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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 Sugar 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 Magnesium +230.8%
Contains more Phosphorus +40.9%
Contains more Potassium +138.5%
Contains more Zinc +26.1%
Contains more Copper +92.5%
Contains less Sodium -50%
Equal in Iron - 1
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 39% 31% 27% 58% 1% 8% 69%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 10% 38% 10% 19% 25% 1% 7% 36%
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 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 A +320%
Contains more Vitamin E +100%
Contains more Vitamin C +10150%
Contains more Vitamin K +307.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 2% 14% 16% 24% 36% 39% 15% 0% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 2% 0% 137% 10% 12% 2% 4% 17% 6% 0% 28%
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%

Comparison summary table

Pay attention to 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 Sugar 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

All nutrients comparison - raw data values

Nutrient Dates Currant Opinion
Net carbs 67.03g 9.5g Dates
Protein 2.45g 1.4g Dates
Fats 0.39g 0.2g Dates
Carbs 75.03g 13.8g Dates
Calories 282kcal 56kcal Dates
Starch g g
Fructose 19.56g 3.53g Dates
Sugar 63.35g 7.37g Currant
Fiber 8g 4.3g Dates
Calcium 39mg 33mg Dates
Iron 1.02mg 1mg Dates
Magnesium 43mg 13mg Dates
Phosphorus 62mg 44mg Dates
Potassium 656mg 275mg Dates
Sodium 2mg 1mg Currant
Zinc 0.29mg 0.23mg Dates
Copper 0.206mg 0.107mg Dates
Vitamin A 10IU 42IU Currant
Vitamin E 0.05mg 0.1mg Currant
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.4mg 41mg Currant
Vitamin B1 0.052mg 0.04mg Dates
Vitamin B2 0.066mg 0.05mg Dates
Vitamin B3 1.274mg 0.1mg Dates
Vitamin B5 0.589mg 0.064mg Dates
Vitamin B6 0.165mg 0.07mg Dates
Folate 19µg 8µg Dates
Vitamin B12 0µg 0µg
Vitamin K 2.7µg 11µg Currant
Tryptophan 0.012mg mg Dates
Threonine 0.043mg mg Dates
Isoleucine 0.049mg mg Dates
Leucine 0.084mg mg Dates
Lysine 0.066mg mg Dates
Methionine 0.022mg mg Dates
Phenylalanine 0.05mg mg Dates
Valine 0.071mg mg Dates
Histidine 0.032mg mg Dates
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.032g 0.017g Currant
Monounsaturated Fat 0.036g 0.028g Dates
Polyunsaturated fat 0.019g 0.088g Currant

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
Protein
15%
Dates
8%
Currant
Carbohydrates
75%
Dates
14%
Currant
Fats
2%
Dates
1%
Currant

Comparison summary

Which food is richer in minerals?
Dates
Dates is relatively richer in minerals
Which food is lower in Sugar?
Currant
Currant is lower in Sugar (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 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

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 to 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.