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Nectarine vs Currant - In-Depth Nutrition Comparison

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A recap on differences between Nectarine and Currant

  • Nectarine has more Vitamin B3, however Currant is higher in Vitamin C, Fiber, Iron, Vitamin K, and Manganese.
  • Currant covers your daily Vitamin C needs 40% more than Nectarine.
  • Currant contains 11 times less Vitamin B3 than Nectarine. Nectarine contains 1.125mg of Vitamin B3, while Currant contains 0.1mg.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains less Sodium -100%
Contains more Calcium +450%
Contains more Iron +257.1%
Contains more Magnesium +44.4%
Contains more Phosphorus +69.2%
Contains more Potassium +36.8%
Contains more Zinc +35.3%
Contains more Copper +24.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 11% 7% 12% 18% 0% 5% 29%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 10% 38% 10% 19% 25% 1% 7% 36%
Contains less Sodium -100%
Contains more Calcium +450%
Contains more Iron +257.1%
Contains more Magnesium +44.4%
Contains more Phosphorus +69.2%
Contains more Potassium +36.8%
Contains more Zinc +35.3%
Contains more Copper +24.4%

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 +690.5%
Contains more Vitamin E +670%
Contains more Vitamin B3 +1025%
Contains more Vitamin B5 +189.1%
Contains more Vitamin C +659.3%
Contains more Vitamin B1 +17.6%
Contains more Vitamin B2 +85.2%
Contains more Vitamin B6 +180%
Contains more Folate +60%
Contains more Vitamin K +400%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 20% 16% 0% 19% 9% 7% 22% 12% 6% 4% 0% 6%
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 +690.5%
Contains more Vitamin E +670%
Contains more Vitamin B3 +1025%
Contains more Vitamin B5 +189.1%
Contains more Vitamin C +659.3%
Contains more Vitamin B1 +17.6%
Contains more Vitamin B2 +85.2%
Contains more Vitamin B6 +180%
Contains more Folate +60%
Contains more Vitamin K +400%

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.
Nectarine Currant
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Nectarine Currant Opinion
Net carbs 8.85g 9.5g Currant
Protein 1.06g 1.4g Currant
Fats 0.32g 0.2g Nectarine
Carbs 10.55g 13.8g Currant
Calories 44kcal 56kcal Currant
Starch 0.07g g Nectarine
Fructose 1.37g 3.53g Currant
Sugar 7.89g 7.37g Currant
Fiber 1.7g 4.3g Currant
Calcium 6mg 33mg Currant
Iron 0.28mg 1mg Currant
Magnesium 9mg 13mg Currant
Phosphorus 26mg 44mg Currant
Potassium 201mg 275mg Currant
Sodium 0mg 1mg Nectarine
Zinc 0.17mg 0.23mg Currant
Copper 0.086mg 0.107mg Currant
Vitamin A 332IU 42IU Nectarine
Vitamin E 0.77mg 0.1mg Nectarine
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 5.4mg 41mg Currant
Vitamin B1 0.034mg 0.04mg Currant
Vitamin B2 0.027mg 0.05mg Currant
Vitamin B3 1.125mg 0.1mg Nectarine
Vitamin B5 0.185mg 0.064mg Nectarine
Vitamin B6 0.025mg 0.07mg Currant
Folate 5µg 8µg Currant
Vitamin B12 0µg 0µg
Vitamin K 2.2µg 11µg Currant
Tryptophan 0.005mg mg Nectarine
Threonine 0.009mg mg Nectarine
Isoleucine 0.009mg mg Nectarine
Leucine 0.014mg mg Nectarine
Lysine 0.016mg mg Nectarine
Methionine 0.006mg mg Nectarine
Phenylalanine 0.021mg mg Nectarine
Valine 0.013mg mg Nectarine
Histidine 0.008mg mg Nectarine
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.025g 0.017g Currant
Monounsaturated Fat 0.088g 0.028g Nectarine
Polyunsaturated fat 0.113g 0.088g Nectarine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nectarine 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
10
Nectarine
18
Currant
Mineral Summary Score
10
Nectarine
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
6%
Nectarine
8%
Currant
Carbohydrates
11%
Nectarine
14%
Currant
Fats
1%
Nectarine
1%
Currant

Comparison summary

Which food contains less Sodium?
Nectarine
Nectarine contains less Sodium (difference - 1mg)
Which food is lower in Sugar?
Currant
Currant is lower in Sugar (difference - 0.52g)
Which food is lower in Saturated Fat?
Currant
Currant is lower in Saturated Fat (difference - 0.008g)
Which food is lower in glycemic index?
Currant
Currant is lower in glycemic index (difference - 18)
Which food is richer in minerals?
Currant
Currant is relatively richer in minerals
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 vitamins?
?
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

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. 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.