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  6. Dried fruit vs. Currant

Dried fruit vs. Currant — In-Depth Nutrition Comparison

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What are the main differences between Dried fruit and Currant?

  • Dried fruit is richer in Vitamin E, Copper, Potassium, Iron, Vitamin A, Vitamin B3, Fiber, and Vitamin B5, yet Currant is richer in Vitamin C, and Vitamin K.
  • Currant's daily need coverage for Vitamin C is 44% higher.
  • Dried fruit has 90 times more Vitamin A than Currant. Dried fruit has 180µg of Vitamin A, while Currant has 2µg.

We used Apricots, dried, sulfured, uncooked and Currants, red and white, raw types in this comparison.

Infographic

Dried fruit 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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
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 +146.2%
Contains more CalciumCalcium +66.7%
Contains more PotassiumPotassium +322.5%
Contains more IronIron +166%
Contains more CopperCopper +220.6%
Contains more ZincZinc +69.6%
Contains more PhosphorusPhosphorus +61.4%
Contains more ManganeseManganese +26.3%
Contains more SeleniumSelenium +266.7%
Contains less SodiumSodium -90%

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 3.3% 216% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
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 AVitamin A +8481%
Contains more Vitamin EVitamin E +4230%
Contains more Vitamin B2Vitamin B2 +48%
Contains more Vitamin B3Vitamin B3 +2489%
Contains more Vitamin B5Vitamin B5 +706.3%
Contains more Vitamin B6Vitamin B6 +104.3%
Contains more FolateFolate +25%
Contains more CholineCholine +82.9%
Contains more Vitamin CVitamin C +4000%
Contains more Vitamin B1Vitamin B1 +166.7%
Contains more Vitamin KVitamin K +254.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 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 +142.1%
Contains more FatsFats +155%
Contains more CarbsCarbs +353.9%
Contains more OtherOther +295.4%
Contains more WaterWater +171.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 45% 45%
Saturated Fat: Sat. Fat 0.017 g
Monounsaturated Fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 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 +164.3%
Contains more Poly. FatPolyunsaturated fat +18.9%
~equal in Saturated Fat ~0.017g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
15% 61% 23%
Starch: 0.35 g
Sucrose: 7.89 g
Glucose: 33.08 g
Fructose: 12.47 g
Lactose: 0 g
Maltose: 0 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 StarchStarch +∞%
Contains more SucroseSucrose +1193.4%
Contains more GlucoseGlucose +927.3%
Contains more FructoseFructose +253.3%
~equal in Lactose ~0g
~equal in Maltose ~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.
Dried fruit Currant
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Saturated Fat Equal

All nutrients comparison - raw data values

Nutrient Dried fruit Currant Opinion
Calories 241kcal 56kcal Dried fruit
Protein 3.39g 1.4g Dried fruit
Fats 0.51g 0.2g Dried fruit
Vitamin C 1mg 41mg Currant
Net carbs 55.34g 9.5g Dried fruit
Carbs 62.64g 13.8g Dried fruit
Magnesium 32mg 13mg Dried fruit
Calcium 55mg 33mg Dried fruit
Potassium 1162mg 275mg Dried fruit
Iron 2.66mg 1mg Dried fruit
Sugar 53.44g 7.37g Currant
Fiber 7.3g 4.3g Dried fruit
Copper 0.343mg 0.107mg Dried fruit
Zinc 0.39mg 0.23mg Dried fruit
Starch 0.35g Dried fruit
Phosphorus 71mg 44mg Dried fruit
Sodium 10mg 1mg Currant
Vitamin A 3604IU 42IU Dried fruit
Vitamin A 180µg 2µg Dried fruit
Vitamin E 4.33mg 0.1mg Dried fruit
Manganese 0.235mg 0.186mg Dried fruit
Selenium 2.2µg 0.6µg Dried fruit
Vitamin B1 0.015mg 0.04mg Currant
Vitamin B2 0.074mg 0.05mg Dried fruit
Vitamin B3 2.589mg 0.1mg Dried fruit
Vitamin B5 0.516mg 0.064mg Dried fruit
Vitamin B6 0.143mg 0.07mg Dried fruit
Vitamin K 3.1µg 11µg Currant
Folate 10µg 8µg Dried fruit
Choline 13.9mg 7.6mg Dried fruit
Saturated Fat 0.017g 0.017g
Monounsaturated Fat 0.074g 0.028g Dried fruit
Polyunsaturated fat 0.074g 0.088g Currant
Tryptophan 0.016mg Dried fruit
Threonine 0.073mg Dried fruit
Isoleucine 0.063mg Dried fruit
Leucine 0.105mg Dried fruit
Lysine 0.083mg Dried fruit
Methionine 0.015mg Dried fruit
Phenylalanine 0.062mg Dried fruit
Valine 0.078mg Dried fruit
Histidine 0.047mg Dried fruit
Fructose 12.47g 3.53g Dried fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit 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
36%
Dried fruit
17%
Currant
Minerals Daily Need Coverage Score
44%
Dried fruit
17%
Currant

Comparison summary

Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
Which food is richer in vitamins?
Dried fruit
Dried fruit is relatively richer in vitamins
Which food is lower in Sugar?
Currant
Currant is lower in Sugar (difference - 46.07g)
Which food contains less Sodium?
Currant
Currant contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Currant
Currant is lower in glycemic index (difference - 6)
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 contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat (0.017 g)

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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.