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Dates vs Currant - In-Depth Nutrition Comparison

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Differences between Dates and Currant

  • Dates have more Fiber, Potassium, Copper, Vitamin B5, Vitamin B3, Vitamin B6 and Magnesium, while Currant have more Vitamin C and Vitamin K.
  • Currant's daily need coverage for Vitamin C is 45% higher.
  • Currant contains 13 times less Vitamin B3 than Dates . Dates contain 1.274mg of Vitamin B3, while Currant contains 0.1mg.
  • The amount of Sugars in Currant is lower.

The food types used in this comparison are Dates, deglet noor and Currants, red and white, raw.

Infographic

Dates  vs Currant 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Calcium +18.2%
Contains more Potassium +138.5%
Contains more Magnesium +230.8%
Contains more Copper +92.5%
Contains more Zinc +26.1%
Contains more Phosphorus +40.9%
Contains less Sodium -50%
Equal in Iron - 1
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 39% 12% 58% 31% 69% 8% 27% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 38% 10% 25% 10% 36% 7% 19% 1%
Contains more Calcium +18.2%
Contains more Potassium +138.5%
Contains more Magnesium +230.8%
Contains more Copper +92.5%
Contains more Zinc +26.1%
Contains more Phosphorus +40.9%
Contains less Sodium -50%
Equal in Iron - 1

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B1 +30%
Contains more Vitamin B2 +32%
Contains more Vitamin B3 +1174%
Contains more Vitamin B5 +820.3%
Contains more Vitamin B6 +135.7%
Contains more Folate +137.5%
Contains more Vitamin C +10150%
Contains more Vitamin A +320%
Contains more Vitamin E +100%
Contains more Vitamin K +307.4%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 1% 1% 0% 14% 16% 24% 36% 39% 0% 7% 15%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 137% 3% 2% 0% 10% 12% 2% 4% 17% 0% 28% 6%
Contains more Vitamin B1 +30%
Contains more Vitamin B2 +32%
Contains more Vitamin B3 +1174%
Contains more Vitamin B5 +820.3%
Contains more Vitamin B6 +135.7%
Contains more Folate +137.5%
Contains more Vitamin C +10150%
Contains more Vitamin A +320%
Contains more Vitamin E +100%
Contains more Vitamin K +307.4%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
12
Dates
18
Currant
Mineral Summary Score
30
Dates
18
Currant

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
15%
Dates
8%
Currant
Carbohydrates
75%
Dates
14%
Currant
Fats
2%
Dates
1%
Currant

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Dates Currant
Rich in minerals ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Dates Currant
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is richer in minerals?
Dates
Dates is relatively richer in minerals
Which food contains less Sugars?
Currant
Currant contains less Sugars (difference - 55.98g)
Which food contains less Sodium?
Currant
Currant contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Currant
Currant is lower in Saturated Fat (difference - 0.015g)
Which food is lower in glycemic index?
Currant
Currant is lower in glycemic index (difference - 17)
Which food is cheaper?
Currant
Currant is cheaper (difference - $1.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Dates Currant Opinion
Calories 282 56 Dates
Protein 2.45 1.4 Dates
Fats 0.39 0.2 Dates
Vitamin C 0.4 41 Currant
Carbs 75.03 13.8 Dates
Cholesterol 0 0
Vitamin D 0 0
Iron 1.02 1 Dates
Calcium 39 33 Dates
Potassium 656 275 Dates
Magnesium 43 13 Dates
Sugars 63.35 7.37 Currant
Fiber 8 4.3 Dates
Copper 0.206 0.107 Dates
Zinc 0.29 0.23 Dates
Starch
Phosphorus 62 44 Dates
Sodium 2 1 Currant
Vitamin A 10 42 Currant
Vitamin E 0.05 0.1 Currant
Vitamin D 0 0
Vitamin B1 0.052 0.04 Dates
Vitamin B2 0.066 0.05 Dates
Vitamin B3 1.274 0.1 Dates
Vitamin B5 0.589 0.064 Dates
Vitamin B6 0.165 0.07 Dates
Vitamin B12 0 0
Vitamin K 2.7 11 Currant
Folate 19 8 Dates
Trans Fat 0 0
Saturated Fat 0.032 0.017 Currant
Monounsaturated Fat 0.036 0.028 Dates
Polyunsaturated fat 0.019 0.088 Currant
Tryptophan 0.012 Dates
Threonine 0.043 Dates
Isoleucine 0.049 Dates
Leucine 0.084 Dates
Lysine 0.066 Dates
Methionine 0.022 Dates
Phenylalanine 0.05 Dates
Valine 0.071 Dates
Histidine 0.032 Dates
Fructose 19.56 3.53 Dates

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/nutrients
  2. Currant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173964/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.