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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" 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 +∞%

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.
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
Calories 47kcal 56kcal Currant
Protein 0.94g 1.4g Currant
Fats 0.12g 0.2g Currant
Vitamin C 53.2mg 41mg Orange
Net carbs 9.35g 9.5g Currant
Carbs 11.75g 13.8g Currant
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.1mg 1mg Currant
Calcium 40mg 33mg Orange
Potassium 181mg 275mg Currant
Magnesium 10mg 13mg Currant
Sugar 9.35g 7.37g Currant
Fiber 2.4g 4.3g Currant
Copper 0.045mg 0.107mg Currant
Zinc 0.07mg 0.23mg Currant
Starch g g
Phosphorus 14mg 44mg Currant
Sodium 0mg 1mg Orange
Vitamin A 225IU 42IU Orange
Vitamin E 0.18mg 0.1mg Orange
Vitamin D 0µg 0µg
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
Vitamin B12 0µg 0µg
Vitamin K 0µg 11µg Currant
Folate 30µg 8µg Orange
Trans Fat 0g 0g
Saturated Fat 0.015g 0.017g Orange
Monounsaturated Fat 0.023g 0.028g Currant
Polyunsaturated fat 0.025g 0.088g Currant
Tryptophan 0.009mg mg Orange
Threonine 0.015mg mg Orange
Isoleucine 0.025mg mg Orange
Leucine 0.023mg mg Orange
Lysine 0.047mg mg Orange
Methionine 0.02mg mg Orange
Phenylalanine 0.031mg mg Orange
Valine 0.04mg mg Orange
Histidine 0.018mg mg Orange
Fructose g 3.53g Currant

Which food is preferable for your diet?

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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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
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 food.
Protein
6%
Orange
8%
Currant
Carbohydrates
12%
Orange
14%
Currant
Fats
1%
Orange
1%
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

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. 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.