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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.

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Dried fruit 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 Iron +166%
Contains more Calcium +66.7%
Contains more Potassium +322.5%
Contains more Magnesium +146.2%
Contains more Copper +220.6%
Contains more Zinc +69.6%
Contains more Phosphorus +61.4%
Contains less Sodium -90%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 100% 17% 103% 23% 115% 11% 31% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 38% 10% 25% 10% 36% 7% 19% 1%
Contains more Iron +166%
Contains more Calcium +66.7%
Contains more Potassium +322.5%
Contains more Magnesium +146.2%
Contains more Copper +220.6%
Contains more Zinc +69.6%
Contains more Phosphorus +61.4%
Contains less Sodium -90%

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 A +8481%
Contains more Vitamin E +4230%
Contains more Vitamin B2 +48%
Contains more Vitamin B3 +2489%
Contains more Vitamin B5 +706.3%
Contains more Vitamin B6 +104.3%
Contains more Folate +25%
Contains more Vitamin C +4000%
Contains more Vitamin B1 +166.7%
Contains more Vitamin K +254.8%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 4% 217% 87% 0% 4% 18% 49% 31% 33% 0% 8% 8%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 137% 3% 2% 0% 10% 12% 2% 4% 17% 0% 28% 6%
Contains more Vitamin A +8481%
Contains more Vitamin E +4230%
Contains more Vitamin B2 +48%
Contains more Vitamin B3 +2489%
Contains more Vitamin B5 +706.3%
Contains more Vitamin B6 +104.3%
Contains more Folate +25%
Contains more Vitamin C +4000%
Contains more Vitamin B1 +166.7%
Contains more Vitamin K +254.8%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
38
Dried fruit
18
Currant
Mineral Summary Score
50
Dried fruit
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 the food
Protein
20%
Dried fruit
8%
Currant
Carbohydrates
63%
Dried fruit
14%
Currant
Fats
2%
Dried fruit
1%
Currant

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Dried fruit Currant
Rich in minerals ok
Rich in vitamins ok
Lower in Sugars ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Saturated Fat Equal

Which food is preferable in case of diets?

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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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 contains less Sugars?
Currant
Currant contains less Sugars (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)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Dried fruit Currant Opinion
Calories 241 56 Dried fruit
Protein 3.39 1.4 Dried fruit
Fats 0.51 0.2 Dried fruit
Vitamin C 1 41 Currant
Carbs 62.64 13.8 Dried fruit
Cholesterol 0 0
Vitamin D 0 0
Iron 2.66 1 Dried fruit
Calcium 55 33 Dried fruit
Potassium 1162 275 Dried fruit
Magnesium 32 13 Dried fruit
Sugars 53.44 7.37 Currant
Fiber 7.3 4.3 Dried fruit
Copper 0.343 0.107 Dried fruit
Zinc 0.39 0.23 Dried fruit
Starch 0.35 Dried fruit
Phosphorus 71 44 Dried fruit
Sodium 10 1 Currant
Vitamin A 3604 42 Dried fruit
Vitamin E 4.33 0.1 Dried fruit
Vitamin D 0 0
Vitamin B1 0.015 0.04 Currant
Vitamin B2 0.074 0.05 Dried fruit
Vitamin B3 2.589 0.1 Dried fruit
Vitamin B5 0.516 0.064 Dried fruit
Vitamin B6 0.143 0.07 Dried fruit
Vitamin B12 0 0
Vitamin K 3.1 11 Currant
Folate 10 8 Dried fruit
Trans Fat 0 Dried fruit
Saturated Fat 0.017 0.017
Monounsaturated Fat 0.074 0.028 Dried fruit
Polyunsaturated fat 0.074 0.088 Currant
Tryptophan 0.016 Dried fruit
Threonine 0.073 Dried fruit
Isoleucine 0.063 Dried fruit
Leucine 0.105 Dried fruit
Lysine 0.083 Dried fruit
Methionine 0.015 Dried fruit
Phenylalanine 0.062 Dried fruit
Valine 0.078 Dried fruit
Histidine 0.047 Dried fruit
Fructose 12.47 3.53 Dried fruit

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 of the foods 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.