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:
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 | ~ | ~ |
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.
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.
Currant has 52% less sugar than grape - currant has 7.4g of sugar per 100 grams and grape has 15.5g of sugar.
Currants and grapes contain similar amounts of protein - currant has 1.4g of protein per 100 grams and grape has 0.72g of protein.
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.
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.
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.
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.
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.
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 |
Currant has 230% more calcium than grape - currant has 33mg of calcium per 100 grams and grape has 10mg of calcium.
Currant has 178% more iron than grape - currant has 1mg of iron per 100 grams and grape has 0.36mg of iron.
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.
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 |
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 |
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 |
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.
Currants 112g
(
cup
)
|
Daily Values (%) |
Grapes 151g
(
cup
)
|
|||||
---|---|---|---|---|---|---|---|
63KCAL 3% |
|
5% | calories | 65% |
|
104KCAL 5% | |
15G 6% |
|
5% | carbohydrates | 80% |
|
27G 11% | |
4.8G 19% |
|
243% | dietary fiber | 5% |
|
1.4G 5% | |
8.3G | 5% | sugar | 177% | 23G | |||
0.22G 0.4% |
|
5% | total fat | 9% |
|
0.24G 0.4% | |
0.02G 0.1% |
|
5% | saturated fat | 299% |
|
0.08G 1% | |
0.03G | 198% | monounsaturated fat | 5% | 0.01G | |||
0.1G | 43% | polyunsaturated fat | 5% | 0.07G | |||
1.1MG 0.1% |
|
5% | sodium | 173% |
|
3MG 0.2% | |
5% | Vitamins and Minerals | 5% | |||||
2.2UG 0.3% |
|
5% | Vitamin A | 105% |
|
4.5UG 1% | |
46MG 61% |
|
858% | Vitamin C | 5% |
|
4.8MG 6% | |
37MG 4% |
|
147% | calcium | 5% |
|
15MG 2% | |
1.1MG 6% |
|
104% | iron | 5% |
|
0.54MG 3% | |
15MG 5% |
|
36% | magnesium | 5% |
|
11MG 3% | |
308MG 13% |
|
7% | potassium | 5% |
|
288MG 13% | |
0.04MG 4% |
|
5% | thiamin (Vit B1) | 150% |
|
0.1MG 10% | |
0.06MG 5% |
|
5% | riboflavin (Vit B2) | 83% |
|
0.11MG 10% | |
0.11MG 1% |
|
5% | niacin (Vit B3) | 154% |
|
0.28MG 2% | |
0.08MG 6% |
|
5% | Vitamin B6 | 62% |
|
0.13MG 10% | |
0.07MG 1% |
|
5% | pantothenic acid (Vit B5) | 14% |
|
0.08MG 2% | |
9UG 2% |
|
200% | folate (Vit B9) | 5% |
|
3UG 1% | |
0.11MG 1% |
|
5% | Vitamin E | 163% |
|
0.29MG 2% | |
12UG 14% |
|
5% | Vitamin K | 83% |
|
22UG 25% | |
1.6G 3% |
|
45% | protein | 5% |
|
1.1G 2% | |
8.5MG 2% |
|
5% | choline | 5% |
|
8.5MG 2% | |
0.12MG 10% |
|
5% | copper | 58% |
|
0.19MG 16% | |
|
5% | fluoride | >999% |
|
12UG 0.4% | ||
0.21MG 12% |
|
91% | manganese | 5% |
|
0.11MG 6% | |
49MG 7% |
|
63% | phosphorus | 5% |
|
30MG 4% | |
0.67UG 1% |
|
346% | selenium | 5% |
|
0.15UG 0.3% | |
0.26MG 3% |
|
136% | zinc | 5% |
|
0.11MG 1% | |
94G | 5% | Water | 30% | 122G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat. |