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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 Sugar.

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

Infographic

Orange 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.
Orange
2
:
Contains more Calcium +21.2%
Contains less Sodium -100%
Contains more Iron +900%
Contains more Magnesium +30%
Contains more Phosphorus +214.3%
Contains more Potassium +51.9%
Contains more Zinc +228.6%
Contains more Copper +137.8%
Contains more Manganese +644%
Contains more Selenium +20%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 4% 8% 6% 16% 0% 2% 15% 4% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 38% 10% 19% 25% 1% 7% 36% 25% 4%
Contains more Calcium +21.2%
Contains less Sodium -100%
Contains more Iron +900%
Contains more Magnesium +30%
Contains more Phosphorus +214.3%
Contains more Potassium +51.9%
Contains more Zinc +228.6%
Contains more Copper +137.8%
Contains more Manganese +644%
Contains more Selenium +20%

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.
Orange
8
:
Contains more Vitamin A +435.7%
Contains more Vitamin E +80%
Contains more Vitamin C +29.8%
Contains more Vitamin B1 +117.5%
Contains more Vitamin B3 +182%
Contains more Vitamin B5 +290.6%
Contains more Folate +275%
Contains more Choline +10.5%
Contains more Vitamin B2 +25%
Contains more Vitamin B6 +16.7%
Contains more Vitamin K +∞%
Equal in Choline - 7.6
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 14% 4% 0% 178% 22% 10% 6% 15% 14% 23% 0% 5% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3% 2% 0% 137% 10% 12% 2% 4% 17% 6% 0% 5% 28%
Contains more Vitamin A +435.7%
Contains more Vitamin E +80%
Contains more Vitamin C +29.8%
Contains more Vitamin B1 +117.5%
Contains more Vitamin B3 +182%
Contains more Vitamin B5 +290.6%
Contains more Folate +275%
Contains more Choline +10.5%
Contains more Vitamin B2 +25%
Contains more Vitamin B6 +16.7%
Contains more Vitamin K +∞%
Equal in Choline - 7.6

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Orange
1
:
Contains more Protein +48.9%
Contains more Fats +66.7%
Contains more Carbs +17.4%
Contains more Other +47.7%
Equal in Water - 83.95
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 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 Protein +48.9%
Contains more Fats +66.7%
Contains more Carbs +17.4%
Contains more Other +47.7%
Equal in Water - 83.95

Fat Type Comparison

Fat type breakdown side-by-side comparison
Orange
1
:
Contains less Saturated Fat -11.8%
Contains more Monounsaturated Fat +21.7%
Contains more Polyunsaturated fat +252%
24% 37% 40%
Saturated Fat: 0.015 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 0.025 g
13% 21% 66%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.088 g
Contains less Saturated Fat -11.8%
Contains more Monounsaturated Fat +21.7%
Contains more Polyunsaturated fat +252%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Orange Currant Opinion
Net carbs 9.35g 9.5g Currant
Protein 0.94g 1.4g Currant
Fats 0.12g 0.2g Currant
Carbs 11.75g 13.8g Currant
Calories 47kcal 56kcal Currant
Fructose 3.53g Currant
Sugar 9.35g 7.37g Currant
Fiber 2.4g 4.3g Currant
Calcium 40mg 33mg Orange
Iron 0.1mg 1mg Currant
Magnesium 10mg 13mg Currant
Phosphorus 14mg 44mg Currant
Potassium 181mg 275mg Currant
Sodium 0mg 1mg Orange
Zinc 0.07mg 0.23mg Currant
Copper 0.045mg 0.107mg Currant
Manganese 0.025mg 0.186mg Currant
Selenium 0.5µg 0.6µg Currant
Vitamin A 225IU 42IU Orange
Vitamin A RAE 11µg 2µg Orange
Vitamin E 0.18mg 0.1mg Orange
Vitamin C 53.2mg 41mg Orange
Vitamin B1 0.087mg 0.04mg Orange
Vitamin B2 0.04mg 0.05mg Currant
Vitamin B3 0.282mg 0.1mg Orange
Vitamin B5 0.25mg 0.064mg Orange
Vitamin B6 0.06mg 0.07mg Currant
Folate 30µg 8µg Orange
Choline 8.4mg 7.6mg Orange
Vitamin K 0µg 11µg Currant
Tryptophan 0.009mg Orange
Threonine 0.015mg Orange
Isoleucine 0.025mg Orange
Leucine 0.023mg Orange
Lysine 0.047mg Orange
Methionine 0.02mg Orange
Phenylalanine 0.031mg Orange
Valine 0.04mg Orange
Histidine 0.018mg Orange
Saturated Fat 0.015g 0.017g Orange
Monounsaturated Fat 0.023g 0.028g Currant
Polyunsaturated fat 0.025g 0.088g Currant

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange 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
22%
Orange
17%
Currant
Minerals Daily Need Coverage Score
7%
Orange
17%
Currant

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 is lower in Sugar?
Currant
Currant is lower in Sugar (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)

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 - 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.