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Raisin vs Currant - In-Depth Nutrition Comparison

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Important differences between Raisin and Currant

  • Raisin has more Copper, Potassium, Iron, Phosphorus, Vitamin B6, Vitamin B2, and Vitamin B1, however Currant has more Vitamin C, and Vitamin K.
  • Currant's daily need coverage for Vitamin C is 43% more.
  • Raisin has 3 times more Copper than Currant. Raisin has 0.318mg of Copper, while Currant has 0.107mg.

The food varieties used in the comparison are Raisins, seedless and Currants, red and white, raw.

Infographic

Raisin 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
Raisin
6
:
Contains more Iron +88%
Contains more Calcium +51.5%
Contains more Potassium +172.4%
Contains more Magnesium +146.2%
Contains more Copper +197.2%
Contains more Phosphorus +129.5%
Contains less Sodium -90.9%
Equal in Zinc - 0.23
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 71% 15% 67% 23% 106% 6% 44% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 38% 10% 25% 10% 36% 7% 19% 1%
Contains more Iron +88%
Contains more Calcium +51.5%
Contains more Potassium +172.4%
Contains more Magnesium +146.2%
Contains more Copper +197.2%
Contains more Phosphorus +129.5%
Contains less Sodium -90.9%
Equal in Zinc - 0.23

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
Raisin
6
:
Contains more Vitamin E +20%
Contains more Vitamin B1 +165%
Contains more Vitamin B2 +150%
Contains more Vitamin B3 +666%
Contains more Vitamin B5 +48.4%
Contains more Vitamin B6 +148.6%
Contains more Vitamin C +1682.6%
Contains more Vitamin A +∞%
Contains more Vitamin K +214.3%
Contains more Folate +60%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 8% 0% 3% 0% 27% 29% 15% 6% 41% 0% 9% 4%
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 +20%
Contains more Vitamin B1 +165%
Contains more Vitamin B2 +150%
Contains more Vitamin B3 +666%
Contains more Vitamin B5 +48.4%
Contains more Vitamin B6 +148.6%
Contains more Vitamin C +1682.6%
Contains more Vitamin A +∞%
Contains more Vitamin K +214.3%
Contains more Folate +60%

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
12
Raisin
18
Currant
Mineral Summary Score
41
Raisin
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
18%
Raisin
8%
Currant
Carbohydrates
79%
Raisin
14%
Currant
Fats
2%
Raisin
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.
Raisin Currant
Rich in minerals 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 vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Raisin 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?
Raisin
Raisin is relatively richer in minerals
Which food is lower in Sugar?
Currant
Currant is lower in Sugar (difference - 51.82g)
Which food contains less Sodium?
Currant
Currant contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Currant
Currant is lower in Saturated Fat (difference - 0.041g)
Which food is lower in glycemic index?
Currant
Currant is lower in glycemic index (difference - 39)
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 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.

All nutrients comparison - raw data values

Nutrient Raisin Currant Opinion
Calories 299 56 Raisin
Protein 3.07 1.4 Raisin
Fats 0.46 0.2 Raisin
Vitamin C 2.3 41 Currant
Carbs 79.18 13.8 Raisin
Cholesterol 0 0
Vitamin D 0 0
Iron 1.88 1 Raisin
Calcium 50 33 Raisin
Potassium 749 275 Raisin
Magnesium 32 13 Raisin
Sugar 59.19 7.37 Currant
Fiber 3.7 4.3 Currant
Copper 0.318 0.107 Raisin
Zinc 0.22 0.23 Currant
Starch 2.7 Raisin
Phosphorus 101 44 Raisin
Sodium 11 1 Currant
Vitamin A 0 42 Currant
Vitamin E 0.12 0.1 Raisin
Vitamin D 0 0
Vitamin B1 0.106 0.04 Raisin
Vitamin B2 0.125 0.05 Raisin
Vitamin B3 0.766 0.1 Raisin
Vitamin B5 0.095 0.064 Raisin
Vitamin B6 0.174 0.07 Raisin
Vitamin B12 0 0
Vitamin K 3.5 11 Currant
Folate 5 8 Currant
Trans Fat 0 0
Saturated Fat 0.058 0.017 Currant
Monounsaturated Fat 0.051 0.028 Raisin
Polyunsaturated fat 0.037 0.088 Currant
Tryptophan 0.05 Raisin
Threonine 0.077 Raisin
Isoleucine 0.057 Raisin
Leucine 0.096 Raisin
Lysine 0.084 Raisin
Methionine 0.021 Raisin
Phenylalanine 0.065 Raisin
Valine 0.083 Raisin
Histidine 0.072 Raisin
Fructose 29.68 3.53 Raisin

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. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/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.