Currants vs. Broccoli
Nutrition comparison of Currants and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
currants
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in currants and broccoli:
- Both broccoli and currants are high in Vitamin C, dietary fiber and potassium.
- Broccoli has 3.3 times less sugar than currant.
- Broccoli has 52% less carbohydrates than currant.
- Broccoli has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Broccoli is a great source of Vitamin K and calcium.
USDA sources for nutritional information: Currants (Currants, red and white, raw) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Broccoli has 39% less calories than currant - broccoli has 34 calories per 100 grams and currant has 56 calories.
For macronutrient ratios, currants is lighter in protein, much heavier in carbs and lighter in fat compared to broccoli per calorie. Currants has a macronutrient ratio of 9:88:3 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Currants | Broccoli | |
|---|---|---|
| Protein | 9% | 28% |
| Carbohydrates | 88% | 65% |
| Fat | 3% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Broccoli has 52% less carbohydrates than currant - broccoli has 6.6g of total carbs per 100 grams and currant has 13.8g of carbohydrates.
dietary fiber
Both broccoli and currants are high in dietary fiber. Currant has 65% more dietary fiber than broccoli - broccoli has 2.6g of dietary fiber per 100 grams and currant has 4.3g of dietary fiber.
sugar
Broccoli has 3.3 times less sugar than currant - broccoli has 1.7g of sugar per 100 grams and currant has 7.4g of sugar.
Protein
protein
Broccoli and currants contain similar amounts of protein - broccoli has 2.8g of protein per 100 grams and currant has 1.4g of protein.
Fat
saturated fat
Both broccoli and currants are low in saturated fat - broccoli has 0.11g of saturated fat per 100 grams and currant has 0.02g of saturated fat.
Vitamins
Vitamin C
Both broccoli and currants are high in Vitamin C. Broccoli has 118% more Vitamin C than currant - broccoli has 89.2mg of Vitamin C per 100 grams and currant has 41mg of Vitamin C.
Vitamin A
Broccoli has 14 times more Vitamin A than currant - broccoli has 31ug of Vitamin A per 100 grams and currant has 2ug of Vitamin A.
Vitamin E
Broccoli and currants contain similar amounts of Vitamin E - broccoli has 0.78mg of Vitamin E per 100 grams and currant has 0.1mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has 824% more Vitamin K than currant - broccoli has 101.6ug of Vitamin K per 100 grams and currant has 11ug of Vitamin K.
The B Vitamins
Broccoli has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both currants and broccoli contain significant amounts of thiamin.
| Currants | Broccoli | |
|---|---|---|
| Thiamin | 0.04 MG | 0.071 MG |
| Riboflavin | 0.05 MG | 0.117 MG |
| Niacin | 0.1 MG | 0.639 MG |
| Pantothenic acid | 0.064 MG | 0.573 MG |
| Vitamin B6 | 0.07 MG | 0.175 MG |
| Folate | 8 UG | 63 UG |
Minerals
calcium
Broccoli is a great source of calcium and it has 42% more calcium than currant - broccoli has 47mg of calcium per 100 grams and currant has 33mg of calcium.
iron
Broccoli and currants contain similar amounts of iron - broccoli has 0.73mg of iron per 100 grams and currant has 1mg of iron.
potassium
Both broccoli and currants are high in potassium. Broccoli has 15% more potassium than currant - broccoli has 316mg of potassium per 100 grams and currant has 275mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Currants | Broccoli | |
|---|---|---|
| beta-carotene | 25 UG | 361 UG |
| lutein + zeaxanthin | 47 UG | 1403 UG |
| alpha-carotene | ~ | 25 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both currants and broccoli contain significant amounts of alpha linoleic acid (ALA).
| Currants | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.035 G | 0.0215 G |
| Total | 0.035 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, both currants and broccoli contain significant amounts of linoleic acid.
| Currants | Broccoli | |
|---|---|---|
| linoleic acid | 0.053 G | 0.049 G |
| other omega 6 | ~ | 0.006 G |
| Total | 0.053 G | 0.055 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Currants g
()
|
Daily Values (%) |
Broccoli g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does broccoli or currants contain more calories in 100 grams?Broccoli has 40% less calories than currant - broccoli has 34 calories in 100g and currant has 56 calories.
Does broccoli or currants have more carbohydrates?
By weight, broccoli has 50% fewer carbohydrates than currant - broccoli has 6.6g of carbs for 100g and currant has 13.8g of carbohydrates.
Does broccoli or currants contain more potassium?
Both broccoli and currants are high in potassium. Broccoli has 20% more potassium than currant - broccoli has 316mg of potassium in 100 grams and currant has 275mg of potassium.