Currants vs. Raspberries

Nutrition comparison of Currants and Raspberries


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

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

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

  • Both raspberries and currants are high in Vitamin C and dietary fiber.
  • Currant has more beta-carotene than raspberry, however, raspberry contains more lutein + zeaxanthin than currant.
  • Currant is a great source of potassium.
  • Raspberry has more niacin, pantothenic acid and folate.
Detailed nutritional comparison of currants and raspberries 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 Raspberries (Raspberries, raw) . Have a correction or suggestions? Shoot us an email.


Image of Currants src
Image of Raspberries src

Calories and Carbs

calories

Raspberries and currants contain similar amounts of calories - raspberry has 52 calories per 100 grams and currant has 56 calories.

For macronutrient ratios, currants is heavier in carbs, lighter in fat and similar to raspberries for protein. Currants has a macronutrient ratio of 9:88:3 and for raspberries, 8:81:11 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Currants Raspberries
Protein 9% 8%
Carbohydrates 88% 81%
Fat 3% 11%
Alcohol ~ ~

carbohydrates

Raspberries and currants contain similar amounts of carbs - raspberry has 11.9g of total carbs per 100 grams and currant has 13.8g of carbohydrates.

dietary fiber

Both raspberries and currants are high in dietary fiber. Raspberry has 51% more dietary fiber than currant - raspberry has 6.5g of dietary fiber per 100 grams and currant has 4.3g of dietary fiber.

sugar

Raspberries and currants contain similar amounts of sugar - raspberry has 4.4g of sugar per 100 grams and currant has 7.4g of sugar.

Protein

protein

Raspberries and currants contain similar amounts of protein - raspberry has 1.2g of protein per 100 grams and currant has 1.4g of protein.

Fat

saturated fat

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

Vitamins

Vitamin C

Both raspberries and currants are high in Vitamin C. Currant has 56% more Vitamin C than raspberry - raspberry has 26.2mg of Vitamin C per 100 grams and currant has 41mg of Vitamin C.

Vitamin A

Raspberries and currants contain similar amounts of Vitamin A - raspberry has 2ug of Vitamin A per 100 grams and currant has 2ug of Vitamin A.

Vitamin E

Raspberries and currants contain similar amounts of Vitamin E - raspberry has 0.87mg of Vitamin E per 100 grams and currant has 0.1mg of Vitamin E.

Vitamin K

Raspberries and currants contain similar amounts of Vitamin K - raspberry has 7.8ug of Vitamin K per 100 grams and currant has 11ug of Vitamin K.

The B Vitamins

Raspberry has more niacin, pantothenic acid and folate. Both currants and raspberries contain significant amounts of thiamin, riboflavin and Vitamin B6.

Currants Raspberries
Thiamin 0.04 MG 0.032 MG
Riboflavin 0.05 MG 0.038 MG
Niacin 0.1 MG 0.598 MG
Pantothenic acid 0.064 MG 0.329 MG
Vitamin B6 0.07 MG 0.055 MG
Folate 8 UG 21 UG

Minerals

calcium

Raspberries and currants contain similar amounts of calcium - raspberry has 25mg of calcium per 100 grams and currant has 33mg of calcium.

iron

Raspberries and currants contain similar amounts of iron - raspberry has 0.69mg of iron per 100 grams and currant has 1mg of iron.

potassium

Currant is a great source of potassium and it has 82% more potassium than raspberry - raspberry has 151mg 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, currant has more beta-carotene than raspberry per 100 grams, however, raspberry contains more lutein + zeaxanthin than currant per 100 grams.

Currants Raspberries
beta-carotene 25 UG 12 UG
lutein + zeaxanthin 47 UG 136 UG
alpha-carotene ~ 16 UG

Omega-3 and Omega-6

omega 3s

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

Currants Raspberries
alpha linoleic acid 0.035 G 0.126 G
Total 0.035 G 0.126 G

omega 6s

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

Currants Raspberries
linoleic acid 0.053 G 0.249 G
Total 0.053 G 0.249 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 Raspberries .

Note: The specific food items compared are: Currants (Currants, red and white, raw) and Raspberries (Raspberries, raw) .

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FAQ

Does raspberries or currants contain more calories in 100 grams?
Raspberries and currants contain similar amounts of calories - raspberry has 52 calories in 100g and currant has 56 calories.

Does raspberries or currants have more carbohydrates?
By weight, raspberries and currants contain similar amounts of carbs - raspberry has 11.9g of carbs for 100g and currant has 13.8g of carbohydrates.