Yam vs. Currant — In-Depth Nutrition Comparison
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A recap on differences between yam and currants
- Yam has more vitamin B6, potassium, manganese, copper, vitamin B1, and vitamin B5; however, currants are higher in vitamin C, vitamin K, and iron.
- Currants cover your daily vitamin C needs 27% more than yam.
- Currants contain 5 times less vitamin B5 than yam. Yam contains 0.314mg of vitamin B5, while currants contain 0.064mg.
- The glycemic index of yam is higher.
Food varieties used in this article are Yam, raw and Currants, red, and white, raw.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +61.5% |
| Contains more PotassiumPotassium | +196.7% |
| Contains more CopperCopper | +66.4% |
| Contains more PhosphorusPhosphorus | +25% |
| Contains more ManganeseManganese | +113.4% |
| Contains more SeleniumSelenium | +16.7% |
| Contains more CalciumCalcium | +94.1% |
| Contains more IronIron | +85.2% |
| Contains less SodiumSodium | -88.9% |
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 AVitamin A | +250% |
| Contains more Vitamin EVitamin E | +250% |
| Contains more Vitamin B1Vitamin B1 | +180% |
| Contains more Vitamin B3Vitamin B3 | +452% |
| Contains more Vitamin B5Vitamin B5 | +390.6% |
| Contains more Vitamin B6Vitamin B6 | +318.6% |
| Contains more FolateFolate | +187.5% |
| Contains more CholineCholine | +117.1% |
| Contains more Vitamin CVitamin C | +139.8% |
| Contains more Vitamin B2Vitamin B2 | +56.3% |
| Contains more Vitamin KVitamin K | +378.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 17.1mg | 41mg | 27% |
| Vitamin B6 | 0.293mg | 0.07mg | 17% |
| Potassium | 816mg | 275mg | 16% |
| Manganese | 0.397mg | 0.186mg | 9% |
| Copper | 0.178mg | 0.107mg | 8% |
| Vitamin K | 2.3µg | 11µg | 7% |
| Vitamin B1 | 0.112mg | 0.04mg | 6% |
| Iron | 0.54mg | 1mg | 6% |
| Carbs | 27.88g | 13.8g | 5% |
| Vitamin B5 | 0.314mg | 0.064mg | 5% |
| Folate | 23µg | 8µg | 4% |
| Fructose | 3.53g | 4% | |
| Calories | 118kcal | 56kcal | 3% |
| Vitamin B3 | 0.552mg | 0.1mg | 3% |
| Phosphorus | 55mg | 44mg | 2% |
| Choline | 16.5mg | 7.6mg | 2% |
| Magnesium | 21mg | 13mg | 2% |
| Vitamin E | 0.35mg | 0.1mg | 2% |
| Calcium | 17mg | 33mg | 2% |
| Vitamin B2 | 0.032mg | 0.05mg | 1% |
| Fiber | 4.1g | 4.3g | 1% |
| Vitamin A | 7µg | 2µg | 1% |
| Protein | 1.53g | 1.4g | 0% |
| Fats | 0.17g | 0.2g | 0% |
| Net carbs | 23.78g | 9.5g | N/A |
| Sugar | 0.5g | 7.37g | N/A |
| Zinc | 0.24mg | 0.23mg | 0% |
| Sodium | 9mg | 1mg | 0% |
| Selenium | 0.7µg | 0.6µg | 0% |
| Saturated fat | 0.037g | 0.017g | 0% |
| Monounsaturated fat | 0.006g | 0.028g | 0% |
| Polyunsaturated fat | 0.076g | 0.088g | 0% |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.054mg | 0% | |
| Isoleucine | 0.052mg | 0% | |
| Leucine | 0.096mg | 0% | |
| Lysine | 0.059mg | 0% | |
| Methionine | 0.021mg | 0% | |
| Phenylalanine | 0.071mg | 0% | |
| Valine | 0.062mg | 0% | |
| Histidine | 0.034mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +102% |
| Contains more OtherOther | +26.2% |
| Contains more FatsFats | +17.6% |
| Contains more WaterWater | +20.6% |
~equal in
Protein
~1.4g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -54.1% |
| Contains more Mono. FatMonounsaturated fat | +366.7% |
| Contains more Poly. FatPolyunsaturated fat | +15.8% |