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  6. Currant vs. Avocado

Currant vs. Avocado — In-Depth Nutrition Comparison

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Differences between currants and avocados

  • Currants have more vitamin C, while avocados have more vitamin B5, folate, vitamin B6, vitamin E, vitamin B3, fiber, copper, and vitamin K.
  • Currants' daily need coverage for vitamin C is 34% higher.
  • The amount of saturated fat in currants is lower.
  • 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 Currants, red, and white, raw and Avocados, raw, all commercial varieties.

Infographic

Currant vs Avocado 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 9.3% 9.9% 24% 38% 36% 6.3% 19% 0.13% 24% 3.3%
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%
Contains more CalciumCalcium +175%
Contains more IronIron +81.8%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +31%
Contains more SeleniumSelenium +50%
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%

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 137% 0% 0.67% 2% 10% 12% 1.9% 3.8% 16% 0% 28% 6%
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%
Contains more Vitamin CVitamin C +310%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Currant Avocado DV% diff.
Vitamin C 41mg 10mg 34%
Vitamin B5 0.064mg 1.389mg 27%
Monounsaturated fat 0.028g 9.799g 24%
Fats 0.2g 14.66g 22%
Folate 8µg 81µg 18%
Vitamin B6 0.07mg 0.257mg 14%
Vitamin E 0.1mg 2.07mg 13%
Polyunsaturated fat 0.088g 1.816g 12%
Fiber 4.3g 6.7g 10%
Vitamin B3 0.1mg 1.738mg 10%
Saturated fat 0.017g 2.126g 10%
Copper 0.107mg 0.19mg 9%
Vitamin K 11µg 21µg 8%
Potassium 275mg 485mg 6%
Iron 1mg 0.55mg 6%
Vitamin B2 0.05mg 0.13mg 6%
Calories 56kcal 160kcal 5%
Magnesium 13mg 29mg 4%
Zinc 0.23mg 0.64mg 4%
Fructose 3.53g 0.12g 4%
Carbs 13.8g 8.53g 2%
Calcium 33mg 12mg 2%
Manganese 0.186mg 0.142mg 2%
Vitamin B1 0.04mg 0.067mg 2%
Protein 1.4g 2g 1%
Phosphorus 44mg 52mg 1%
Vitamin A 2µg 7µg 1%
Choline 7.6mg 14.2mg 1%
Protein per 100 calories 2.5g 1.3g N/A
Calories per 10 g protein 400kcal 800kcal N/A
Weight per 100 calories 179g 63g N/A
Unsaturated / Saturated Fat ratio 6.8 5.5 N/A
Net carbs 9.5g 1.83g N/A
Sugar 7.37g 0.66g N/A
Starch 0.11g 0%
Sodium 1mg 7mg 0%
Selenium 0.6µg 0.4µg 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
14% 84%
Protein: 1.4 g
Fats: 0.2 g
Carbs: 13.8 g
Water: 83.95 g
Other: 0.65 g
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more CarbsCarbs +61.8%
Contains more WaterWater +14.6%
Contains more ProteinProtein +42.9%
Contains more FatsFats +7230%
Contains more OtherOther +143.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 21% 66%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.088 g
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
Contains less Sat. FatSaturated fat -99.2%
Contains more Mono. FatMonounsaturated fat +34896.4%
Contains more Poly. FatPolyunsaturated fat +1963.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
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
Contains more SucroseSucrose +916.7%
Contains more GlucoseGlucose +770.3%
Contains more FructoseFructose +2841.7%
Contains more StarchStarch +∞%
Contains more GalactoseGalactose +∞%
~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. Currant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173964/nutrients
  2. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.