Pomegranate vs. Currant — In-Depth Nutrition Comparison
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Significant differences between pomegranate and currants
- Pomegranate has more folate, vitamin B5, and copper; however, currants are richer in vitamin C and iron.
- Currants cover your daily vitamin C needs 34% more than pomegranate.
- Currants have 6 times less vitamin E than pomegranate. Pomegranate has 0.6mg of vitamin E, while currants have 0.1mg.
- Currants contain less sugar.
Specific food types used in this comparison are Pomegranates, raw and Currants, red, and white, raw.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CopperCopper | +47.7% |
| Contains more ZincZinc | +52.2% |
| Contains more CalciumCalcium | +230% |
| Contains more PotassiumPotassium | +16.5% |
| Contains more IronIron | +233.3% |
| Contains more PhosphorusPhosphorus | +22.2% |
| Contains less SodiumSodium | -66.7% |
| Contains more ManganeseManganese | +56.3% |
| Contains more SeleniumSelenium | +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.
| Contains more Vitamin EVitamin E | +500% |
| Contains more Vitamin B1Vitamin B1 | +67.5% |
| Contains more Vitamin B3Vitamin B3 | +193% |
| Contains more Vitamin B5Vitamin B5 | +489.1% |
| Contains more Vitamin KVitamin K | +49.1% |
| Contains more FolateFolate | +375% |
| Contains more Vitamin CVitamin C | +302% |
| Contains more Vitamin AVitamin A | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 10.2mg | 41mg | 34% |
| Iron | 0.3mg | 1mg | 9% |
| Folate | 38µg | 8µg | 8% |
| Vitamin B5 | 0.377mg | 0.064mg | 6% |
| Copper | 0.158mg | 0.107mg | 6% |
| Vitamin K | 16.4µg | 11µg | 5% |
| Fructose | 3.53g | 4% | |
| Manganese | 0.119mg | 0.186mg | 3% |
| Vitamin E | 0.6mg | 0.1mg | 3% |
| Carbs | 18.7g | 13.8g | 2% |
| Calcium | 10mg | 33mg | 2% |
| Vitamin B1 | 0.067mg | 0.04mg | 2% |
| Protein | 1.67g | 1.4g | 1% |
| Vitamin B3 | 0.293mg | 0.1mg | 1% |
| Calories | 83kcal | 56kcal | 1% |
| Phosphorus | 36mg | 44mg | 1% |
| Zinc | 0.35mg | 0.23mg | 1% |
| Fiber | 4g | 4.3g | 1% |
| Fats | 1.17g | 0.2g | 1% |
| Potassium | 236mg | 275mg | 1% |
| Net carbs | 14.7g | 9.5g | N/A |
| Magnesium | 12mg | 13mg | 0% |
| Sugar | 13.67g | 7.37g | N/A |
| Sodium | 3mg | 1mg | 0% |
| Vitamin A | 0µg | 2µg | 0% |
| Selenium | 0.5µg | 0.6µg | 0% |
| Vitamin B2 | 0.053mg | 0.05mg | 0% |
| Vitamin B6 | 0.075mg | 0.07mg | 0% |
| Choline | 7.6mg | 7.6mg | 0% |
| Saturated fat | 0.12g | 0.017g | 0% |
| Monounsaturated fat | 0.093g | 0.028g | 0% |
| Polyunsaturated fat | 0.079g | 0.088g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.67 g
Fats:
1.17 g
Carbs:
18.7 g
Water:
77.93 g
Other:
0.53 g
Protein:
1.4 g
Fats:
0.2 g
Carbs:
13.8 g
Water:
83.95 g
Other:
0.65 g
| Contains more ProteinProtein | +19.3% |
| Contains more FatsFats | +485% |
| Contains more CarbsCarbs | +35.5% |
| Contains more OtherOther | +22.6% |
~equal in
Water
~83.95g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.12 g
Monounsaturated fat:
Mono. Fat
0.093 g
Polyunsaturated fat:
Poly. Fat
0.079 g
Saturated fat:
Sat. Fat
0.017 g
Monounsaturated fat:
Mono. Fat
0.028 g
Polyunsaturated fat:
Poly. Fat
0.088 g
| Contains more Mono. FatMonounsaturated fat | +232.1% |
| Contains less Sat. FatSaturated fat | -85.8% |
| Contains more Poly. FatPolyunsaturated fat | +11.4% |
