Currants vs. Kiwi

Nutrition comparison of Currants and Kiwi


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

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

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

  • Both kiwi and currants are high in Vitamin C, dietary fiber and potassium.
  • Currant has more riboflavin, however, kiwi contains more pantothenic acid and folate.
Detailed nutritional comparison of currants and kiwi 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 Kiwi (Kiwifruit, green, raw) . Have a correction or suggestions? Shoot us an email.


Image of Currants src
Image of Kiwi src

Calories and Carbs

calories

Kiwi and currants contain similar amounts of calories - kiwi has 61 calories per 100 grams and currant has 56 calories.

For macronutrient ratios, currants is lighter in fat and similar to kiwi for protein and carbs. Currants has a macronutrient ratio of 9:88:3 and for kiwi, 7:87:7 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Currants Kiwi
Protein 9% 7%
Carbohydrates 88% 87%
Fat 3% 7%
Alcohol ~ ~

carbohydrates

Kiwi and currants contain similar amounts carbs - kiwi has 14.7g of total carbs per 100 grams and currant has 13.8g of carbohydrates.

dietary fiber

Both kiwi and currants are high in dietary fiber. Currant has 43% more dietary fiber than kiwi - kiwi has 3g of dietary fiber per 100 grams and currant has 4.3g of dietary fiber.

sugar

Kiwi and currants contain similar amounts of sugar - kiwi has 9g of sugar per 100 grams and currant has 7.4g of sugar.



Protein

protein

Kiwi and currants contain similar amounts of protein - kiwi has 1.1g of protein per 100 grams and currant has 1.4g of protein.

Fat

saturated fat

Both kiwi and currants are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and currant has 0.02g of saturated fat.

Vitamins

Vitamin C

Both kiwi and currants are high in Vitamin C. Kiwi has 126% more Vitamin C than currant - kiwi has 92.7mg of Vitamin C per 100 grams and currant has 41mg of Vitamin C.

Vitamin A

Kiwi and currants contain similar amounts of Vitamin A - kiwi has 4ug of Vitamin A per 100 grams and currant has 2ug of Vitamin A.

Vitamin E

Kiwi and currants contain similar amounts of Vitamin E - kiwi has 1.5mg of Vitamin E per 100 grams and currant has 0.1mg of Vitamin E.

Vitamin K

Kiwi has 266% more Vitamin K than currant - kiwi has 40.3ug of Vitamin K per 100 grams and currant has 11ug of Vitamin K.

The B Vitamins

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

Currants Kiwi
Thiamin 0.04 MG 0.027 MG
Riboflavin 0.05 MG 0.025 MG
Niacin 0.1 MG 0.341 MG
Pantothenic acid 0.064 MG 0.183 MG
Vitamin B6 0.07 MG 0.063 MG
Folate 8 UG 25 UG

Minerals

calcium

Kiwi and currants contain similar amounts of calcium - kiwi has 34mg of calcium per 100 grams and currant has 33mg of calcium.

iron

Currant has 223% more iron than kiwi - kiwi has 0.31mg of iron per 100 grams and currant has 1mg of iron.

potassium

Both kiwi and currants are high in potassium. Kiwi has 13% more potassium than currant - kiwi has 312mg 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 Kiwi
beta-carotene 25 UG 52 UG
lutein + zeaxanthin 47 UG 122 UG

Omega-3 and Omega-6

omega 3s

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

Currants Kiwi
alpha linoleic acid 0.035 G 0.042 G
Total 0.035 G 0.042 G

omega 6s

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

Currants Kiwi
linoleic acid 0.053 G 0.246 G
Total 0.053 G 0.246 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 Kiwi (Kiwifruit, green, raw) .

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G Water G
G Starch G
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