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Nectarine vs. Currant — In-Depth Nutrition Comparison

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A recap on the differences between nectarine and currants

  • Nectarine has more vitamin B3 and vitamin A; however, currants are higher in vitamin C, fiber, iron, vitamin K, and manganese.
  • Currants cover your daily vitamin C needs 40% more than nectarine.
  • Currants contain 11 times less vitamin B3 than nectarine. Nectarine contains 1.125mg of vitamin B3, while currants contain 0.1mg.
  • The glycemic index of nectarine is higher.

Food varieties used in this article are Nectarines, raw and Currants, red, and white, raw.

Infographic

Nectarine 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" 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 6.4% 1.8% 18% 11% 29% 4.6% 11% 0% 7% 0%
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 less SodiumSodium -100%
Contains more MagnesiumMagnesium +44.4%
Contains more CalciumCalcium +450%
Contains more PotassiumPotassium +36.8%
Contains more IronIron +257.1%
Contains more CopperCopper +24.4%
Contains more ZincZinc +35.3%
Contains more PhosphorusPhosphorus +69.2%
Contains more ManganeseManganese +244.4%
Contains more SeleniumSelenium +∞%

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 18% 5.7% 15% 0% 8.5% 6.2% 21% 11% 5.8% 0% 5.5% 3.8% 3.4%
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% 0.67% 2% 0% 10% 12% 1.9% 3.8% 16% 0% 28% 6% 4.1%
Contains more Vitamin AVitamin A +750%
Contains more Vitamin EVitamin E +670%
Contains more Vitamin B3Vitamin B3 +1025%
Contains more Vitamin B5Vitamin B5 +189.1%
Contains more Vitamin CVitamin C +659.3%
Contains more Vitamin B1Vitamin B1 +17.6%
Contains more Vitamin B2Vitamin B2 +85.2%
Contains more Vitamin B6Vitamin B6 +180%
Contains more Vitamin KVitamin K +400%
Contains more FolateFolate +60%
Contains more CholineCholine +22.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nectarine Currant DV% diff.
Vitamin C 5.4mg 41mg 40%
Fiber 1.7g 4.3g 10%
Iron 0.28mg 1mg 9%
Vitamin K 2.2µg 11µg 7%
Manganese 0.054mg 0.186mg 6%
Vitamin B3 1.125mg 0.1mg 6%
Vitamin E 0.77mg 0.1mg 4%
Calcium 6mg 33mg 3%
Vitamin B6 0.025mg 0.07mg 3%
Phosphorus 26mg 44mg 3%
Fructose 1.37g 3.53g 3%
Potassium 201mg 275mg 2%
Vitamin B5 0.185mg 0.064mg 2%
Copper 0.086mg 0.107mg 2%
Vitamin B2 0.027mg 0.05mg 2%
Vitamin A 17µg 2µg 2%
Folate 5µg 8µg 1%
Protein 1.06g 1.4g 1%
Selenium 0µg 0.6µg 1%
Calories 44kcal 56kcal 1%
Vitamin B1 0.034mg 0.04mg 1%
Zinc 0.17mg 0.23mg 1%
Magnesium 9mg 13mg 1%
Carbs 10.55g 13.8g 1%
Fats 0.32g 0.2g 0%
Net carbs 8.85g 9.5g N/A
Sugar 7.89g 7.37g N/A
Starch 0.07g 0%
Sodium 0mg 1mg 0%
Saturated fat 0.025g 0.017g 0%
Choline 6.2mg 7.6mg 0%
Monounsaturated fat 0.088g 0.028g 0%
Polyunsaturated fat 0.113g 0.088g 0%
Tryptophan 0.005mg 0%
Threonine 0.009mg 0%
Isoleucine 0.009mg 0%
Leucine 0.014mg 0%
Lysine 0.016mg 0%
Methionine 0.006mg 0%
Phenylalanine 0.021mg 0%
Valine 0.013mg 0%
Histidine 0.008mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 1.06 g
Fats: 0.32 g
Carbs: 10.55 g
Water: 87.59 g
Other: 0.48 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 FatsFats +60%
Contains more ProteinProtein +32.1%
Contains more CarbsCarbs +30.8%
Contains more OtherOther +35.4%
~equal in Water ~83.95g

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 39% 50%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.113 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 +214.3%
Contains more Poly. FatPolyunsaturated fat +28.4%
Contains less Sat. FatSaturated fat -32%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
62% 20% 17%
Starch: 0.07 g
Sucrose: 4.87 g
Glucose: 1.57 g
Fructose: 1.37 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 +698.4%
Contains more GlucoseGlucose +105.1%
Contains more FructoseFructose +157.7%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Nectarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169914/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.