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Salmonberries vs. Currant — In-Depth Nutrition Comparison

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How are Salmonberries and Currant different?

  • Salmonberries are richer in Manganese, Vitamin E , and Vitamin A RAE, while Currant is higher in Vitamin C, Fiber, Copper, and Iron.
  • Salmonberries covers your daily need of Manganese 40% more than Currant.
  • Salmonberries contain 25 times more Vitamin A RAE than Currant. Salmonberries contain 50µg of Vitamin A RAE, while Currant contains 2µg.
  • Salmonberries are lower in Sugar.

Salmonberries, raw (Alaska Native) and Currants, red and white, raw types were used in this article.

Infographic

Salmonberries vs Currant infographic
Infographic link

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 Magnesium +15.4%
Contains more Zinc +21.7%
Contains more Manganese +491.4%
Contains more Calcium +153.8%
Contains more Iron +150%
Contains more Phosphorus +63%
Contains more Potassium +150%
Contains less Sodium -92.9%
Contains more Copper +256.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3.9% 15% 11% 12% 9.7% 1.8% 7.6% 10% 143% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9.9% 38% 9.3% 19% 24% 0.13% 6.3% 36% 24% 3.3%
Contains more Magnesium +15.4%
Contains more Zinc +21.7%
Contains more Manganese +491.4%
Contains more Calcium +153.8%
Contains more Iron +150%
Contains more Phosphorus +63%
Contains more Potassium +150%
Contains less Sodium -92.9%
Contains more Copper +256.7%

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.
:
Contains more Vitamin A +1081%
Contains more Vitamin E +1510%
Contains more Vitamin B2 +24%
Contains more Vitamin B3 +366%
Contains more Vitamin B5 +160.9%
Contains more Vitamin B6 +11.4%
Contains more Folate +112.5%
Contains more Vitamin K +34.5%
Contains more Vitamin C +345.7%
Equal in Vitamin B1 - 0.04
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 30% 32% 0% 31% 10% 14% 8.7% 10% 18% 13% 0% 0% 37%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2.5% 2% 0% 137% 10% 12% 1.9% 3.8% 16% 6% 0% 4.1% 28%
Contains more Vitamin A +1081%
Contains more Vitamin E +1510%
Contains more Vitamin B2 +24%
Contains more Vitamin B3 +366%
Contains more Vitamin B5 +160.9%
Contains more Vitamin B6 +11.4%
Contains more Folate +112.5%
Contains more Vitamin K +34.5%
Contains more Vitamin C +345.7%
Equal in Vitamin B1 - 0.04

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +65%
Contains more Protein +64.7%
Contains more Carbs +37.3%
Contains more Other +16.1%
Equal in Water - 83.95
10% 88%
Protein: 0.85 g
Fats: 0.33 g
Carbs: 10.05 g
Water: 88.21 g
Other: 0.56 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 Fats +65%
Contains more Protein +64.7%
Contains more Carbs +37.3%
Contains more Other +16.1%
Equal in Water - 83.95

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +2950%
Contains more Glucose +69.5%
Contains more Fructose +101.7%
52% 48%
Starch: 0 g
Sucrose: 0.02 g
Glucose: 1.9 g
Fructose: 1.75 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 Sucrose +2950%
Contains more Glucose +69.5%
Contains more Fructose +101.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salmonberries Currant Opinion
Net carbs 8.15g 9.5g Currant
Protein 0.85g 1.4g Currant
Fats 0.33g 0.2g Salmonberries
Carbs 10.05g 13.8g Currant
Calories 47kcal 56kcal Currant
Fructose 1.75g 3.53g Currant
Sugar 3.66g 7.37g Salmonberries
Fiber 1.9g 4.3g Currant
Calcium 13mg 33mg Currant
Iron 0.4mg 1mg Currant
Magnesium 15mg 13mg Salmonberries
Phosphorus 27mg 44mg Currant
Potassium 110mg 275mg Currant
Sodium 14mg 1mg Currant
Zinc 0.28mg 0.23mg Salmonberries
Copper 0.03mg 0.107mg Currant
Manganese 1.1mg 0.186mg Salmonberries
Selenium 0.6µg Currant
Vitamin A 496IU 42IU Salmonberries
Vitamin A RAE 50µg 2µg Salmonberries
Vitamin E 1.61mg 0.1mg Salmonberries
Vitamin C 9.2mg 41mg Currant
Vitamin B1 0.041mg 0.04mg Salmonberries
Vitamin B2 0.062mg 0.05mg Salmonberries
Vitamin B3 0.466mg 0.1mg Salmonberries
Vitamin B5 0.167mg 0.064mg Salmonberries
Vitamin B6 0.078mg 0.07mg Salmonberries
Folate 17µg 8µg Salmonberries
Choline 7.6mg Currant
Vitamin K 14.8µg 11µg Salmonberries
Saturated Fat 0.017g Salmonberries
Monounsaturated Fat 0.028g Currant
Polyunsaturated fat 0.088g Currant

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmonberries Currant
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
16%
Salmonberries
17%
Currant
Minerals Daily Need Coverage Score
21%
Salmonberries
17%
Currant

Comparison summary

Which food is lower in Sugar?
Salmonberries
Salmonberries is lower in Sugar (difference - 3.71g)
Which food is lower in Cholesterol?
Salmonberries
Salmonberries is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Salmonberries
Salmonberries is lower in Saturated Fat (difference - 0.017g)
Which food is lower in glycemic index?
Salmonberries
Salmonberries is lower in glycemic index (difference - 25)
Which food is cheaper?
Salmonberries
Salmonberries is cheaper (difference - $0.5)
Which food is richer in vitamins?
Salmonberries
Salmonberries is relatively richer in vitamins
Which food contains less Sodium?
Currant
Currant contains less Sodium (difference - 13mg)
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

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. Salmonberries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168048/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.