50% 53% 12% 25% 52% 38% 38%
Contains more PotassiumPotassium +57.1%
Contains less SodiumSodium -99.8%
Contains more MagnesiumMagnesium +46.2%
Contains more IronIron +33%
Contains more CopperCopper +49.5%
Contains more ZincZinc +91.3%
Contains more PhosphorusPhosphorus +34.1%
Contains more ManganeseManganese +55.9%
Contains more SeleniumSelenium +1050%
~equal in Calcium ~32mg

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 6% 27% 0% 0% 15% 14% 13% 2.4% 12% 3.8% 0% 9% 0%
Contains more Vitamin CVitamin C +2177.8%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +60%
Contains more Vitamin B6Vitamin B6 +40%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +3950%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B2Vitamin B2 +20%
Contains more Vitamin B3Vitamin B3 +600%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +50%
~equal in Vitamin D ~µg

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
5% 4% 11% 79%
Protein: 5.19 g
Fats: 3.5 g
Carbs: 11.16 g
Water: 78.63 g
Other: 1.52 g
Contains more CarbsCarbs +23.7%
Contains more ProteinProtein +270.7%
Contains more FatsFats +1650%
Contains more OtherOther +133.8%
~equal in Water ~78.63g

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
41% 47% 12%
Saturated fat: Sat. Fat 1.37 g
Monounsaturated fat: Mono. Fat 1.58 g
Polyunsaturated fat: Poly. Fat 0.39 g
Contains less Sat. FatSaturated fat -98.8%
Contains more Mono. FatMonounsaturated fat +5542.9%
Contains more Poly. FatPolyunsaturated fat +343.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Currant Soup beans DV% diff.
Vitamin C 41mg 1.8mg 44%
Sodium 1mg 400mg 17%
Selenium 0.6µg 6.9µg 11%
Vitamin A 2µg 81µg 9%
Vitamin K 11µg 9%
Protein 1.4g 5.19g 8%
Copper 0.107mg 0.16mg 6%
Saturated fat 0.017g 1.37g 6%
Fats 0.2g 3.5g 5%
Manganese 0.186mg 0.29mg 5%
Monounsaturated fat 0.028g 1.58g 4%
Vitamin B3 0.1mg 0.7mg 4%
Fructose 3.53g 4%
Iron 1mg 1.33mg 4%
Potassium 275mg 175mg 3%
Cholesterol 0mg 9mg 3%
Calories 56kcal 95kcal 2%
Vitamin B6 0.07mg 0.05mg 2%
Phosphorus 44mg 59mg 2%
Polyunsaturated fat 0.088g 0.39g 2%
Vitamin B1 0.04mg 0.06mg 2%
Zinc 0.23mg 0.44mg 2%
Carbs 13.8g 11.16g 1%
Choline 7.6mg 1%
Folate 8µg 12µg 1%
Fiber 4.3g 4.6g 1%
Vitamin B12 0µg 0.03µg 1%
Vitamin B2 0.05mg 0.06mg 1%
Vitamin E 0.1mg 1%
Magnesium 13mg 19mg 1%
Net carbs 9.5g 6.56g N/A
Calcium 33mg 32mg 0%
Sugar 7.37g N/A
Vitamin B5 0.064mg 0.04mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Currant Soup beans
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
8%
Soup beans
Minerals Daily Need Coverage Score
17%
Currant
31%
Soup beans

Comparison summary

Which food is lower in Sugar?
Soup beans
Soup beans is lower in Sugar (difference - 7.37g)
Which food is cheaper?
Soup beans
Soup beans is cheaper (difference - $0.5)
Which food is richer in minerals?
Soup beans
Soup beans is relatively richer in minerals
Which food is lower in Cholesterol?
Currant
Currant is lower in Cholesterol (difference - 9mg)
Which food contains less Sodium?
Currant
Currant contains less Sodium (difference - 399mg)
Which food is lower in Saturated fat?
Currant
Currant is lower in Saturated fat (difference - 1.353g)
Which food is lower in glycemic index?
Currant
Currant is lower in glycemic index (difference - 39)
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. Soup beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171144/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.