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Yogurt vs. Currant — In-Depth Nutrition Comparison

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Significant differences between yogurt and currants

  • Yogurt has more vitamin B12, vitamin B2, selenium, phosphorus, and calcium; however, currants are richer in vitamin C, fiber, iron, copper, and vitamin K.
  • Currants cover your daily vitamin C needs 46% more than yogurt.

Specific food types used in this comparison are Yogurt, Greek, plain, nonfat and Currants, red and white, raw.

Infographic

Yogurt 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.
Yogurt
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
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 CalciumCalcium +233.3%
Contains more ZincZinc +126.1%
Contains more PhosphorusPhosphorus +206.8%
Contains more SeleniumSelenium +1516.7%
Contains more MagnesiumMagnesium +18.2%
Contains more PotassiumPotassium +95%
Contains more IronIron +1328.6%
Contains more CopperCopper +529.4%
Contains less SodiumSodium -97.2%
Contains more ManganeseManganese +1966.7%

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.
Yogurt
5
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% 0.33% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
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 B2Vitamin B2 +456%
Contains more Vitamin B3Vitamin B3 +108%
Contains more Vitamin B5Vitamin B5 +417.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +98.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin EVitamin E +900%
Contains more Vitamin B1Vitamin B1 +73.9%
Contains more Vitamin B6Vitamin B6 +11.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +14.3%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yogurt
4
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 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 +627.9%
Contains more FatsFats +95%
Contains more CarbsCarbs +283.3%
~equal in Water ~83.95g
~equal in Other ~0.65g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yogurt
1
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 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 +89.3%
Contains less Sat. FatSaturated fat -85.5%
Contains more Poly. FatPolyunsaturated fat +633.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Yogurt
2
78% 22%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.54 g
Maltose: 0 g
Galactose: 0.7 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 LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Starch ~0g
~equal in Maltose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yogurt Currant DV% diff.
Vitamin C 0mg 41mg 46%
Vitamin B12 0.75µg 0µg 31%
Vitamin B2 0.278mg 0.05mg 18%
Protein 10.19g 1.4g 18%
Fiber 0g 4.3g 17%
Selenium 9.7µg 0.6µg 17%
Phosphorus 135mg 44mg 13%
Iron 0.07mg 1mg 12%
Copper 0.017mg 0.107mg 10%
Vitamin K 0µg 11µg 9%
Manganese 0.009mg 0.186mg 8%
Calcium 110mg 33mg 8%
Vitamin B5 0.331mg 0.064mg 5%
Potassium 141mg 275mg 4%
Fructose 0g 3.53g 4%
Zinc 0.52mg 0.23mg 3%
Carbs 3.6g 13.8g 3%
Sodium 36mg 1mg 2%
Cholesterol 5mg 0mg 2%
Vitamin B6 0.063mg 0.07mg 1%
Choline 15.1mg 7.6mg 1%
Polyunsaturated fat 0.012g 0.088g 1%
Vitamin B1 0.023mg 0.04mg 1%
Vitamin B3 0.208mg 0.1mg 1%
Vitamin E 0.01mg 0.1mg 1%
Calories 59kcal 56kcal 0%
Fats 0.39g 0.2g 0%
Net carbs 3.6g 9.5g N/A
Magnesium 11mg 13mg 0%
Sugar 3.24g 7.37g N/A
Vitamin A 1µg 2µg 0%
Folate 7µg 8µg 0%
Trans fat 0.006g 0g N/A
Saturated fat 0.117g 0.017g 0%
Monounsaturated fat 0.053g 0.028g 0%
Omega-3 - ALA 0.001g N/A
Omega-6 - Linoleic acid 0.01g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yogurt 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
17%
Yogurt
17%
Currant
Minerals Daily Need Coverage Score
19%
Yogurt
17%
Currant

Comparison summary

Which food is lower in Sugar?
Yogurt
Yogurt is lower in Sugar (difference - 4.13g)
Which food is lower in glycemic index?
Yogurt
Yogurt is lower in glycemic index (difference - 6)
Which food is lower in Cholesterol?
Currant
Currant is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Currant
Currant contains less Sodium (difference - 35mg)
Which food is lower in Saturated fat?
Currant
Currant is lower in Saturated fat (difference - 0.1g)
Which food is cheaper?
Currant
Currant is cheaper (difference - $2.1)
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.
Which food is richer in vitamins?
?
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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.