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 Sugar in Currant is lower.

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.

Dates

Currant

Contains more Calcium +18.2%

Contains more Magnesium +230.8%

Contains more Phosphorus +40.9%

Contains more Potassium +138.5%

Contains more Zinc +26.1%

Contains more Copper +92.5%

Contains more Manganese +40.9%

Contains more Selenium +400%

Contains less Sodium -50%

Equal in Iron - 1

Dates

Currant

Contains more Calcium +18.2%

Contains more Magnesium +230.8%

Contains more Phosphorus +40.9%

Contains more Potassium +138.5%

Contains more Zinc +26.1%

Contains more Copper +92.5%

Contains more Manganese +40.9%

Contains more Selenium +400%

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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Dates

Currant

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 A +320%

Contains more Vitamin E +100%

Contains more Vitamin C +10150%

Contains more Vitamin K +307.4%

Dates

Currant

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 A +320%

Contains more Vitamin E +100%

Contains more Vitamin C +10150%

Contains more Vitamin K +307.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Dates

Currant

Contains more Protein +75%

Contains more Fats +95%

Contains more Carbs +443.7%

Contains more Other +146.2%

Contains more Water +308.9%

Dates

Protein: 2.45 g

Fats: 0.39 g

Carbs: 75.03 g

Water: 20.53 g

Other: 1.6 g

Currant

Protein: 1.4 g

Fats: 0.2 g

Carbs: 13.8 g

Water: 83.95 g

Other: 0.65 g

Contains more Protein +75%

Contains more Fats +95%

Contains more Carbs +443.7%

Contains more Other +146.2%

Contains more Water +308.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison

Dates

Currant

Contains more Monounsaturated Fat +28.6%

Contains less Saturated Fat -46.9%

Contains more Polyunsaturated fat +363.2%

Dates

Saturated Fat: 0.032 g

Monounsaturated Fat: 0.036 g

Polyunsaturated fat: 0.019 g

Currant

Saturated Fat: 0.017 g

Monounsaturated Fat: 0.028 g

Polyunsaturated fat: 0.088 g

Contains more Monounsaturated Fat +28.6%

Contains less Saturated Fat -46.9%

Contains more Polyunsaturated fat +363.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison

Dates

Currant

Contains more Sucrose +3808.2%

Contains more Glucose +517.1%

Contains more Fructose +454.1%

Contains more Maltose +∞%

Dates

Starch: 0 g

Sucrose: 23.84 g

Glucose: 19.87 g

Fructose: 19.56 g

Lactose: 0 g

Maltose: 0.12 g

Galactose: 0 g

Currant

Starch: 0 g

Sucrose: 0.61 g

Glucose: 3.22 g

Fructose: 3.53 g

Lactose: 0 g

Maltose: 0 g

Galactose: 0 g

Contains more Sucrose +3808.2%

Contains more Glucose +517.1%

Contains more Fructose +454.1%

Contains more Maltose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.


Rich in minerals
Lower in Sugar
Lower in Sodium
Lower in Saturated Fat
Lower in Glycemic Index
Lower in price
Lower in Cholesterol	Equal
Rich in vitamins	Equal

All nutrients comparison - raw data values

Nutrient			Opinion
Net carbs	67.03g	9.5g
Protein	2.45g	1.4g
Fats	0.39g	0.2g
Carbs	75.03g	13.8g
Calories	282kcal	56kcal
Fructose	19.56g	3.53g
Sugar	63.35g	7.37g
Fiber	8g	4.3g
Calcium	39mg	33mg
Iron	1.02mg	1mg
Magnesium	43mg	13mg
Phosphorus	62mg	44mg
Potassium	656mg	275mg
Sodium	2mg	1mg
Zinc	0.29mg	0.23mg
Copper	0.206mg	0.107mg
Manganese	0.262mg	0.186mg
Selenium	3µg	0.6µg
Vitamin A	10IU	42IU
Vitamin A RAE	0µg	2µg
Vitamin E	0.05mg	0.1mg
Vitamin C	0.4mg	41mg
Vitamin B1	0.052mg	0.04mg
Vitamin B2	0.066mg	0.05mg
Vitamin B3	1.274mg	0.1mg
Vitamin B5	0.589mg	0.064mg
Vitamin B6	0.165mg	0.07mg
Folate	19µg	8µg
Vitamin K	2.7µg	11µg
Tryptophan	0.012mg
Threonine	0.043mg
Isoleucine	0.049mg
Leucine	0.084mg
Lysine	0.066mg
Methionine	0.022mg
Phenylalanine	0.05mg
Valine	0.071mg
Histidine	0.032mg
Saturated Fat	0.032g	0.017g
Monounsaturated Fat	0.036g	0.028g
Polyunsaturated fat	0.019g	0.088g

Which food is preferable for your diet?

Low Fats diet

Low Carbs diet

Low Calories diet

Low Glycemic Index diet

is better in case of low diet


Low Fats diet
Low Carbs diet
Low Calories diet
Low Glycemic Index diet

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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

12%

18%

Minerals Daily Need Coverage Score

29%

17%

Comparison summary

Which food is richer in minerals?

Dates is relatively richer in minerals

Which food is lower in Sugar?

Currant is lower in Sugar (difference - 55.98g)

Which food contains less Sodium?

Currant contains less Sodium (difference - 1mg)

Which food is lower in Saturated Fat?

Currant is lower in Saturated Fat (difference - 0.015g)

Which food is lower in glycemic index?

Currant is lower in glycemic index (difference - 17)

Which food is cheaper?

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 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.

Dates vs. Currant — In-Depth Nutrition Comparison

Differences between Dates and Currant

Infographic

Mineral Comparison

Vitamin Comparison

Macronutrient Comparison

Fat Type Comparison

Carbohydrate type comparison

Comparison summary table

All nutrients comparison - raw data values

Which food is preferable for your diet?

People also compare

Vitamins & Minerals Daily Need Coverage Score

Comparison summary

References