Currants vs. Cauliflower

Nutrition comparison of Currants and Cauliflower


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of currants versus cauliflower (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in currants and cauliflower:

  • Both cauliflower and currants are high in Vitamin C and potassium.
  • Cauliflower has 55% less calories than currant.
  • Cauliflower has 64% less carbohydrates than currant.
  • Cauliflower has 74% less sugar than currant.
  • Cauliflower has more niacin, pantothenic acid, Vitamin B6 and folate.
  • Currant is an excellent source of dietary fiber.
Detailed nutritional comparison of currants and cauliflower 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 Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.


Image of Currants src
Image of Cauliflower src

Calories and Carbs

calories

Cauliflower has 55% less calories than currant - cauliflower has 25 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 cauliflower per calorie. Currants has a macronutrient ratio of 9:88:3 and for cauliflower, 26:66:8 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Currants Cauliflower
Protein 9% 26%
Carbohydrates 88% 66%
Fat 3% 8%
Alcohol ~ ~

carbohydrates

Cauliflower has 64% less carbohydrates than currant - cauliflower has 5g of total carbs per 100 grams and currant has 13.8g of carbohydrates.

dietary fiber

Currant is an excellent source of dietary fiber and it has 115% more dietary fiber than cauliflower - cauliflower has 2g of dietary fiber per 100 grams and currant has 4.3g of dietary fiber.

sugar

Cauliflower has 74% less sugar than currant - cauliflower has 1.9g of sugar per 100 grams and currant has 7.4g of sugar.

Protein

protein

Cauliflower and currants contain similar amounts of protein - cauliflower has 1.9g of protein per 100 grams and currant has 1.4g of protein.

Fat

saturated fat

Both cauliflower and currants are low in saturated fat - cauliflower has 0.13g of saturated fat per 100 grams and currant has 0.02g of saturated fat.

Vitamins

Vitamin C

Both cauliflower and currants are high in Vitamin C. Cauliflower has 18% more Vitamin C than currant - cauliflower has 48.2mg of Vitamin C per 100 grams and currant has 41mg of Vitamin C.

Vitamin A

Currants and cauliflower contain similar amounts of Vitamin A - currant has 2ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.

Vitamin E

Cauliflower and currants contain similar amounts of Vitamin E - cauliflower has 0.08mg of Vitamin E per 100 grams and currant has 0.1mg of Vitamin E.

Vitamin K

Cauliflower and currants contain similar amounts of Vitamin K - cauliflower has 15.5ug of Vitamin K per 100 grams and currant has 11ug of Vitamin K.

The B Vitamins

Cauliflower has more niacin, pantothenic acid, Vitamin B6 and folate. Both currants and cauliflower contain significant amounts of thiamin and riboflavin.

Currants Cauliflower
Thiamin 0.04 MG 0.05 MG
Riboflavin 0.05 MG 0.06 MG
Niacin 0.1 MG 0.507 MG
Pantothenic acid 0.064 MG 0.667 MG
Vitamin B6 0.07 MG 0.184 MG
Folate 8 UG 57 UG

Minerals

calcium

Currant has 50% more calcium than cauliflower - cauliflower has 22mg of calcium per 100 grams and currant has 33mg of calcium.

iron

Currant has 138% more iron than cauliflower - cauliflower has 0.42mg of iron per 100 grams and currant has 1mg of iron.

potassium

Both cauliflower and currants are high in potassium. Cauliflower has a little more potassium (9%) than currant by weight - cauliflower has 299mg 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 Cauliflower
beta-carotene 25 UG ~
lutein + zeaxanthin 47 UG 1 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, currant has more alpha linoleic acid (ALA) than cauliflower per 100 grams.

Currants Cauliflower
alpha linoleic acid 0.035 G 0.015 G
Total 0.035 G 0.015 G

omega 6s

Comparing omega-6 fatty acids, currant has more linoleic acid than cauliflower per 100 grams.

Currants Cauliflower
linoleic acid 0.053 G 0.016 G
other omega 6 ~ 0.003 G
Total 0.053 G 0.019 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.

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

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FAQ

Does cauliflower or currants contain more calories in 100 grams?
Cauliflower has 60% less calories than currant - cauliflower has 25 calories in 100g and currant has 56 calories.

Does cauliflower or currants have more carbohydrates?
By weight, cauliflower has 60% fewer carbohydrates than currant - cauliflower has 5g of carbs for 100g and currant has 13.8g of carbohydrates.

Does cauliflower or currants contain more potassium?
Both cauliflower and currants are high in potassium. Cauliflower has a little more potassium ( 10%) than currant by weight - cauliflower has 299mg of potassium in 100 grams and currant has 275mg of potassium.