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Prune vs Currant - In-Depth Nutrition Comparison

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A recap on differences between Prune and Currant

  • Prune 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 Prune.
  • Currant contains 19 times less Vitamin B3 than Prune. Prune 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

Prune 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
Prune
Prune
6
:
2
Currant
Currant
Contains more Calcium +30.3%
Contains more Potassium +166.2%
Contains more Magnesium +215.4%
Contains more Copper +162.6%
Contains more Zinc +91.3%
Contains more Phosphorus +56.8%
Contains less Sodium -50%
Equal in Iron - 1
Prune
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 35% 13% 65% 30% 94% 12% 30% 1%
Currant
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 38% 10% 25% 10% 36% 7% 19% 1%
Contains more Calcium +30.3%
Contains more Potassium +166.2%
Contains more Magnesium +215.4%
Contains more Copper +162.6%
Contains more Zinc +91.3%
Contains more Phosphorus +56.8%
Contains less Sodium -50%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Prune
Prune
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%
Prune
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 47% 9% 0% 13% 43% 36% 26% 48% 0% 149% 3%
Currant
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 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%

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
31
Prune
18
Currant
Mineral Summary Score
35
Prune
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
13%
Prune
8%
Currant
Carbohydrates
64%
Prune
14%
Currant
Fats
2%
Prune
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.
Prune Currant
Rich in minerals ok
Rich in vitamins ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Prune 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 is richer in minerals?
Prune
Prune is relatively richer in minerals
Which food is richer in vitamins?
Prune
Prune is relatively richer in vitamins
Which food contains less Sugars?
Currant
Currant contains less Sugars (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)

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 Prune Currant Opinion
Calories 240 56 Prune
Protein 2.18 1.4 Prune
Fats 0.38 0.2 Prune
Vitamin C 0.6 41 Currant
Carbs 63.88 13.8 Prune
Cholesterol 0 0
Vitamin D 0 0
Iron 0.93 1 Currant
Calcium 43 33 Prune
Potassium 732 275 Prune
Magnesium 41 13 Prune
Sugars 38.13 7.37 Currant
Fiber 7.1 4.3 Prune
Copper 0.281 0.107 Prune
Zinc 0.44 0.23 Prune
Starch 5.11 Prune
Phosphorus 69 44 Prune
Sodium 2 1 Currant
Vitamin A 781 42 Prune
Vitamin E 0.43 0.1 Prune
Vitamin D 0 0
Vitamin B1 0.051 0.04 Prune
Vitamin B2 0.186 0.05 Prune
Vitamin B3 1.882 0.1 Prune
Vitamin B5 0.422 0.064 Prune
Vitamin B6 0.205 0.07 Prune
Vitamin B12 0 0
Vitamin K 59.5 11 Prune
Folate 4 8 Currant
Trans Fat 0 Prune
Saturated Fat 0.088 0.017 Currant
Monounsaturated Fat 0.053 0.028 Prune
Polyunsaturated fat 0.062 0.088 Currant
Tryptophan 0.025 Prune
Threonine 0.049 Prune
Isoleucine 0.041 Prune
Leucine 0.066 Prune
Lysine 0.05 Prune
Methionine 0.016 Prune
Phenylalanine 0.052 Prune
Valine 0.056 Prune
Histidine 0.027 Prune
Fructose 12.45 3.53 Prune

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. Prune - 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.