Currant vs. Walnut — In-Depth Nutrition Comparison
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How are currants and walnut different?
- Currants are higher in vitamin C; however, walnut is richer in copper, manganese, phosphorus, vitamin B6, magnesium, zinc, vitamin B1, and iron.
- Daily need coverage for copper for walnut is 164% higher.
- Currants contain 32 times more vitamin C than walnut. While currants contain 41mg of vitamin C, walnut contains only 1.3mg.
- Currants have less saturated fat.
- Walnut has a lower glycemic index (0) than currants (25).
Currants, red, and white, raw and Nuts, walnuts, english are the varieties used in this article.
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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.
| Contains less SodiumSodium | -50% |
| Contains more MagnesiumMagnesium | +1115.4% |
| Contains more CalciumCalcium | +197% |
| Contains more PotassiumPotassium | +60.4% |
| Contains more IronIron | +191% |
| Contains more CopperCopper | +1382.2% |
| Contains more ZincZinc | +1243.5% |
| Contains more PhosphorusPhosphorus | +686.4% |
| Contains more ManganeseManganese | +1735.5% |
| Contains more SeleniumSelenium | +716.7% |
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.
| Contains more Vitamin CVitamin C | +3053.8% |
| Contains more Vitamin AVitamin A | +100% |
| Contains more Vitamin KVitamin K | +307.4% |
| Contains more Vitamin EVitamin E | +600% |
| Contains more Vitamin B1Vitamin B1 | +752.5% |
| Contains more Vitamin B2Vitamin B2 | +200% |
| Contains more Vitamin B3Vitamin B3 | +1025% |
| Contains more Vitamin B5Vitamin B5 | +790.6% |
| Contains more Vitamin B6Vitamin B6 | +667.1% |
| Contains more FolateFolate | +1125% |
| Contains more CholineCholine | +415.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 0.088g | 47.174g | 314% |
| Copper | 0.107mg | 1.586mg | 164% |
| Manganese | 0.186mg | 3.414mg | 140% |
| Fats | 0.2g | 65.21g | 100% |
| Vitamin C | 41mg | 1.3mg | 44% |
| Phosphorus | 44mg | 346mg | 43% |
| Vitamin B6 | 0.07mg | 0.537mg | 36% |
| Magnesium | 13mg | 158mg | 35% |
| Calories | 56kcal | 654kcal | 30% |
| Saturated fat | 0.017g | 6.126g | 28% |
| Protein | 1.4g | 15.23g | 28% |
| Zinc | 0.23mg | 3.09mg | 26% |
| Vitamin B1 | 0.04mg | 0.341mg | 25% |
| Iron | 1mg | 2.91mg | 24% |
| Folate | 8µg | 98µg | 23% |
| Monounsaturated fat | 0.028g | 8.933g | 22% |
| Vitamin B5 | 0.064mg | 0.57mg | 10% |
| Fiber | 4.3g | 6.7g | 10% |
| Selenium | 0.6µg | 4.9µg | 8% |
| Vitamin B2 | 0.05mg | 0.15mg | 8% |
| Vitamin K | 11µg | 2.7µg | 7% |
| Calcium | 33mg | 98mg | 7% |
| Vitamin B3 | 0.1mg | 1.125mg | 6% |
| Choline | 7.6mg | 39.2mg | 6% |
| Potassium | 275mg | 441mg | 5% |
| Vitamin E | 0.1mg | 0.7mg | 4% |
| Fructose | 3.53g | 0.09g | 4% |
| Carbs | 13.8g | 13.71g | 0% |
| Net carbs | 9.5g | 7.01g | N/A |
| Sugar | 7.37g | 2.61g | N/A |
| Starch | 0.06g | 0% | |
| Sodium | 1mg | 2mg | 0% |
| Vitamin A | 2µg | 1µg | 0% |
| Tryptophan | 0.17mg | 0% | |
| Threonine | 0.596mg | 0% | |
| Isoleucine | 0.625mg | 0% | |
| Leucine | 1.17mg | 0% | |
| Lysine | 0.424mg | 0% | |
| Methionine | 0.236mg | 0% | |
| Phenylalanine | 0.711mg | 0% | |
| Valine | 0.753mg | 0% | |
| Histidine | 0.391mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +1962.7% |
| Contains more ProteinProtein | +987.9% |
| Contains more FatsFats | +32505% |
| Contains more OtherOther | +173.8% |
~equal in
Carbs
~13.71g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -99.7% |
| Contains more Mono. FatMonounsaturated fat | +31803.6% |
| Contains more Poly. FatPolyunsaturated fat | +53506.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more GlucoseGlucose | +3925% |
| Contains more FructoseFructose | +3822.2% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +298.4% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
