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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 Copper +47.7%
Contains more Zinc +52.2%
Contains more Iron +233.3%
Contains more Calcium +230%
Contains more Potassium +16.5%
Contains more Phosphorus +22.2%
Contains less Sodium -66.7%
Equal in Magnesium - 13
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 3% 21% 9% 53% 10% 16% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 38% 10% 25% 10% 36% 7% 19% 1%
Contains more Copper +47.7%
Contains more Zinc +52.2%
Contains more Iron +233.3%
Contains more Calcium +230%
Contains more Potassium +16.5%
Contains more Phosphorus +22.2%
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 Vitamin K +49.1%
Contains more Folate +375%
Contains more Vitamin C +302%
Contains more Vitamin A +∞%
Equal in Vitamin B2 - 0.05
Equal in Vitamin B6 - 0.07
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 34% 0% 12% 0% 17% 13% 6% 23% 18% 0% 41% 29%
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 E +500%
Contains more Vitamin B1 +67.5%
Contains more Vitamin B3 +193%
Contains more Vitamin B5 +489.1%
Contains more Vitamin K +49.1%
Contains more Folate +375%
Contains more Vitamin C +302%
Contains more Vitamin A +∞%
Equal in Vitamin B2 - 0.05
Equal in Vitamin B6 - 0.07

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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomegranate 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 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.

All nutrients comparison - raw data values

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

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.