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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
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 9.9% 24% 38% 36% 6.3% 19% 0.13% 24% 3.3%
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%
~equal in Iron ~1mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.3% 0.6% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 137% 2.5% 2% 0% 10% 12% 1.9% 3.8% 16% 0% 28% 6% 4.1%
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 +320%
Contains more Vitamin E Vitamin E +100%
Contains more Vitamin KVitamin K +307.4%
Contains more CholineCholine +20.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
14% 84%
Protein: 1.4 g
Fats: 0.2 g
Carbs: 13.8 g
Water: 83.95 g
Other: 0.65 g
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
37% 41% 22%
Saturated Fat: Sat. Fat 0.032 g
Monounsaturated Fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
13% 21% 66%
Saturated Fat: Sat. Fat 0.017 g
Monounsaturated Fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.088 g
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
38% 31% 31%
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
8% 44% 48%
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 SucroseSucrose +3808.2%
Contains more GlucoseGlucose +517.1%
Contains more FructoseFructose +454.1%
Contains more MaltoseMaltose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Calories 282kcal 56kcal Dates
Protein 2.45g 1.4g Dates
Fats 0.39g 0.2g Dates
Vitamin C 0.4mg 41mg Currant
Net carbs 67.03g 9.5g Dates
Carbs 75.03g 13.8g Dates
Magnesium 43mg 13mg Dates
Calcium 39mg 33mg Dates
Potassium 656mg 275mg Dates
Iron 1.02mg 1mg Dates
Sugar 63.35g 7.37g Currant
Fiber 8g 4.3g Dates
Copper 0.206mg 0.107mg Dates
Zinc 0.29mg 0.23mg Dates
Phosphorus 62mg 44mg Dates
Sodium 2mg 1mg Currant
Vitamin A 10IU 42IU Currant
Vitamin A RAE 0µg 2µg Currant
Vitamin E 0.05mg 0.1mg Currant
Manganese 0.262mg 0.186mg Dates
Selenium 3µg 0.6µg Dates
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
Vitamin K 2.7µg 11µg Currant
Folate 19µg 8µg Dates
Choline 6.3mg 7.6mg Currant
Saturated Fat 0.032g 0.017g Currant
Monounsaturated Fat 0.036g 0.028g Dates
Polyunsaturated fat 0.019g 0.088g Currant
Tryptophan 0.012mg Dates
Threonine 0.043mg Dates
Isoleucine 0.049mg Dates
Leucine 0.084mg Dates
Lysine 0.066mg Dates
Methionine 0.022mg Dates
Phenylalanine 0.05mg Dates
Valine 0.071mg Dates
Histidine 0.032mg Dates
Fructose 19.56g 3.53g Dates

Which food is preferable for your diet?

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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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%
Dates
17%
Currant
Minerals Daily Need Coverage Score
29%
Dates
17%
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

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food 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.