Currants vs. Pomegranate Juice
Nutrition comparison of Currants and Pomegranate Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
currants
versus
pomegranate juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in currants and pomegranate juice:
- Both pomegranate juice and currants are high in potassium.
- Currant has more thiamin and riboflavin, however, pomegranate juice contains more pantothenic acid and folate.
- Currant is an excellent source of Vitamin C and dietary fiber.
USDA sources for nutritional information: Currants (Currants, red and white, raw) and Pomegranate Juice (Pomegranate juice, bottled) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pomegranate juice and currants contain similar amounts of calories - pomegranate juice has 54 calories per 100 grams and currant has 56 calories.
For macronutrient ratios, currants is heavier in protein, lighter in carbs and similar to pomegranate juice for fat. Currants has a macronutrient ratio of 9:88:3 and for pomegranate juice, 1:94:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Currants | Pomegranate Juice | |
|---|---|---|
| Protein | 9% | 1% |
| Carbohydrates | 88% | 94% |
| Fat | 3% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Pomegranate juice and currants contain similar amounts of carbs - pomegranate juice has 13.1g 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 pomegranate juice - pomegranate juice has 0.1g of dietary fiber per 100 grams and currant has 4.3g of dietary fiber.
sugar
Currant has 42% less sugar than pomegranate juice - pomegranate juice has 12.7g of sugar per 100 grams and currant has 7.4g of sugar.
Protein
protein
Pomegranate juice and currants contain similar amounts of protein - pomegranate juice has 0.15g of protein per 100 grams and currant has 1.4g of protein.
Fat
saturated fat
Both pomegranate juice and currants are low in saturated fat - pomegranate juice has 0.08g 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 409 times more Vitamin C than pomegranate juice - pomegranate juice has 0.1mg of Vitamin C per 100 grams and currant has 41mg of Vitamin C.
Vitamin A
Currants and pomegranate juice contain similar amounts of Vitamin A - currant has 2ug of Vitamin A per 100 grams and pomegranate juice does not contain significant amounts.
Vitamin E
Pomegranate juice and currants contain similar amounts of Vitamin E - pomegranate juice has 0.38mg of Vitamin E per 100 grams and currant has 0.1mg of Vitamin E.
Vitamin K
Pomegranate juice and currants contain similar amounts of Vitamin K - pomegranate juice has 10.4ug of Vitamin K per 100 grams and currant has 11ug of Vitamin K.
The B Vitamins
Currant has more thiamin and riboflavin, however, pomegranate juice contains more pantothenic acid and folate. Both currants and pomegranate juice contain significant amounts of niacin and Vitamin B6.
| Currants | Pomegranate Juice | |
|---|---|---|
| Thiamin | 0.04 MG | 0.015 MG |
| Riboflavin | 0.05 MG | 0.015 MG |
| Niacin | 0.1 MG | 0.233 MG |
| Pantothenic acid | 0.064 MG | 0.285 MG |
| Vitamin B6 | 0.07 MG | 0.04 MG |
| Folate | 8 UG | 24 UG |
Minerals
calcium
Currant has 200% more calcium than pomegranate juice - pomegranate juice has 11mg of calcium per 100 grams and currant has 33mg of calcium.
iron
Currant has 900% more iron than pomegranate juice - pomegranate juice has 0.1mg of iron per 100 grams and currant has 1mg of iron.
potassium
Both pomegranate juice and currants are high in potassium. Currant has 29% more potassium than pomegranate juice - pomegranate juice has 214mg of potassium per 100 grams and currant has 275mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both currants and pomegranate juice contain significant amounts of linoleic acid.
| Currants | Pomegranate Juice | |
|---|---|---|
| linoleic acid | 0.053 G | 0.05 G |
| Total | 0.053 G | 0.05 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 Pomegranate Juice (Pomegranate juice, bottled) .
Currants g
()
|
Daily Values (%) |
Pomegranate Juice 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 pomegranate juice or currants contain more calories in 100 grams?Pomegranate juice and currants contain similar amounts of calories - pomegranate juice has 54 calories in 100g and currant has 56 calories.
Does pomegranate juice or currants have more carbohydrates?
By weight, pomegranate juice and currants contain similar amounts of carbs - pomegranate juice has 13.1g of carbs for 100g and currant has 13.8g of carbohydrates.
Does pomegranate juice or currants contain more potassium?
Both pomegranate juice and currants are high in potassium. Currant has 30% more potassium than pomegranate juice - pomegranate juice has 214mg of potassium in 100 grams and currant has 275mg of potassium.