Gooseberry vs. Currant — Health Impact and Nutrition Comparison
Currants contain more minerals, Vitamin B2, Vitamin C, and folate. On the other hand, gooseberry has more Vitamin B family, Vitamin A, and E, fewer sugars, and lower GI than currants.
Table of contents
What’s The Actual Difference?
Both currant and gooseberry belong to the Ribes genus in the Gooseberry family. Both are indigenous to Western Europe and are widely cultivated in many parts of the world.
The most noticeable difference between currants and gooseberries is their thorns and colors. Gooseberry bushes have thorns, whereas currents do not. Currants are bright red, black, white, and beige, whereas gooseberries are typically light green or light pink with white stripes.
Gooseberry and currant significantly differ in taste. Red gooseberries have a sweeter taste; green ones taste more sour. Usually, gooseberry tastes like a middle-ripe grape. In contrast, currants have a great balance of sweet and sour flavors.
Gooseberry contains more vitamins than currant. It has five times more Vitamin A and B5 and three times more Vitamin B5, B3, and E.
On the other hand, currant has higher Vitamin C, Vitamin B2, and folate.
Moreover, it falls in the range of the top 13% foods as a source of Vitamin C.
The amounts of Vitamin B1 are equal in these plants.
Both have no Vitamin D and Vitamin B12.
Currant has a relatively higher amount of minerals than gooseberry. It has more copper, magnesium, calcium, zinc, phosphorus, potassium, and iron.
Both are low in sodium.
Currant has more calories than gooseberry. It contains 56 calories per 100g, while gooseberry contains only 44 calories per 100g.
The GI of currant is 25, and the glycemic index of gooseberry is 15; both are considered low GI.
As the chart below shows, gooseberry is slightly richer in water than currant. In contrast, currant is higher in carbs. Please, read more in the corresponding sections.
Currant contains 14g per 100g, whereas gooseberry has 10g per 100g. They both have high net carbs: 9.5 g of net carbs in currant and 6g in gooseberry.
Both are excellent sources of fiber: 4.3g fiber per 100g. These berries are rich in both soluble and insoluble fiber.
Both gooseberry and currant have fats of less than 1g.
Both have no cholesterol.
Gooseberries contain cancer-fighting compounds, such as quercetin, kaempferol, caffeic and ellagic acids. Studies show that quercetin may inhibit the growth of various cancers, including prostate, cervical, lung, breast, and colon (1).
Currants are high in plant compounds such as flavonoids, phytosterols, and essential oils. According to research, these compounds may help to fight against free radicals, which play a role in developing cancer and other health conditions (2).
Gooseberries are good for your heart because they are high in potassium and phytonutrients. Potassium regulates blood pressure and heart rate, lowering the risk of stroke and heart disease. Blood vessel function is improved by anthocyanins and flavanols (3).
Red currants contain lycopene, an antioxidant carotenoid that may reduce the risk of heart disease. Furthermore, the magnesium content in currants is responsible for low blood pressure, making them heart-healthy (4).
People allergic to latex may also be allergic to gooseberry and red/black currant. Intense tingling and itching of the lips, tongue, and throat are common symptoms (5).
Fat Type Comparison
Comparison summary table
|Lower in Sugar|
|Lower in Glycemic Index|
|Lower in Saturated Fat|
|Rich in minerals|
|Lower in Sodium||Equal|
|Lower in Cholesterol||Equal|
|Lower in price||Equal|
|Rich in vitamins||Equal|
All nutrients comparison - raw data values
|Vitamin A RAE||15µg||2µg|
Which food is preferable for your diet?
|Low Fats diet|
|Low Carbs diet|
|Low Calories diet|
|Low Glycemic Index diet|
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Vitamins & Minerals Daily Need Coverage Score
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.
- Gooseberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173030/nutrients
- 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.