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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 RAE, 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 RAE than Currant. Dried fruit has 180µg of Vitamin A RAE, 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
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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 +66.7%
Contains more Iron +166%
Contains more Magnesium +146.2%
Contains more Phosphorus +61.4%
Contains more Potassium +322.5%
Contains more Zinc +69.6%
Contains more Copper +220.6%
Contains less Sodium -90%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 100% 23% 31% 103% 2% 11% 115%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 10% 38% 10% 19% 25% 1% 7% 36%
Contains more Calcium +66.7%
Contains more Iron +166%
Contains more Magnesium +146.2%
Contains more Phosphorus +61.4%
Contains more Potassium +322.5%
Contains more Zinc +69.6%
Contains more Copper +220.6%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8%
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 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%

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.
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
Net carbs 55.34g 9.5g Dried fruit
Protein 3.39g 1.4g Dried fruit
Fats 0.51g 0.2g Dried fruit
Carbs 62.64g 13.8g Dried fruit
Calories 241kcal 56kcal Dried fruit
Starch 0.35g g Dried fruit
Fructose 12.47g 3.53g Dried fruit
Sugar 53.44g 7.37g Currant
Fiber 7.3g 4.3g Dried fruit
Calcium 55mg 33mg Dried fruit
Iron 2.66mg 1mg Dried fruit
Magnesium 32mg 13mg Dried fruit
Phosphorus 71mg 44mg Dried fruit
Potassium 1162mg 275mg Dried fruit
Sodium 10mg 1mg Currant
Zinc 0.39mg 0.23mg Dried fruit
Copper 0.343mg 0.107mg Dried fruit
Vitamin A 3604IU 42IU Dried fruit
Vitamin E 4.33mg 0.1mg Dried fruit
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1mg 41mg Currant
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
Folate 10µg 8µg Dried fruit
Vitamin B12 0µg 0µg
Vitamin K 3.1µg 11µg Currant
Tryptophan 0.016mg mg Dried fruit
Threonine 0.073mg mg Dried fruit
Isoleucine 0.063mg mg Dried fruit
Leucine 0.105mg mg Dried fruit
Lysine 0.083mg mg Dried fruit
Methionine 0.015mg mg Dried fruit
Phenylalanine 0.062mg mg Dried fruit
Valine 0.078mg mg Dried fruit
Histidine 0.047mg mg Dried fruit
Cholesterol 0mg 0mg
Trans Fat g 0g Dried fruit
Saturated Fat 0.017g 0.017g
Monounsaturated Fat 0.074g 0.028g Dried fruit
Polyunsaturated fat 0.074g 0.088g Currant

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit 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
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 food.
Protein
20%
Dried fruit
8%
Currant
Carbohydrates
63%
Dried fruit
14%
Currant
Fats
2%
Dried fruit
1%
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

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. 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.