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Kiwifruit vs. Currant — In-Depth Nutrition Comparison

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Important differences between Kiwifruit and Currant

  • Kiwifruit has more Vitamin C, Vitamin K, and Vitamin E , however, Currant has more Iron, and Fiber.
  • Kiwifruit's daily need coverage for Vitamin C is 57% more.
  • Kiwifruit has 15 times more Vitamin E than Currant. Kiwifruit has 1.46mg of Vitamin E , while Currant has 0.1mg.

The food varieties used in the comparison are Kiwifruit, green, raw and Currants, red and white, raw.

Infographic

Kiwifruit 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.
Contains more Magnesium +30.8%
Contains more Potassium +13.5%
Contains more Copper +21.5%
Contains more Iron +222.6%
Contains more Phosphorus +29.4%
Contains less Sodium -66.7%
Contains more Zinc +64.3%
Contains more Manganese +89.8%
Contains more Selenium +200%
Equal in Calcium - 33
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 38% 10% 19% 25% 1% 7% 36% 25% 4%
Contains more Magnesium +30.8%
Contains more Potassium +13.5%
Contains more Copper +21.5%
Contains more Iron +222.6%
Contains more Phosphorus +29.4%
Contains less Sodium -66.7%
Contains more Zinc +64.3%
Contains more Manganese +89.8%
Contains more Selenium +200%
Equal in Calcium - 33

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.
:
Contains more Vitamin A +107.1%
Contains more Vitamin E +1360%
Contains more Vitamin C +126.1%
Contains more Vitamin B3 +241%
Contains more Vitamin B5 +185.9%
Contains more Folate +212.5%
Contains more Vitamin K +266.4%
Contains more Vitamin B1 +48.1%
Contains more Vitamin B2 +100%
Contains more Vitamin B6 +11.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 30% 0% 309% 7% 6% 7% 11% 15% 19% 0% 101%
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 +107.1%
Contains more Vitamin E +1360%
Contains more Vitamin C +126.1%
Contains more Vitamin B3 +241%
Contains more Vitamin B5 +185.9%
Contains more Folate +212.5%
Contains more Vitamin K +266.4%
Contains more Vitamin B1 +48.1%
Contains more Vitamin B2 +100%
Contains more Vitamin B6 +11.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +160%
Contains more Protein +22.8%
Equal in Carbs - 13.8
Equal in Water - 83.95
Equal in Other - 0.65
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 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 Fats +160%
Contains more Protein +22.8%
Equal in Carbs - 13.8
Equal in Water - 83.95
Equal in Other - 0.65

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +67.9%
Contains more Polyunsaturated fat +226.1%
Contains less Saturated Fat -41.4%
8% 13% 79%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.287 g
13% 21% 66%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.088 g
Contains more Monounsaturated Fat +67.9%
Contains more Polyunsaturated fat +226.1%
Contains less Saturated Fat -41.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Glucose +27.6%
Contains more Fructose +23.2%
Contains more Maltose +∞%
Contains more Galactose +∞%
Contains more Sucrose +306.7%
2% 46% 48% 2% 2%
Starch: 0 g
Sucrose: 0.15 g
Glucose: 4.11 g
Fructose: 4.35 g
Lactose: 0 g
Maltose: 0.19 g
Galactose: 0.17 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 Glucose +27.6%
Contains more Fructose +23.2%
Contains more Maltose +∞%
Contains more Galactose +∞%
Contains more Sucrose +306.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kiwifruit Currant
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Kiwifruit Currant Opinion
Net carbs 11.66g 9.5g Kiwifruit
Protein 1.14g 1.4g Currant
Fats 0.52g 0.2g Kiwifruit
Carbs 14.66g 13.8g Kiwifruit
Calories 61kcal 56kcal Kiwifruit
Fructose 4.35g 3.53g Kiwifruit
Sugar 8.99g 7.37g Currant
Fiber 3g 4.3g Currant
Calcium 34mg 33mg Kiwifruit
Iron 0.31mg 1mg Currant
Magnesium 17mg 13mg Kiwifruit
Phosphorus 34mg 44mg Currant
Potassium 312mg 275mg Kiwifruit
Sodium 3mg 1mg Currant
Zinc 0.14mg 0.23mg Currant
Copper 0.13mg 0.107mg Kiwifruit
Manganese 0.098mg 0.186mg Currant
Selenium 0.2µg 0.6µg Currant
Vitamin A 87IU 42IU Kiwifruit
Vitamin A RAE 4µg 2µg Kiwifruit
Vitamin E 1.46mg 0.1mg Kiwifruit
Vitamin C 92.7mg 41mg Kiwifruit
Vitamin B1 0.027mg 0.04mg Currant
Vitamin B2 0.025mg 0.05mg Currant
Vitamin B3 0.341mg 0.1mg Kiwifruit
Vitamin B5 0.183mg 0.064mg Kiwifruit
Vitamin B6 0.063mg 0.07mg Currant
Folate 25µg 8µg Kiwifruit
Vitamin K 40.3µg 11µg Kiwifruit
Tryptophan 0.015mg Kiwifruit
Threonine 0.047mg Kiwifruit
Isoleucine 0.051mg Kiwifruit
Leucine 0.066mg Kiwifruit
Lysine 0.061mg Kiwifruit
Methionine 0.024mg Kiwifruit
Phenylalanine 0.044mg Kiwifruit
Valine 0.057mg Kiwifruit
Histidine 0.027mg Kiwifruit
Saturated Fat 0.029g 0.017g Currant
Monounsaturated Fat 0.047g 0.028g Kiwifruit
Polyunsaturated fat 0.287g 0.088g Kiwifruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kiwifruit Currant
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
42%
Kiwifruit
18%
Currant
Minerals Daily Need Coverage Score
14%
Kiwifruit
17%
Currant

Comparison summary

Which food is richer in vitamins?
Kiwifruit
Kiwifruit is relatively richer in vitamins
Which food is lower in Sugar?
Currant
Currant is lower in Sugar (difference - 1.62g)
Which food contains less Sodium?
Currant
Currant contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Currant
Currant is lower in Saturated Fat (difference - 0.012g)
Which food is lower in glycemic index?
Currant
Currant is lower in glycemic index (difference - 33)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.5)
Which food is richer in minerals?
?
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. Kiwifruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.