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Sweet potato vs. Currant — In-Depth Nutrition Comparison

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Differences between sweet potato and currants

  • Sweet potato has more vitamin A, vitamin B5, and vitamin B6, while currants have more vitamin C, vitamin K, and fiber.
  • Sweet potato's daily need coverage for vitamin A is 283% higher.
  • Currants contain 13 times less vitamin B5 than sweet potato. Sweet potato contains 0.8mg of vitamin B5, while currants contain 0.064mg.
  • The amount of sugar in sweet potato is lower.
  • Currants have a lower glycemic index. The glycemic index of currants is 25, while the glycemic index of sweet potato is 70.

The food types used in this comparison are Sweet potato, raw, unprepared and Currants, red and white, raw.

Infographic

Sweet potato 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
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 +92.3%
Contains more PotassiumPotassium +22.5%
Contains more CopperCopper +41.1%
Contains more ZincZinc +30.4%
Contains more ManganeseManganese +38.7%
Contains more IronIron +63.9%
Contains less SodiumSodium -98.2%
~equal in Calcium ~33mg
~equal in Phosphorus ~44mg
~equal in Selenium ~0.6µg

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.
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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
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 137% 0.67% 2% 0% 10% 12% 1.9% 3.8% 16% 0% 28% 6% 4.1%
Contains more Vitamin AVitamin A +35350%
Contains more Vitamin EVitamin E +160%
Contains more Vitamin B1Vitamin B1 +95%
Contains more Vitamin B2Vitamin B2 +22%
Contains more Vitamin B3Vitamin B3 +457%
Contains more Vitamin B5Vitamin B5 +1150%
Contains more Vitamin B6Vitamin B6 +198.6%
Contains more FolateFolate +37.5%
Contains more CholineCholine +61.8%
Contains more Vitamin CVitamin C +1608.3%
Contains more Vitamin KVitamin K +511.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 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 +12.1%
Contains more CarbsCarbs +45.8%
Contains more OtherOther +50.8%
Contains more FatsFats +300%
~equal in Water ~83.95g

Fat Type Comparison

Fat type breakdown side-by-side comparison
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 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 +2700%
Contains more Poly. FatPolyunsaturated fat +528.6%
~equal in Saturated fat ~0.017g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
75% 15% 6% 4%
Starch: 12.65 g
Sucrose: 2.52 g
Glucose: 0.96 g
Fructose: 0.7 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 +313.1%
Contains more GlucoseGlucose +235.4%
Contains more FructoseFructose +404.3%
~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.
Sweet potato Currant
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sweet potato Currant DV% diff.
Vitamin A 709µg 2µg 79%
Vitamin C 2.4mg 41mg 43%
Vitamin B5 0.8mg 0.064mg 15%
Vitamin B6 0.209mg 0.07mg 11%
Vitamin K 1.8µg 11µg 8%
Copper 0.151mg 0.107mg 5%
Iron 0.61mg 1mg 5%
Starch 12.65g 5%
Fiber 3g 4.3g 5%
Fructose 0.7g 3.53g 4%
Vitamin B3 0.557mg 0.1mg 3%
Manganese 0.258mg 0.186mg 3%
Vitamin B1 0.078mg 0.04mg 3%
Magnesium 25mg 13mg 3%
Calories 86kcal 56kcal 2%
Sodium 55mg 1mg 2%
Potassium 337mg 275mg 2%
Carbs 20.12g 13.8g 2%
Vitamin B2 0.061mg 0.05mg 1%
Choline 12.3mg 7.6mg 1%
Zinc 0.3mg 0.23mg 1%
Folate 11µg 8µg 1%
Vitamin E 0.26mg 0.1mg 1%
Protein 1.57g 1.4g 0%
Fats 0.05g 0.2g 0%
Net carbs 17.12g 9.5g N/A
Calcium 30mg 33mg 0%
Sugar 4.18g 7.37g N/A
Phosphorus 47mg 44mg 0%
Selenium 0.6µg 0.6µg 0%
Saturated fat 0.018g 0.017g 0%
Monounsaturated fat 0.001g 0.028g 0%
Polyunsaturated fat 0.014g 0.088g 0%
Tryptophan 0.031mg 0%
Threonine 0.083mg 0%
Isoleucine 0.055mg 0%
Leucine 0.092mg 0%
Lysine 0.066mg 0%
Methionine 0.029mg 0%
Phenylalanine 0.089mg 0%
Valine 0.086mg 0%
Histidine 0.031mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato Currant
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
31%
Sweet potato
17%
Currant
Minerals Daily Need Coverage Score
20%
Sweet potato
17%
Currant

Comparison summary

Which food is lower in Sugar?
Sweet potato
Sweet potato is lower in Sugar (difference - 3.19g)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $0.3)
Which food is richer in minerals?
Sweet potato
Sweet potato is relatively richer in minerals
Which food is richer in vitamins?
Sweet potato
Sweet potato is relatively richer in vitamins
Which food contains less Sodium?
Currant
Currant contains less Sodium (difference - 54mg)
Which food is lower in Saturated fat?
Currant
Currant is lower in Saturated fat (difference - 0.001g)
Which food is lower in glycemic index?
Currant
Currant is lower in glycemic index (difference - 45)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.