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  6. Orange juice vs. Currant

Orange juice vs. Currant — In-Depth Nutrition Comparison

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Significant differences between orange juice and currants

  • Orange juice has more vitamin C and folate; however, currants are richer in fiber, iron, vitamin K, manganese, and copper.
  • Currants cover your daily fiber needs 16% more than orange juice.
  • Currants have 4 times less folate than orange juice. Orange juice has 30µg of folate, while currants have 8µg.
  • Orange juice has a higher glycemic index. The glycemic index of orange juice is 50, while the glycemic index of currants is 25.

Specific food types used in this comparison are Orange juice, raw and Currants, red, and white, raw.

Infographic

Orange juice 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
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 more MagnesiumMagnesium +18.2%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +37.5%
Contains more IronIron +400%
Contains more CopperCopper +143.2%
Contains more ZincZinc +360%
Contains more PhosphorusPhosphorus +158.8%
Contains more ManganeseManganese +1228.6%
Contains more SeleniumSelenium +500%
~equal in Sodium ~1mg

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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 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 CVitamin C +22%
Contains more Vitamin AVitamin A +400%
Contains more Vitamin B1Vitamin B1 +125%
Contains more Vitamin B3Vitamin B3 +300%
Contains more Vitamin B5Vitamin B5 +196.9%
Contains more FolateFolate +275%
Contains more Vitamin EVitamin E +150%
Contains more Vitamin B2Vitamin B2 +66.7%
Contains more Vitamin B6Vitamin B6 +75%
Contains more Vitamin KVitamin K +10900%
Contains more CholineCholine +22.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Orange juice Currant DV% diff.
Fiber 0.2g 4.3g 16%
Iron 0.2mg 1mg 10%
Vitamin C 50mg 41mg 10%
Vitamin K 0.1µg 11µg 9%
Manganese 0.014mg 0.186mg 7%
Copper 0.044mg 0.107mg 7%
Folate 30µg 8µg 6%
Fructose 3.53g 4%
Phosphorus 17mg 44mg 4%
Vitamin B1 0.09mg 0.04mg 4%
Vitamin B5 0.19mg 0.064mg 3%
Calcium 11mg 33mg 2%
Zinc 0.05mg 0.23mg 2%
Potassium 200mg 275mg 2%
Vitamin B6 0.04mg 0.07mg 2%
Vitamin B2 0.03mg 0.05mg 2%
Vitamin B3 0.4mg 0.1mg 2%
Calories 45kcal 56kcal 1%
Vitamin A 10µg 2µg 1%
Carbs 10.4g 13.8g 1%
Selenium 0.1µg 0.6µg 1%
Protein 0.7g 1.4g 1%
Fats 0.2g 0.2g 0%
Net carbs 10.2g 9.5g N/A
Magnesium 11mg 13mg 0%
Sugar 8.4g 7.37g N/A
Sodium 1mg 1mg 0%
Vitamin E 0.04mg 0.1mg 0%
Saturated fat 0.024g 0.017g 0%
Choline 6.2mg 7.6mg 0%
Monounsaturated fat 0.036g 0.028g 0%
Polyunsaturated fat 0.04g 0.088g 0%
Tryptophan 0.002mg 0%
Threonine 0.008mg 0%
Isoleucine 0.008mg 0%
Leucine 0.013mg 0%
Lysine 0.009mg 0%
Methionine 0.003mg 0%
Phenylalanine 0.009mg 0%
Valine 0.011mg 0%
Histidine 0.003mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 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 ProteinProtein +100%
Contains more CarbsCarbs +32.7%
Contains more OtherOther +62.5%
~equal in Fats ~0.2g
~equal in Water ~83.95g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 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 +28.6%
Contains less Sat. FatSaturated fat -29.2%
Contains more Poly. FatPolyunsaturated fat +120%

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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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.