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.
Detailed nutritional comparison of currants and broccoli is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Currants (Currants, red and white, raw) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.


Image of Currants src
Image of Broccoli src

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, 27:64:9 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Currants Broccoli
Protein 9% 27%
Carbohydrates 88% 64%
Fat 3% 9%
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Currants or Broccoli .

Note: The specific food items compared are: Currants (Currants, red and white, raw) and Broccoli (Broccoli, raw) .

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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.