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.
Detailed nutritional comparison of currants and pomegranate juice 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 Pomegranate Juice (Pomegranate juice, bottled) . Have a correction or suggestions? Shoot us an email.


Image of Currants src
Image of Pomegranate Juice src

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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Currants or Pomegranate Juice .

Note: The specific food items compared are: Currants (Currants, red and white, raw) and Pomegranate Juice (Pomegranate juice, bottled) .

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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.