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White bread vs. Currant — In-Depth Nutrition Comparison

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Summary of differences between white bread and currants

  • White bread has more vitamin B1, selenium, iron, vitamin B3, folate, manganese, vitamin B2, and calcium; however, currants are higher in vitamin C.
  • Currants cover your daily need for vitamin C, 46% more than white bread.
  • White bread has 490 times more sodium than currants. While white bread has 490mg of sodium, currants have only 1mg.
  • The glycemic index of white bread is higher.

These are the specific foods used in this comparison Bread, white, commercially prepared (includes soft bread crumbs) and Currants, red and white, raw.

Infographic

White bread 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 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
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 +76.9%
Contains more CalciumCalcium +336.4%
Contains more IronIron +261%
Contains more ZincZinc +221.7%
Contains more PhosphorusPhosphorus +122.7%
Contains more ManganeseManganese +188.2%
Contains more SeleniumSelenium +3566.7%
Contains more PotassiumPotassium +118.3%
Contains less SodiumSodium -99.8%
~equal in Copper ~0.107mg

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 0% 0% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
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 +120%
Contains more Vitamin B1Vitamin B1 +1232.5%
Contains more Vitamin B2Vitamin B2 +386%
Contains more Vitamin B3Vitamin B3 +4680%
Contains more Vitamin B5Vitamin B5 +737.5%
Contains more Vitamin B6Vitamin B6 +24.3%
Contains more FolateFolate +1287.5%
Contains more CholineCholine +92.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +5400%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 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 +532.1%
Contains more FatsFats +1565%
Contains more CarbsCarbs +258.1%
Contains more OtherOther +204.6%
Contains more WaterWater +130.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 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 +2039.3%
Contains more Poly. FatPolyunsaturated fat +1720.5%
Contains less Sat. FatSaturated fat -97.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
87% 4% 6% 4%
Starch: 37.17 g
Sucrose: 0 g
Glucose: 1.57 g
Fructose: 2.43 g
Lactose: 0 g
Maltose: 1.67 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 MaltoseMaltose +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +105.1%
Contains more FructoseFructose +45.3%
~equal in Lactose ~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.
White bread 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 White bread Currant DV% diff.
Vitamin C 0mg 41mg 46%
Vitamin B1 0.533mg 0.04mg 41%
Selenium 22µg 0.6µg 39%
Iron 3.61mg 1mg 33%
Vitamin B3 4.78mg 0.1mg 29%
Folate 111µg 8µg 26%
Sodium 490mg 1mg 21%
Vitamin B2 0.243mg 0.05mg 15%
Manganese 0.536mg 0.186mg 15%
Starch 37.17g 15%
Protein 8.85g 1.4g 15%
Carbs 49.42g 13.8g 12%
Calories 266kcal 56kcal 11%
Calcium 144mg 33mg 11%
Polyunsaturated fat 1.602g 0.088g 10%
Vitamin B5 0.536mg 0.064mg 9%
Vitamin K 0.2µg 11µg 9%
Phosphorus 98mg 44mg 8%
Fiber 2.7g 4.3g 6%
Fats 3.33g 0.2g 5%
Zinc 0.74mg 0.23mg 5%
Potassium 126mg 275mg 4%
Saturated fat 0.698g 0.017g 3%
Magnesium 23mg 13mg 2%
Monounsaturated fat 0.599g 0.028g 1%
Fructose 2.43g 3.53g 1%
Choline 14.6mg 7.6mg 1%
Vitamin E 0.22mg 0.1mg 1%
Vitamin B6 0.087mg 0.07mg 1%
Copper 0.101mg 0.107mg 1%
Net carbs 46.72g 9.5g N/A
Sugar 5.67g 7.37g N/A
Vitamin A 0µg 2µg 0%
Trans fat 0.027g 0g N/A
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White bread 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
33%
White bread
17%
Currant
Minerals Daily Need Coverage Score
56%
White bread
17%
Currant

Comparison summary

Which food is lower in Sugar?
White bread
White bread is lower in Sugar (difference - 1.7g)
Which food is cheaper?
White bread
White bread is cheaper (difference - $0.5)
Which food is richer in minerals?
White bread
White bread is relatively richer in minerals
Which food is richer in vitamins?
White bread
White bread is relatively richer in vitamins
Which food contains less Sodium?
Currant
Currant contains less Sodium (difference - 489mg)
Which food is lower in Saturated fat?
Currant
Currant is lower in Saturated fat (difference - 0.681g)
Which food is lower in glycemic index?
Currant
Currant is lower in glycemic index (difference - 48)
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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.