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Avocado vs. Currant — In-Depth Nutrition Comparison

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Differences between avocados and currants

  • Avocados have more vitamin B5, folate, vitamin B6, vitamin E, vitamin B3, fiber, copper, and vitamin K, while currants have more vitamin C.
  • Currants' daily need coverage for vitamin C is 34% higher.
  • Currants contain 125 times less saturated fat than avocados. Avocados contain 2.126g of saturated fat, while currants contain 0.017g.
  • Currants have a lower glycemic index. The glycemic index of currants is 25, while the glycemic index of avocados is 40.

The food types used in this comparison are Avocados, raw, all commercial varieties and Currants, red, and white, raw.

Infographic

Avocado vs Currant 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
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 +123.1%
Contains more PotassiumPotassium +76.4%
Contains more CopperCopper +77.6%
Contains more ZincZinc +178.3%
Contains more PhosphorusPhosphorus +18.2%
Contains more CalciumCalcium +175%
Contains more IronIron +81.8%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +31%
Contains more SeleniumSelenium +50%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 33% 0% 2.3% 41% 17% 30% 33% 83% 59% 0% 53% 61%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 137% 0% 0.67% 2% 10% 12% 1.9% 3.8% 16% 0% 28% 6%
Contains more Vitamin AVitamin A +250%
Contains more Vitamin EVitamin E +1970%
Contains more Vitamin B1Vitamin B1 +67.5%
Contains more Vitamin B2Vitamin B2 +160%
Contains more Vitamin B3Vitamin B3 +1638%
Contains more Vitamin B5Vitamin B5 +2070.3%
Contains more Vitamin B6Vitamin B6 +267.1%
Contains more Vitamin KVitamin K +90.9%
Contains more FolateFolate +912.5%
Contains more Vitamin CVitamin C +310%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Avocado Currant DV% diff.
Vitamin C 10mg 41mg 34%
Vitamin B5 1.389mg 0.064mg 27%
Monounsaturated fat 9.799g 0.028g 24%
Fats 14.66g 0.2g 22%
Folate 81µg 8µg 18%
Vitamin B6 0.257mg 0.07mg 14%
Vitamin E 2.07mg 0.1mg 13%
Polyunsaturated fat 1.816g 0.088g 12%
Fiber 6.7g 4.3g 10%
Vitamin B3 1.738mg 0.1mg 10%
Saturated fat 2.126g 0.017g 10%
Copper 0.19mg 0.107mg 9%
Vitamin K 21µg 11µg 8%
Potassium 485mg 275mg 6%
Iron 0.55mg 1mg 6%
Vitamin B2 0.13mg 0.05mg 6%
Calories 160kcal 56kcal 5%
Magnesium 29mg 13mg 4%
Zinc 0.64mg 0.23mg 4%
Fructose 0.12g 3.53g 4%
Carbs 8.53g 13.8g 2%
Calcium 12mg 33mg 2%
Manganese 0.142mg 0.186mg 2%
Vitamin B1 0.067mg 0.04mg 2%
Protein 2g 1.4g 1%
Phosphorus 52mg 44mg 1%
Vitamin A 7µg 2µg 1%
Choline 14.2mg 7.6mg 1%
Protein per 100 calories 1.3g 2.5g N/A
Calories per 10 g protein 800kcal 400kcal N/A
Weight per 100 calories 63g 179g N/A
Unsaturated / Saturated Fat ratio 5.5 6.8 N/A
Net carbs 1.83g 9.5g N/A
Sugar 0.66g 7.37g N/A
Starch 0.11g 0%
Sodium 7mg 1mg 0%
Selenium 0.4µg 0.6µg 0%
Tryptophan 0.025mg 0%
Threonine 0.073mg 0%
Isoleucine 0.084mg 0%
Leucine 0.143mg 0%
Lysine 0.132mg 0%
Methionine 0.038mg 0%
Phenylalanine 0.097mg 0%
Valine 0.107mg 0%
Histidine 0.049mg 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 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 +42.9%
Contains more FatsFats +7230%
Contains more OtherOther +143.1%
Contains more CarbsCarbs +61.8%
Contains more WaterWater +14.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 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 +34896.4%
Contains more Poly. FatPolyunsaturated fat +1963.6%
Contains less Sat. FatSaturated fat -99.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
14% 8% 49% 16% 13%
Starch: 0.11 g
Sucrose: 0.06 g
Glucose: 0.37 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 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 GalactoseGalactose +∞%
Contains more SucroseSucrose +916.7%
Contains more GlucoseGlucose +770.3%
Contains more FructoseFructose +2841.7%
~equal in Lactose ~0g
~equal in Maltose ~0g

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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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.