Currants vs. Grapes

Nutrition comparison of Currants and Grapes


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

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

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

  • Currant has 52% less sugar than grape.
  • Currant is a great source of potassium.
  • Currant is an excellent source of Vitamin C and dietary fiber.
Detailed nutritional comparison of currants and grapes 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 Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) . Have a correction or suggestions? Shoot us an email.


Image of Currants src
Image of Grapes src

Calories and Carbs

calories

Currants and grapes contain similar amounts of calories - currant has 56 calories per 100 grams and grape has 69 calories.

For macronutrient ratios, currants is heavier in protein, lighter in carbs and similar to grapes for fat. Currants has a macronutrient ratio of 9:88:3 and for grapes, 4:95:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Currants Grapes
Protein 9% 4%
Carbohydrates 88% 95%
Fat 3% 2%
Alcohol ~ ~

carbohydrates

Currants and grapes contain similar amounts of carbs - currant has 13.8g of total carbs per 100 grams and grape has 18.1g of carbohydrates.

dietary fiber

Currant is an excellent source of dietary fiber and it has 378% more dietary fiber than grape - currant has 4.3g of dietary fiber per 100 grams and grape has 0.9g of dietary fiber.

sugar

Currant has 52% less sugar than grape - currant has 7.4g of sugar per 100 grams and grape has 15.5g of sugar.

Protein

protein

Currants and grapes contain similar amounts of protein - currant has 1.4g of protein per 100 grams and grape has 0.72g of protein.

Fat

saturated fat

Both currants and grapes are low in saturated fat - currant has 0.02g of saturated fat per 100 grams and grape has 0.05g of saturated fat.

Vitamins

Vitamin C

Currant is an excellent source of Vitamin C and it has 11 times more Vitamin C than grape - currant has 41mg of Vitamin C per 100 grams and grape has 3.2mg of Vitamin C.

Vitamin A

Currants and grapes contain similar amounts of Vitamin A - currant has 2ug of Vitamin A per 100 grams and grape has 3ug of Vitamin A.

Vitamin E

Currants and grapes contain similar amounts of Vitamin E - currant has 0.1mg of Vitamin E per 100 grams and grape has 0.19mg of Vitamin E.

Vitamin K

Currants and grapes contain similar amounts of Vitamin K - currant has 11ug of Vitamin K per 100 grams and grape has 14.6ug of Vitamin K.

The B Vitamins

Both currants and grapes contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Currants Grapes
Thiamin 0.04 MG 0.069 MG
Riboflavin 0.05 MG 0.07 MG
Niacin 0.1 MG 0.188 MG
Pantothenic acid 0.064 MG 0.05 MG
Vitamin B6 0.07 MG 0.086 MG
Folate 8 UG 2 UG

Minerals

calcium

Currant has 230% more calcium than grape - currant has 33mg of calcium per 100 grams and grape has 10mg of calcium.

iron

Currant has 178% more iron than grape - currant has 1mg of iron per 100 grams and grape has 0.36mg of iron.

potassium

Currant is a great source of potassium and it has 44% more potassium than grape - currant has 275mg of potassium per 100 grams and grape has 191mg 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 currants and grapes contain significant amounts of beta-carotene and lutein + zeaxanthin.

Currants Grapes
beta-carotene 25 UG 39 UG
lutein + zeaxanthin 47 UG 72 UG
alpha-carotene ~ 1 UG

Omega-3 and Omega-6

omega 3s

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

Currants Grapes
alpha linoleic acid 0.035 G 0.011 G
Total 0.035 G 0.011 G

omega 6s

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

Currants Grapes
linoleic acid 0.053 G 0.037 G
Total 0.053 G 0.037 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 Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) .

Currants 112g

( cup )
Daily Values (%)

Grapes 151g

( cup )
63KCAL 3%
calories 65%
104KCAL 5%
15G 6%
carbohydrates 80%
27G 11%
4.8G 19%
243% dietary fiber
1.4G 5%
8.3G sugar 177% 23G
0.22G 0.4%
total fat 9%
0.24G 0.4%
0.02G 0.1%
saturated fat 299%
0.08G 1%
0.03G 198% monounsaturated fat 0.01G
0.1G 43% polyunsaturated fat 0.07G
1.1MG 0.1%
sodium 173%
3MG 0.2%
Vitamins and Minerals
2.2UG 0.3%
Vitamin A 105%
4.5UG 1%
46MG 61%
858% Vitamin C
4.8MG 6%
37MG 4%
147% calcium
15MG 2%
1.1MG 6%
104% iron
0.54MG 3%
15MG 5%
36% magnesium
11MG 3%
308MG 13%
7% potassium
288MG 13%
0.04MG 4%
thiamin (Vit B1) 150%
0.1MG 10%
0.06MG 5%
riboflavin (Vit B2) 83%
0.11MG 10%
0.11MG 1%
niacin (Vit B3) 154%
0.28MG 2%
0.08MG 6%
Vitamin B6 62%
0.13MG 10%
0.07MG 1%
pantothenic acid (Vit B5) 14%
0.08MG 2%
9UG 2%
200% folate (Vit B9)
3UG 1%
0.11MG 1%
Vitamin E 163%
0.29MG 2%
12UG 14%
Vitamin K 83%
22UG 25%
1.6G 3%
45% protein
1.1G 2%
8.5MG 2%
choline
8.5MG 2%
0.12MG 10%
copper 58%
0.19MG 16%
fluoride >999%
12UG 0.4%
0.21MG 12%
91% manganese
0.11MG 6%
49MG 7%
63% phosphorus
30MG 4%
0.67UG 1%
346% selenium
0.15UG 0.3%
0.26MG 3%
136% zinc
0.11MG 1%
94G Water 30% 122G


NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat.

FAQ

Does currants or grapes contain more calories in 100 grams?
Currants and grapes contain similar amounts of calories - currant has 56 calories in 100g and grape has 69 calories.

Does currants or grapes have more carbohydrates?
By weight, currants and grapes contain similar amounts of carbs - currant has 13.8g of carbs for 100g and grape has 18.1g of carbohydrates.

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