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Pomegranate vs Currant - In-Depth Nutrition Comparison

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Significant differences between Pomegranate and Currant

  • Pomegranate has more Folate, Vitamin B5, and Copper, however Currant is richer in Vitamin C, and Iron.
  • Currant covers your daily Vitamin C needs 34% more than Pomegranate.
  • Currant has 6 times less Vitamin E than Pomegranate. Pomegranate has 0.6mg of Vitamin E , while Currant has 0.1mg.
  • Currant contains less Sugar.

Specific food types used in this comparison are Pomegranates, raw and Currants, red and white, raw.

Infographic

Pomegranate 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
Contains more Zinc +52.2%
Contains more Copper +47.7%
Contains more Calcium +230%
Contains more Iron +233.3%
Contains more Phosphorus +22.2%
Contains more Potassium +16.5%
Contains less Sodium -66.7%
Equal in Magnesium - 13
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 12% 9% 16% 21% 1% 10% 53%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 10% 38% 10% 19% 25% 1% 7% 36%
Contains more Zinc +52.2%
Contains more Copper +47.7%
Contains more Calcium +230%
Contains more Iron +233.3%
Contains more Phosphorus +22.2%
Contains more Potassium +16.5%
Contains less Sodium -66.7%
Equal in Magnesium - 13

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
:
Contains more Vitamin E +500%
Contains more Vitamin B1 +67.5%
Contains more Vitamin B3 +193%
Contains more Vitamin B5 +489.1%
Contains more Folate +375%
Contains more Vitamin K +49.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +302%
Equal in Vitamin B2 - 0.05
Equal in Vitamin B6 - 0.07
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 12% 0% 34% 17% 13% 6% 23% 18% 29% 0% 41%
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 E +500%
Contains more Vitamin B1 +67.5%
Contains more Vitamin B3 +193%
Contains more Vitamin B5 +489.1%
Contains more Folate +375%
Contains more Vitamin K +49.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +302%
Equal in Vitamin B2 - 0.05
Equal in Vitamin B6 - 0.07

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.
Pomegranate Currant
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
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Pomegranate Currant Opinion
Net carbs 14.7g 9.5g Pomegranate
Protein 1.67g 1.4g Pomegranate
Fats 1.17g 0.2g Pomegranate
Carbs 18.7g 13.8g Pomegranate
Calories 83kcal 56kcal Pomegranate
Starch g g
Fructose g 3.53g Currant
Sugar 13.67g 7.37g Currant
Fiber 4g 4.3g Currant
Calcium 10mg 33mg Currant
Iron 0.3mg 1mg Currant
Magnesium 12mg 13mg Currant
Phosphorus 36mg 44mg Currant
Potassium 236mg 275mg Currant
Sodium 3mg 1mg Currant
Zinc 0.35mg 0.23mg Pomegranate
Copper 0.158mg 0.107mg Pomegranate
Vitamin A 0IU 42IU Currant
Vitamin E 0.6mg 0.1mg Pomegranate
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 10.2mg 41mg Currant
Vitamin B1 0.067mg 0.04mg Pomegranate
Vitamin B2 0.053mg 0.05mg Pomegranate
Vitamin B3 0.293mg 0.1mg Pomegranate
Vitamin B5 0.377mg 0.064mg Pomegranate
Vitamin B6 0.075mg 0.07mg Pomegranate
Folate 38µg 8µg Pomegranate
Vitamin B12 0µg 0µg
Vitamin K 16.4µg 11µg Pomegranate
Tryptophan mg mg
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine mg mg
Methionine mg mg
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.12g 0.017g Currant
Monounsaturated Fat 0.093g 0.028g Pomegranate
Polyunsaturated fat 0.079g 0.088g Currant

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomegranate Currant
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
16
Pomegranate
18
Currant
Mineral Summary Score
15
Pomegranate
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
10%
Pomegranate
8%
Currant
Carbohydrates
19%
Pomegranate
14%
Currant
Fats
5%
Pomegranate
1%
Currant

Comparison summary

Which food is richer in vitamins?
Pomegranate
Pomegranate is relatively richer in vitamins
Which food is lower in Sugar?
Currant
Currant is lower in Sugar (difference - 6.3g)
Which food contains less Sodium?
Currant
Currant contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Currant
Currant is lower in Saturated Fat (difference - 0.103g)
Which food is lower in glycemic index?
Currant
Currant is lower in glycemic index (difference - 25)
Which food is cheaper?
Currant
Currant is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.