Dates vs. Currant — In-Depth Nutrition Comparison
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Differences between dates and currants
- Dates have more fiber, potassium, copper, vitamin B5, vitamin B3, vitamin B6, and magnesium, while currants have more vitamin C and vitamin K.
- Currants' daily need coverage for vitamin C is 45% higher.
- Currants contain 13 times less vitamin B3 than dates. Dates contain 1.274mg of vitamin B3, while currants contain 0.1mg.
- The amount of sugar in currants is lower.
- Currants have a lower glycemic index. The glycemic index of currants is 25, while the glycemic index of dates is 42.
The food types used in this comparison are Dates, deglet noor and Currants, red, and white, raw.
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.
| Contains more MagnesiumMagnesium | +230.8% |
| Contains more CalciumCalcium | +18.2% |
| Contains more PotassiumPotassium | +138.5% |
| Contains more CopperCopper | +92.5% |
| Contains more ZincZinc | +26.1% |
| Contains more PhosphorusPhosphorus | +40.9% |
| Contains more ManganeseManganese | +40.9% |
| Contains more SeleniumSelenium | +400% |
| Contains less SodiumSodium | -50% |
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 B1Vitamin B1 | +30% |
| Contains more Vitamin B2Vitamin B2 | +32% |
| Contains more Vitamin B3Vitamin B3 | +1174% |
| Contains more Vitamin B5Vitamin B5 | +820.3% |
| Contains more Vitamin B6Vitamin B6 | +135.7% |
| Contains more FolateFolate | +137.5% |
| Contains more Vitamin CVitamin C | +10150% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +100% |
| Contains more Vitamin KVitamin K | +307.4% |
| Contains more CholineCholine | +20.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 0.4mg | 41mg | 45% |
| Fructose | 19.56g | 3.53g | 20% |
| Carbs | 75.03g | 13.8g | 20% |
| Fiber | 8g | 4.3g | 15% |
| Potassium | 656mg | 275mg | 11% |
| Vitamin B5 | 0.589mg | 0.064mg | 11% |
| Copper | 0.206mg | 0.107mg | 11% |
| Calories | 282kcal | 56kcal | 11% |
| Vitamin B6 | 0.165mg | 0.07mg | 7% |
| Magnesium | 43mg | 13mg | 7% |
| Vitamin K | 2.7µg | 11µg | 7% |
| Vitamin B3 | 1.274mg | 0.1mg | 7% |
| Selenium | 3µg | 0.6µg | 4% |
| Manganese | 0.262mg | 0.186mg | 3% |
| Folate | 19µg | 8µg | 3% |
| Phosphorus | 62mg | 44mg | 3% |
| Protein | 2.45g | 1.4g | 2% |
| Vitamin B2 | 0.066mg | 0.05mg | 1% |
| Calcium | 39mg | 33mg | 1% |
| Vitamin B1 | 0.052mg | 0.04mg | 1% |
| Zinc | 0.29mg | 0.23mg | 1% |
| Fats | 0.39g | 0.2g | 0% |
| Net carbs | 67.03g | 9.5g | N/A |
| Iron | 1.02mg | 1mg | 0% |
| Sugar | 63.35g | 7.37g | N/A |
| Sodium | 2mg | 1mg | 0% |
| Vitamin A | 0µg | 2µg | 0% |
| Vitamin E | 0.05mg | 0.1mg | 0% |
| Saturated fat | 0.032g | 0.017g | 0% |
| Choline | 6.3mg | 7.6mg | 0% |
| Monounsaturated fat | 0.036g | 0.028g | 0% |
| Polyunsaturated fat | 0.019g | 0.088g | 0% |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.043mg | 0% | |
| Isoleucine | 0.049mg | 0% | |
| Leucine | 0.084mg | 0% | |
| Lysine | 0.066mg | 0% | |
| Methionine | 0.022mg | 0% | |
| Phenylalanine | 0.05mg | 0% | |
| Valine | 0.071mg | 0% | |
| Histidine | 0.032mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +75% |
| Contains more FatsFats | +95% |
| Contains more CarbsCarbs | +443.7% |
| Contains more OtherOther | +146.2% |
| Contains more WaterWater | +308.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +28.6% |
| Contains less Sat. FatSaturated fat | -46.9% |
| Contains more Poly. FatPolyunsaturated fat | +363.2% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +3808.2% |
| Contains more GlucoseGlucose | +517.1% |
| Contains more FructoseFructose | +454.1% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Starch
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~equal in
Lactose
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~equal in
Galactose
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