Currants vs. Grapefruit
Nutrition comparison of Currants and Grapefruit
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
currants
versus
grapefruit
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in currants and grapefruit:
- Both currants and grapefruit are high in Vitamin C.
- Currant is a great source of potassium.
- Currant is an excellent source of dietary fiber.
- Grapefruit has more beta-carotene and lycopene than currant, however, currant contains more lutein + zeaxanthin than grapefruit.
- Grapefruit has more pantothenic acid.
USDA sources for nutritional information: Currants (Currants, red and white, raw) and Grapefruit (Grapefruit, raw, pink and red, all areas) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Currants and grapefruit contain similar amounts of calories - currant has 56 calories per 100 grams and grapefruit has 42 calories.
For macronutrient ratios, currants is similar to grapefruit for protein, carbs and fat. Currants has a macronutrient ratio of 9:88:3 and for grapefruit, 7:91:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Currants | Grapefruit | |
|---|---|---|
| Protein | 9% | 7% |
| Carbohydrates | 88% | 91% |
| Fat | 3% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Currants and grapefruit contain similar amounts of carbs - currant has 13.8g of total carbs per 100 grams and grapefruit has 10.7g of carbohydrates.
dietary fiber
Currant is an excellent source of dietary fiber and it has 169% more dietary fiber than grapefruit - currant has 4.3g of dietary fiber per 100 grams and grapefruit has 1.6g of dietary fiber.
sugar
Currants and grapefruit contain similar amounts of sugar - currant has 7.4g of sugar per 100 grams and grapefruit has 6.9g of sugar.
Protein
protein
Currants and grapefruit contain similar amounts of protein - currant has 1.4g of protein per 100 grams and grapefruit has 0.77g of protein.
Fat
saturated fat
Both currants and grapefruit are low in saturated fat - currant has 0.02g of saturated fat per 100 grams and grapefruit has 0.02g of saturated fat.
Vitamins
Vitamin C
Both currants and grapefruit are high in Vitamin C. Currant has 31% more Vitamin C than grapefruit - currant has 41mg of Vitamin C per 100 grams and grapefruit has 31.2mg of Vitamin C.
Vitamin A
Grapefruit has 28 times more Vitamin A than currant - currant has 2ug of Vitamin A per 100 grams and grapefruit has 58ug of Vitamin A.
Vitamin E
Currants and grapefruit contain similar amounts of Vitamin E - currant has 0.1mg of Vitamin E per 100 grams and grapefruit has 0.13mg of Vitamin E.
Vitamin K
Currant has more Vitamin K than grapefruit - currant has 11ug of Vitamin K per 100 grams and grapefruit does not contain significant amounts.
The B Vitamins
Grapefruit has more pantothenic acid. Both currants and grapefruit contain significant amounts of thiamin, riboflavin, niacin, Vitamin B6 and folate.
| Currants | Grapefruit | |
|---|---|---|
| Thiamin | 0.04 MG | 0.043 MG |
| Riboflavin | 0.05 MG | 0.031 MG |
| Niacin | 0.1 MG | 0.204 MG |
| Pantothenic acid | 0.064 MG | 0.262 MG |
| Vitamin B6 | 0.07 MG | 0.053 MG |
| Folate | 8 UG | 13 UG |
Minerals
calcium
Currant has 50% more calcium than grapefruit - currant has 33mg of calcium per 100 grams and grapefruit has 22mg of calcium.
iron
Currant has 11 times more iron than grapefruit - currant has 1mg of iron per 100 grams and grapefruit has 0.08mg of iron.
potassium
Currant is a great source of potassium and it has 104% more potassium than grapefruit - currant has 275mg of potassium per 100 grams and grapefruit has 135mg 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, grapefruit has more beta-carotene and lycopene than currant per 100 grams, however, currant contains more lutein + zeaxanthin than grapefruit per 100 grams.
| Currants | Grapefruit | |
|---|---|---|
| beta-carotene | 25 UG | 686 UG |
| lutein + zeaxanthin | 47 UG | 5 UG |
| alpha-carotene | ~ | 3 UG |
| lycopene | ~ | 1419 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, currant has more alpha linoleic acid (ALA) than grapefruit per 100 grams.
| Currants | Grapefruit | |
|---|---|---|
| alpha linoleic acid | 0.035 G | 0.008 G |
| Total | 0.035 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, both currants and grapefruit contain significant amounts of linoleic acid.
| Currants | Grapefruit | |
|---|---|---|
| linoleic acid | 0.053 G | 0.029 G |
| Total | 0.053 G | 0.029 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 Grapefruit (Grapefruit, raw, pink and red, all areas) .
Currants g
()
|
Daily Values (%) |
Grapefruit 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 currants or grapefruit contain more calories in 100 grams?Currants and grapefruit contain similar amounts of calories - currant has 56 calories in 100g and grapefruit has 42 calories.
Does currants or grapefruit have more carbohydrates?
By weight, currants and grapefruit contain similar amounts of carbs - currant has 13.8g of carbs for 100g and grapefruit has 10.7g of carbohydrates.