Cranberry Juice vs. Currants

Nutrition comparison of Cranberry Juice and Currants


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

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

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

  • Currant has more thiamin, riboflavin, pantothenic acid and folate.
  • Currant is a great source of potassium.
  • Currant is an excellent source of Vitamin C and dietary fiber.
Detailed nutritional comparison of cranberry juice and currants 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: Cranberry Juice (Cranberry juice, unsweetened) and Currants (Currants, red and white, raw) . Have a correction or suggestions? Shoot us an email.


Image of Cranberry Juice src
Image of Currants src

Calories and Carbs

calories

Cranberry juice and currants contain similar amounts of calories - cranberry juice has 46 calories per 100 grams and currant has 56 calories.

For macronutrient ratios, cranberry juice is lighter in protein, heavier in carbs and similar to currants for fat. Cranberry juice has a macronutrient ratio of 3:95:2 and for currants, 9:88:3 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cranberry Juice Currants
Protein 3% 9%
Carbohydrates 95% 88%
Fat 2% 3%
Alcohol ~ ~

carbohydrates

Cranberry juice and currants contain similar amounts of carbs - cranberry juice has 12.2g 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 42 times more dietary fiber than cranberry juice - cranberry juice has 0.1g of dietary fiber per 100 grams and currant has 4.3g of dietary fiber.

sugar

Currant has 39% less sugar than cranberry juice - cranberry juice has 12.1g of sugar per 100 grams and currant has 7.4g of sugar.

Protein

protein

Cranberry juice and currants contain similar amounts of protein - cranberry juice has 0.39g of protein per 100 grams and currant has 1.4g of protein.

Fat

saturated fat

Both cranberry juice and currants are low in saturated fat - cranberry juice has 0.01g of saturated fat per 100 grams and currant has 0.02g of saturated fat.

Vitamins

Vitamin C

Currant is an excellent source of Vitamin C and it has 341% more Vitamin C than cranberry juice - cranberry juice has 9.3mg of Vitamin C per 100 grams and currant has 41mg of Vitamin C.

Vitamin A

Cranberry juice and currants contain similar amounts of Vitamin A - cranberry juice has 2ug of Vitamin A per 100 grams and currant has 2ug of Vitamin A.

Vitamin E

Cranberry juice and currants contain similar amounts of Vitamin E - cranberry juice has 1.2mg of Vitamin E per 100 grams and currant has 0.1mg of Vitamin E.

Vitamin K

Cranberry juice and currants contain similar amounts of Vitamin K - cranberry juice has 5.1ug of Vitamin K per 100 grams and currant has 11ug of Vitamin K.

The B Vitamins

Currant has more thiamin, riboflavin, pantothenic acid and folate. Both cranberry juice and currants contain significant amounts of niacin and Vitamin B6.

Cranberry Juice Currants
Thiamin 0.009 MG 0.04 MG
Riboflavin 0.018 MG 0.05 MG
Niacin 0.091 MG 0.1 MG
Pantothenic acid ~ 0.064 MG
Vitamin B6 0.052 MG 0.07 MG
Folate 1 UG 8 UG

Minerals

calcium

Currant has 313% more calcium than cranberry juice - cranberry juice has 8mg of calcium per 100 grams and currant has 33mg of calcium.

iron

Currant has 300% more iron than cranberry juice - cranberry juice has 0.25mg of iron per 100 grams and currant has 1mg of iron.

potassium

Currant is a great source of potassium and it has 257% more potassium than cranberry juice - cranberry juice has 77mg 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, both cranberry juice and currants contain significant amounts of beta-carotene and lutein + zeaxanthin.

Cranberry Juice Currants
beta-carotene 27 UG 25 UG
lutein + zeaxanthin 68 UG 47 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both cranberry juice and currants contain significant amounts of alpha linoleic acid (ALA).

Cranberry Juice Currants
alpha linoleic acid 0.028 G 0.035 G
Total 0.028 G 0.035 G

omega 6s

Comparing omega-6 fatty acids, both cranberry juice and currants contain significant amounts of linoleic acid.

Cranberry Juice Currants
linoleic acid 0.042 G 0.053 G
Total 0.042 G 0.053 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: Cranberry Juice (Cranberry juice, unsweetened) and Currants (Currants, red and white, raw) .

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G Water G
G Starch G
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FAQ

Does cranberry juice or currants contain more calories in 100 grams?
Cranberry juice and currants contain similar amounts of calories - cranberry juice has 46 calories in 100g and currant has 56 calories.

Does cranberry juice or currants have more carbohydrates?
By weight, cranberry juice and currants contain similar amounts of carbs - cranberry juice has 12.2g of carbs for 100g and currant has 13.8g of carbohydrates.