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Quinoa vs. Currant — In-Depth Nutrition Comparison

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Differences between quinoa and currants

  • Quinoa has more manganese, phosphorus, magnesium, copper, folate, zinc, and iron, while currants have more vitamin C, vitamin K, and fiber.
  • Currants' daily need coverage for vitamin C is 46% higher.
  • Currants contain 5 times less folate than quinoa. Quinoa contains 42µg of folate, while currants contain 8µg.
  • Currants have a lower glycemic index. The glycemic index of currants is 25, while the glycemic index of quinoa is 53.

The food types used in this comparison are Quinoa, cooked and Currants, red and white, raw.

Infographic

Quinoa 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Quinoa
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 9.9% 24% 38% 36% 6.3% 19% 0.13% 24% 3.3%
Contains more MagnesiumMagnesium +392.3%
Contains more IronIron +49%
Contains more CopperCopper +79.4%
Contains more ZincZinc +373.9%
Contains more PhosphorusPhosphorus +245.5%
Contains more ManganeseManganese +239.2%
Contains more SeleniumSelenium +366.7%
Contains more CalciumCalcium +94.1%
Contains more PotassiumPotassium +59.9%
Contains less SodiumSodium -85.7%

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.
Quinoa
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 137% 0.67% 2% 0% 10% 12% 1.9% 3.8% 16% 0% 28% 6% 4.1%
Contains more Vitamin EVitamin E +530%
Contains more Vitamin B1Vitamin B1 +167.5%
Contains more Vitamin B2Vitamin B2 +120%
Contains more Vitamin B3Vitamin B3 +312%
Contains more Vitamin B6Vitamin B6 +75.7%
Contains more FolateFolate +425%
Contains more CholineCholine +202.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
4
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
14% 84%
Protein: 1.4 g
Fats: 0.2 g
Carbs: 13.8 g
Water: 83.95 g
Other: 0.65 g
Contains more ProteinProtein +214.3%
Contains more FatsFats +860%
Contains more CarbsCarbs +54.3%
Contains more OtherOther +18.5%
Contains more WaterWater +17.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
2
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
13% 21% 66%
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 +1785.7%
Contains more Poly. FatPolyunsaturated fat +1125%
Contains less Sat. FatSaturated fat -92.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Quinoa
1
100%
Starch: 17.63 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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 StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Quinoa Currant
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Quinoa Currant DV% diff.
Vitamin C 0mg 41mg 46%
Manganese 0.631mg 0.186mg 19%
Phosphorus 152mg 44mg 15%
Magnesium 64mg 13mg 12%
Copper 0.192mg 0.107mg 9%
Folate 42µg 8µg 9%
Vitamin K 0µg 11µg 9%
Zinc 1.09mg 0.23mg 8%
Polyunsaturated fat 1.078g 0.088g 7%
Starch 17.63g 7%
Protein 4.4g 1.4g 6%
Vitamin B1 0.107mg 0.04mg 6%
Fiber 2.8g 4.3g 6%
Iron 1.49mg 1mg 6%
Vitamin B2 0.11mg 0.05mg 5%
Selenium 2.8µg 0.6µg 4%
Fructose 3.53g 4%
Vitamin E 0.63mg 0.1mg 4%
Vitamin B6 0.123mg 0.07mg 4%
Choline 23mg 7.6mg 3%
Calories 120kcal 56kcal 3%
Fats 1.92g 0.2g 3%
Potassium 172mg 275mg 3%
Carbs 21.3g 13.8g 3%
Vitamin B3 0.412mg 0.1mg 2%
Calcium 17mg 33mg 2%
Vitamin B5 0.064mg 1%
Saturated fat 0.231g 0.017g 1%
Monounsaturated fat 0.528g 0.028g 1%
Net carbs 18.5g 9.5g N/A
Sugar 0.87g 7.37g N/A
Sodium 7mg 1mg 0%
Vitamin A 0µg 2µg 0%
Tryptophan 0.052mg 0%
Threonine 0.131mg 0%
Isoleucine 0.157mg 0%
Leucine 0.261mg 0%
Lysine 0.239mg 0%
Methionine 0.096mg 0%
Phenylalanine 0.185mg 0%
Valine 0.185mg 0%
Histidine 0.127mg 0%
Omega-3 - DHA 0.015g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Quinoa Currant
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
11%
Quinoa
17%
Currant
Minerals Daily Need Coverage Score
38%
Quinoa
17%
Currant

Comparison summary

Which food is lower in Sugar?
Quinoa
Quinoa is lower in Sugar (difference - 6.5g)
Which food is cheaper?
Quinoa
Quinoa is cheaper (difference - $0.5)
Which food is richer in minerals?
Quinoa
Quinoa is relatively richer in minerals
Which food contains less Sodium?
Currant
Currant contains less Sodium (difference - 6mg)
Which food is lower in Saturated fat?
Currant
Currant is lower in Saturated fat (difference - 0.214g)
Which food is lower in glycemic index?
Currant
Currant is lower in glycemic index (difference - 28)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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

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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.