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Orange vs Currant - In-Depth Nutrition Comparison

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The main differences between Orange and Currant

  • Orange has more Vitamin C and Folate, however Currant has more Iron, Vitamin K, Fiber, Manganese and Copper.
  • Daily need coverage for Vitamin C from Orange is 14% higher.
  • Currant has 4 times less Folate than Orange. Orange has 30µg of Folate, while Currant has 8µg.
  • Currant is lower in Sugars.

Food types used in this article are Oranges, raw, all commercial varieties and Currants, red and white, raw.

Infographic

Orange 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
Orange
2
:
Contains more Calcium +21.2%
Contains less Sodium -100%
Contains more Iron +900%
Contains more Potassium +51.9%
Contains more Magnesium +30%
Contains more Copper +137.8%
Contains more Zinc +228.6%
Contains more Phosphorus +214.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 4% 12% 16% 8% 15% 2% 6% 0%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 38% 10% 25% 10% 36% 7% 19% 1%
Contains more Calcium +21.2%
Contains less Sodium -100%
Contains more Iron +900%
Contains more Potassium +51.9%
Contains more Magnesium +30%
Contains more Copper +137.8%
Contains more Zinc +228.6%
Contains more Phosphorus +214.3%

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
Orange
7
:
Contains more Vitamin C +29.8%
Contains more Vitamin A +435.7%
Contains more Vitamin E +80%
Contains more Vitamin B1 +117.5%
Contains more Vitamin B3 +182%
Contains more Vitamin B5 +290.6%
Contains more Folate +275%
Contains more Vitamin B2 +25%
Contains more Vitamin B6 +16.7%
Contains more Vitamin K +∞%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 178% 14% 4% 0% 22% 10% 6% 15% 14% 0% 0% 23%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 137% 3% 2% 0% 10% 12% 2% 4% 17% 0% 28% 6%
Contains more Vitamin C +29.8%
Contains more Vitamin A +435.7%
Contains more Vitamin E +80%
Contains more Vitamin B1 +117.5%
Contains more Vitamin B3 +182%
Contains more Vitamin B5 +290.6%
Contains more Folate +275%
Contains more Vitamin B2 +25%
Contains more Vitamin B6 +16.7%
Contains more Vitamin K +∞%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
24
Orange
18
Currant
Mineral Summary Score
8
Orange
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 the food
Protein
6%
Orange
8%
Currant
Carbohydrates
12%
Orange
14%
Currant
Fats
1%
Orange
1%
Currant

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Orange Currant
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugars ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Orange Currant
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Orange
Orange is lower in Saturated Fat (difference - 0.002g)
Which food is cheaper?
Orange
Orange is cheaper (difference - $0.1)
Which food is richer in vitamins?
Orange
Orange is relatively richer in vitamins
Which food contains less Sugars?
Currant
Currant contains less Sugars (difference - 1.98g)
Which food is lower in glycemic index?
Currant
Currant is lower in glycemic index (difference - 20)
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)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Orange Currant Opinion
Calories 47 56 Currant
Protein 0.94 1.4 Currant
Fats 0.12 0.2 Currant
Vitamin C 53.2 41 Orange
Carbs 11.75 13.8 Currant
Cholesterol 0 0
Vitamin D 0 0
Iron 0.1 1 Currant
Calcium 40 33 Orange
Potassium 181 275 Currant
Magnesium 10 13 Currant
Sugars 9.35 7.37 Currant
Fiber 2.4 4.3 Currant
Copper 0.045 0.107 Currant
Zinc 0.07 0.23 Currant
Starch
Phosphorus 14 44 Currant
Sodium 0 1 Orange
Vitamin A 225 42 Orange
Vitamin E 0.18 0.1 Orange
Vitamin D 0 0
Vitamin B1 0.087 0.04 Orange
Vitamin B2 0.04 0.05 Currant
Vitamin B3 0.282 0.1 Orange
Vitamin B5 0.25 0.064 Orange
Vitamin B6 0.06 0.07 Currant
Vitamin B12 0 0
Vitamin K 0 11 Currant
Folate 30 8 Orange
Trans Fat 0 0
Saturated Fat 0.015 0.017 Orange
Monounsaturated Fat 0.023 0.028 Currant
Polyunsaturated fat 0.025 0.088 Currant
Tryptophan 0.009 Orange
Threonine 0.015 Orange
Isoleucine 0.025 Orange
Leucine 0.023 Orange
Lysine 0.047 Orange
Methionine 0.02 Orange
Phenylalanine 0.031 Orange
Valine 0.04 Orange
Histidine 0.018 Orange
Fructose 3.53 Currant

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 of the foods presented on this page can be found below.

  1. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.