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  6. Whey vs. Currant

Whey vs. Currant — In-Depth Nutrition Comparison

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How are Whey and Currant different?

  • Whey is richer in Vitamin B12, Vitamin B2, and Vitamin B5, while Currant is higher in Vitamin C, Fiber, Iron, Copper, Vitamin K, and Manganese.
  • Currant covers your daily need of Vitamin C 45% more than Whey.

Whey, sweet, fluid and Currants, red and white, raw types were used in this article.

Infographic

Whey 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.
Whey
Whey
3
:
7
Currant
Currant
Contains more Calcium +42.4%
Contains more Selenium +216.7%
Contains more Iron +1566.7%
Contains more Magnesium +62.5%
Contains more Potassium +70.8%
Contains less Sodium -98.1%
Contains more Zinc +76.9%
Contains more Copper +2575%
Contains more Manganese +18500%
Equal in Phosphorus - 44
Whey
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 3% 6% 20% 15% 8% 4% 2% 1% 11%
Currant
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 38% 10% 19% 25% 1% 7% 36% 25% 4%
Contains more Calcium +42.4%
Contains more Selenium +216.7%
Contains more Iron +1566.7%
Contains more Magnesium +62.5%
Contains more Potassium +70.8%
Contains less Sodium -98.1%
Contains more Zinc +76.9%
Contains more Copper +2575%
Contains more Manganese +18500%
Equal in Phosphorus - 44

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.
Whey
Whey
3
:
9
Currant
Currant
Contains more Vitamin B2 +216%
Contains more Vitamin B5 +498.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +250%
Contains more Vitamin E +∞%
Contains more Vitamin C +40900%
Contains more Vitamin B1 +11.1%
Contains more Vitamin B3 +35.1%
Contains more Vitamin B6 +125.8%
Contains more Folate +700%
Contains more Vitamin K +∞%
Whey
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 1% 9% 37% 2% 23% 8% 1% 35% 0%
Currant
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 2% 0% 137% 10% 12% 2% 4% 17% 6% 0% 28%
Contains more Vitamin B2 +216%
Contains more Vitamin B5 +498.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +250%
Contains more Vitamin E +∞%
Contains more Vitamin C +40900%
Contains more Vitamin B1 +11.1%
Contains more Vitamin B3 +35.1%
Contains more Vitamin B6 +125.8%
Contains more Folate +700%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Whey
Whey
2
:
3
Currant
Currant
Contains more Fats +80%
Contains more Water +10.9%
Contains more Protein +64.7%
Contains more Carbs +168.5%
Contains more Other +22.6%
Equal in Water - 83.95
Whey
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 g
Currant
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 +80%
Contains more Water +10.9%
Contains more Protein +64.7%
Contains more Carbs +168.5%
Contains more Other +22.6%
Equal in Water - 83.95

Fat Type Comparison

Fat type breakdown side-by-side comparison
Whey
Whey
1
:
2
Currant
Currant
Contains more Monounsaturated Fat +257.1%
Contains less Saturated Fat -92.6%
Contains more Polyunsaturated fat +700%
Whey
67% 29% 3%
Saturated Fat: 0.23 g
Monounsaturated Fat: 0.1 g
Polyunsaturated fat: 0.011 g
Currant
13% 21% 66%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.088 g
Contains more Monounsaturated Fat +257.1%
Contains less Saturated Fat -92.6%
Contains more Polyunsaturated fat +700%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Whey Currant Opinion
Net carbs 5.14g 9.5g Currant
Protein 0.85g 1.4g Currant
Fats 0.36g 0.2g Whey
Carbs 5.14g 13.8g Currant
Calories 27kcal 56kcal Currant
Fructose 3.53g Currant
Sugar 5.14g 7.37g Whey
Fiber 0g 4.3g Currant
Calcium 47mg 33mg Whey
Iron 0.06mg 1mg Currant
Magnesium 8mg 13mg Currant
Phosphorus 46mg 44mg Whey
Potassium 161mg 275mg Currant
Sodium 54mg 1mg Currant
Zinc 0.13mg 0.23mg Currant
Copper 0.004mg 0.107mg Currant
Manganese 0.001mg 0.186mg Currant
Selenium 1.9µg 0.6µg Whey
Vitamin A 12IU 42IU Currant
Vitamin A RAE 3µg 2µg Whey
Vitamin E 0mg 0.1mg Currant
Vitamin C 0.1mg 41mg Currant
Vitamin B1 0.036mg 0.04mg Currant
Vitamin B2 0.158mg 0.05mg Whey
Vitamin B3 0.074mg 0.1mg Currant
Vitamin B5 0.383mg 0.064mg Whey
Vitamin B6 0.031mg 0.07mg Currant
Folate 1µg 8µg Currant
Vitamin B12 0.28µg 0µg Whey
Vitamin K 0µg 11µg Currant
Tryptophan 0.013mg Whey
Threonine 0.054mg Whey
Isoleucine 0.047mg Whey
Leucine 0.078mg Whey
Lysine 0.068mg Whey
Methionine 0.016mg Whey
Phenylalanine 0.027mg Whey
Valine 0.046mg Whey
Histidine 0.016mg Whey
Cholesterol 2mg 0mg Currant
Saturated Fat 0.23g 0.017g Currant
Monounsaturated Fat 0.1g 0.028g Whey
Polyunsaturated fat 0.011g 0.088g Currant

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Whey 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
9%
Whey
18%
Currant
Minerals Daily Need Coverage Score
8%
Whey
17%
Currant

Comparison summary

Which food is lower in Sugar?
Whey
Whey is lower in Sugar (difference - 2.23g)
Which food contains less Sodium?
Currant
Currant contains less Sodium (difference - 53mg)
Which food is lower in Cholesterol?
Currant
Currant is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Currant
Currant is lower in Saturated Fat (difference - 0.213g)
Which food is lower in glycemic index?
Currant
Currant is lower in glycemic index (difference - 18)
Which food is cheaper?
Currant
Currant is cheaper (difference - $3.1)
Which food is richer in vitamins?
Currant
Currant is relatively richer in vitamins
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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.