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  6. Prunes vs. Currant

Prunes vs. Currant — In-Depth Nutrition Comparison

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A recap on differences between Prunes and Currant

  • Prunes has more Vitamin K, Copper, Potassium, Fiber, Vitamin B3, Vitamin B2, Vitamin B6, Vitamin B5, and Magnesium, however, Currant is higher in Vitamin C.
  • Currant covers your daily Vitamin C needs 45% more than Prunes.
  • Currant contains 19 times less Vitamin B3 than Prunes. Prunes contains 1.882mg of Vitamin B3, while Currant contains 0.1mg.

Food varieties used in this article are Plums, dried (prunes), uncooked and Currants, red and white, raw.

Infographic

Prunes 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.
Prunes
Prunes
7
:
3
Currant
Currant
Contains more Calcium +30.3%
Contains more Magnesium +215.4%
Contains more Phosphorus +56.8%
Contains more Potassium +166.2%
Contains more Zinc +91.3%
Contains more Copper +162.6%
Contains more Manganese +60.8%
Contains less Sodium -50%
Contains more Selenium +100%
Equal in Iron - 1
Prunes
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Currant
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 38% 10% 19% 25% 1% 7% 36% 25% 4%
Contains more Calcium +30.3%
Contains more Magnesium +215.4%
Contains more Phosphorus +56.8%
Contains more Potassium +166.2%
Contains more Zinc +91.3%
Contains more Copper +162.6%
Contains more Manganese +60.8%
Contains less Sodium -50%
Contains more Selenium +100%
Equal in Iron - 1

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.
Prunes
Prunes
8
:
2
Currant
Currant
Contains more Vitamin A +1759.5%
Contains more Vitamin E +330%
Contains more Vitamin B1 +27.5%
Contains more Vitamin B2 +272%
Contains more Vitamin B3 +1782%
Contains more Vitamin B5 +559.4%
Contains more Vitamin B6 +192.9%
Contains more Vitamin K +440.9%
Contains more Vitamin C +6733.3%
Contains more Folate +100%
Prunes
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 47% 9% 0% 2% 13% 43% 36% 26% 48% 3% 0% 149%
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 A +1759.5%
Contains more Vitamin E +330%
Contains more Vitamin B1 +27.5%
Contains more Vitamin B2 +272%
Contains more Vitamin B3 +1782%
Contains more Vitamin B5 +559.4%
Contains more Vitamin B6 +192.9%
Contains more Vitamin K +440.9%
Contains more Vitamin C +6733.3%
Contains more Folate +100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
Prunes
4
:
1
Currant
Currant
Contains more Protein +55.7%
Contains more Fats +90%
Contains more Carbs +362.9%
Contains more Other +306.2%
Contains more Water +171.5%
Prunes
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 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 +55.7%
Contains more Fats +90%
Contains more Carbs +362.9%
Contains more Other +306.2%
Contains more Water +171.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prunes
Prunes
1
:
2
Currant
Currant
Contains more Monounsaturated Fat +89.3%
Contains less Saturated Fat -80.7%
Contains more Polyunsaturated fat +41.9%
Prunes
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
Currant
13% 21% 66%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.088 g
Contains more Monounsaturated Fat +89.3%
Contains less Saturated Fat -80.7%
Contains more Polyunsaturated fat +41.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Prunes
Prunes
4
:
1
Currant
Currant
Contains more Starch +∞%
Contains more Glucose +690.7%
Contains more Fructose +252.7%
Contains more Maltose +∞%
Contains more Sucrose +306.7%
Prunes
12% 59% 29%
Starch: 5.11 g
Sucrose: 0.15 g
Glucose: 25.46 g
Fructose: 12.45 g
Lactose: 0 g
Maltose: 0.06 g
Galactose: 0 g
Currant
8% 44% 48%
Starch: 0 g
Sucrose: 0.61 g
Glucose: 3.22 g
Fructose: 3.53 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Glucose +690.7%
Contains more Fructose +252.7%
Contains more Maltose +∞%
Contains more Sucrose +306.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Prunes Currant
Rich in minerals ok
Rich in vitamins 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

All nutrients comparison - raw data values

Nutrient Prunes Currant Opinion
Net carbs 56.78g 9.5g Prunes
Protein 2.18g 1.4g Prunes
Fats 0.38g 0.2g Prunes
Carbs 63.88g 13.8g Prunes
Calories 240kcal 56kcal Prunes
Starch 5.11g Prunes
Fructose 12.45g 3.53g Prunes
Sugar 38.13g 7.37g Currant
Fiber 7.1g 4.3g Prunes
Calcium 43mg 33mg Prunes
Iron 0.93mg 1mg Currant
Magnesium 41mg 13mg Prunes
Phosphorus 69mg 44mg Prunes
Potassium 732mg 275mg Prunes
Sodium 2mg 1mg Currant
Zinc 0.44mg 0.23mg Prunes
Copper 0.281mg 0.107mg Prunes
Manganese 0.299mg 0.186mg Prunes
Selenium 0.3µg 0.6µg Currant
Vitamin A 781IU 42IU Prunes
Vitamin A RAE 39µg 2µg Prunes
Vitamin E 0.43mg 0.1mg Prunes
Vitamin C 0.6mg 41mg Currant
Vitamin B1 0.051mg 0.04mg Prunes
Vitamin B2 0.186mg 0.05mg Prunes
Vitamin B3 1.882mg 0.1mg Prunes
Vitamin B5 0.422mg 0.064mg Prunes
Vitamin B6 0.205mg 0.07mg Prunes
Folate 4µg 8µg Currant
Vitamin K 59.5µg 11µg Prunes
Tryptophan 0.025mg Prunes
Threonine 0.049mg Prunes
Isoleucine 0.041mg Prunes
Leucine 0.066mg Prunes
Lysine 0.05mg Prunes
Methionine 0.016mg Prunes
Phenylalanine 0.052mg Prunes
Valine 0.056mg Prunes
Histidine 0.027mg Prunes
Saturated Fat 0.088g 0.017g Currant
Monounsaturated Fat 0.053g 0.028g Prunes
Polyunsaturated fat 0.062g 0.088g Currant

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prunes 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
31%
Prunes
18%
Currant
Minerals Daily Need Coverage Score
32%
Prunes
17%
Currant

Comparison summary

Which food is richer in minerals?
Prunes
Prunes is relatively richer in minerals
Which food is richer in vitamins?
Prunes
Prunes is relatively richer in vitamins
Which food is lower in Sugar?
Currant
Currant is lower in Sugar (difference - 30.76g)
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 - 0.071g)
Which food is lower in glycemic index?
Currant
Currant is lower in glycemic index (difference - 4)
Which food is cheaper?
Currant
Currant is cheaper (difference - $1.5)
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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.