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  6. Oat vs. Currant

Oat vs. Currant — In-Depth Nutrition Comparison

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Important differences between Oat and Currant

  • Oat has more Manganese, Phosphorus, Vitamin B1, Copper, Iron, Magnesium, Zinc, Vitamin B5, and Fiber, however, Currant has more Vitamin C.
  • Oat's daily need coverage for Manganese is 206% more.
  • Oat has 21 times more Vitamin B5 than Currant. Oat has 1.349mg of Vitamin B5, while Currant has 0.064mg.

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

Infographic

Oat 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.
Oat
Oat
8
:
2
Currant
Currant
Contains more Calcium +63.6%
Contains more Iron +372%
Contains more Magnesium +1261.5%
Contains more Phosphorus +1088.6%
Contains more Potassium +56%
Contains more Zinc +1626.1%
Contains more Copper +485%
Contains more Manganese +2543%
Contains less Sodium -50%
Oat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Currant
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 38% 10% 19% 25% 1% 7% 36% 25% 4%
Contains more Calcium +63.6%
Contains more Iron +372%
Contains more Magnesium +1261.5%
Contains more Phosphorus +1088.6%
Contains more Potassium +56%
Contains more Zinc +1626.1%
Contains more Copper +485%
Contains more Manganese +2543%
Contains less Sodium -50%

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.
Oat
Oat
6
:
4
Currant
Currant
Contains more Vitamin B1 +1807.5%
Contains more Vitamin B2 +178%
Contains more Vitamin B3 +861%
Contains more Vitamin B5 +2007.8%
Contains more Vitamin B6 +70%
Contains more Folate +600%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Oat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
Currant
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 B1 +1807.5%
Contains more Vitamin B2 +178%
Contains more Vitamin B3 +861%
Contains more Vitamin B5 +2007.8%
Contains more Vitamin B6 +70%
Contains more Folate +600%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oat
Oat
4
:
1
Currant
Currant
Contains more Protein +1106.4%
Contains more Fats +3350%
Contains more Carbs +380.2%
Contains more Other +164.6%
Contains more Water +921.3%
Oat
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Currant
14% 84%
Protein: 1.4 g
Fats: 0.2 g
Carbs: 13.8 g
Water: 83.95 g
Other: 0.65 g
Contains more Protein +1106.4%
Contains more Fats +3350%
Contains more Carbs +380.2%
Contains more Other +164.6%
Contains more Water +921.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oat
Oat
2
:
1
Currant
Currant
Contains more Monounsaturated Fat +7678.6%
Contains more Polyunsaturated fat +2780.7%
Contains less Saturated Fat -98.6%
Oat
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
Currant
13% 21% 66%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.088 g
Contains more Monounsaturated Fat +7678.6%
Contains more Polyunsaturated fat +2780.7%
Contains less Saturated Fat -98.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oat Currant Opinion
Net carbs 55.67g 9.5g Oat
Protein 16.89g 1.4g Oat
Fats 6.9g 0.2g Oat
Carbs 66.27g 13.8g Oat
Calories 389kcal 56kcal Oat
Fructose 3.53g Currant
Sugar 7.37g Oat
Fiber 10.6g 4.3g Oat
Calcium 54mg 33mg Oat
Iron 4.72mg 1mg Oat
Magnesium 177mg 13mg Oat
Phosphorus 523mg 44mg Oat
Potassium 429mg 275mg Oat
Sodium 2mg 1mg Currant
Zinc 3.97mg 0.23mg Oat
Copper 0.626mg 0.107mg Oat
Manganese 4.916mg 0.186mg Oat
Selenium 0.6µg Currant
Vitamin A 0IU 42IU Currant
Vitamin A RAE 0µg 2µg Currant
Vitamin E 0.1mg Currant
Vitamin C 0mg 41mg Currant
Vitamin B1 0.763mg 0.04mg Oat
Vitamin B2 0.139mg 0.05mg Oat
Vitamin B3 0.961mg 0.1mg Oat
Vitamin B5 1.349mg 0.064mg Oat
Vitamin B6 0.119mg 0.07mg Oat
Folate 56µg 8µg Oat
Vitamin K 11µg Currant
Tryptophan 0.234mg Oat
Threonine 0.575mg Oat
Isoleucine 0.694mg Oat
Leucine 1.284mg Oat
Lysine 0.701mg Oat
Methionine 0.312mg Oat
Phenylalanine 0.895mg Oat
Valine 0.937mg Oat
Histidine 0.405mg Oat
Saturated Fat 1.217g 0.017g Currant
Monounsaturated Fat 2.178g 0.028g Oat
Polyunsaturated fat 2.535g 0.088g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat 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
33%
Oat
18%
Currant
Minerals Daily Need Coverage Score
154%
Oat
17%
Currant

Comparison summary

Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 7.37g)
Which food contains less Sodium?
Currant
Currant contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Currant
Currant is lower in Saturated Fat (difference - 1.2g)
Which food is lower in glycemic index?
Currant
Currant is lower in glycemic index (difference - 34)
Which food is cheaper?
Currant
Currant is cheaper (difference - $0.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.