Currants vs. Red Bell Pepper

Nutrition comparison of Currants and Red Bell Pepper


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

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

For a quick recap of significant nutrients and differences in currants and red bell pepper:

  • Both red bell pepper and currants are high in Vitamin C, dietary fiber and potassium.
  • Red bell pepper has 54% less calories than currant.
  • Red bell pepper has 56% less carbohydrates than currant.
  • Red bell pepper has more niacin, pantothenic acid, Vitamin B6 and folate.
  • Red bell pepper is an excellent source of Vitamin A.
Detailed nutritional comparison of currants and red bell pepper 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 Red Bell Pepper (Peppers, sweet, red, raw) . Have a correction or suggestions? Shoot us an email.


Image of Currants src
Image of Red Bell Pepper src

Calories and Carbs

calories

Red bell pepper has 54% less calories than currant - red bell pepper has 26 calories per 100 grams and currant has 56 calories.

For macronutrient ratios, currants is lighter in protein, heavier in carbs and lighter in fat compared to red bell pepper per calorie. Currants has a macronutrient ratio of 9:88:3 and for red bell pepper, 13:79:8 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Currants Red Bell Pepper
Protein 9% 13%
Carbohydrates 88% 79%
Fat 3% 8%
Alcohol ~ ~

carbohydrates

Red bell pepper has 56% less carbohydrates than currant - red bell pepper has 6g of total carbs per 100 grams and currant has 13.8g of carbohydrates.

dietary fiber

Both red bell pepper and currants are high in dietary fiber. Currant has 105% more dietary fiber than red bell pepper - red bell pepper has 2.1g of dietary fiber per 100 grams and currant has 4.3g of dietary fiber.

sugar

Red bell pepper and currants contain similar amounts of sugar - red bell pepper has 4.2g of sugar per 100 grams and currant has 7.4g of sugar.

Protein

protein

Red bell pepper and currants contain similar amounts of protein - red bell pepper has 0.99g of protein per 100 grams and currant has 1.4g of protein.

Fat

saturated fat

Both red bell pepper and currants are low in saturated fat - red bell pepper has 0.06g of saturated fat per 100 grams and currant has 0.02g of saturated fat.

Vitamins

Vitamin C

Both red bell pepper and currants are high in Vitamin C. Red bell pepper has 211% more Vitamin C than currant - red bell pepper has 127.7mg of Vitamin C per 100 grams and currant has 41mg of Vitamin C.

Vitamin A

Red bell pepper is an excellent source of Vitamin A and it has 77 times more Vitamin A than currant - red bell pepper has 157ug of Vitamin A per 100 grams and currant has 2ug of Vitamin A.

Vitamin E

Red bell pepper has 14 times more Vitamin E than currant - red bell pepper has 1.6mg of Vitamin E per 100 grams and currant has 0.1mg of Vitamin E.

Vitamin K

Red bell pepper and currants contain similar amounts of Vitamin K - red bell pepper has 4.9ug of Vitamin K per 100 grams and currant has 11ug of Vitamin K.

The B Vitamins

Red bell pepper has more niacin, pantothenic acid, Vitamin B6 and folate. Both currants and red bell pepper contain significant amounts of thiamin and riboflavin.

Currants Red Bell Pepper
Thiamin 0.04 MG 0.054 MG
Riboflavin 0.05 MG 0.085 MG
Niacin 0.1 MG 0.979 MG
Pantothenic acid 0.064 MG 0.317 MG
Vitamin B6 0.07 MG 0.291 MG
Folate 8 UG 46 UG

Minerals

calcium

Currant has 371% more calcium than red bell pepper - red bell pepper has 7mg of calcium per 100 grams and currant has 33mg of calcium.

iron

Currant has 133% more iron than red bell pepper - red bell pepper has 0.43mg of iron per 100 grams and currant has 1mg of iron.

potassium

Both red bell pepper and currants are high in potassium. Currant has 30% more potassium than red bell pepper - red bell pepper has 211mg 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, both currants and red bell pepper contain significant amounts of lutein + zeaxanthin.

Currants Red Bell Pepper
beta-carotene 25 UG 1624 UG
lutein + zeaxanthin 47 UG 51 UG
alpha-carotene ~ 20 UG

Omega-3 and Omega-6

omega 3s

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

Currants Red Bell Pepper
alpha linoleic acid 0.035 G 0.056 G
Total 0.035 G 0.056 G

omega 6s

Comparing omega-6 fatty acids, both currants and red bell pepper contain significant amounts of linoleic acid.

Currants Red Bell Pepper
linoleic acid 0.053 G 0.1 G
Total 0.053 G 0.1 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 Red Bell Pepper (Peppers, sweet, red, raw) .

Currants 112g

( cup )
Daily Values (%)

Red Bell Pepper 149g

( cup, chopped )
63KCAL 3%
62% calories
39KCAL 2%
15G 6%
67% carbohydrates
9G 4%
4.8G 19%
55% dietary fiber
3.1G 13%
8.3G 32% sugar 6.3G
0.22G 0.4%
total fat 104%
0.45G 1%
0.02G 0.1%
saturated fat 348%
0.09G 1%
0.03G 198% monounsaturated fat 0.01G
0.1G polyunsaturated fat 130% 0.23G
1.1MG 0.1%
sodium 445%
6MG 0.4%
Vitamins and Minerals
2.2UG 0.3%
Vitamin A >999%
234UG 33%
46MG 61%
Vitamin C 313%
190MG 254%
37MG 4%
270% calcium
10MG 1%
1.1MG 6%
72% iron
0.64MG 4%
15MG 5%
magnesium 20%
18MG 6%
308MG 13%
potassium 2%
314MG 14%
0.04MG 4%
thiamin (Vit B1) 100%
0.08MG 7%
0.06MG 5%
riboflavin (Vit B2) 116%
0.13MG 12%
0.11MG 1%
niacin (Vit B3) >999%
1.5MG 10%
0.08MG 6%
Vitamin B6 437%
0.43MG 33%
0.07MG 1%
pantothenic acid (Vit B5) 571%
0.47MG 9%
9UG 2%
folate (Vit B9) 667%
69UG 17%
0.11MG 1%
Vitamin E >999%
2.4MG 16%
12UG 14%
64% Vitamin K
7.3UG 8%
1.6G 3%
7% protein
1.5G 3%
8.5MG 2%
2% choline
8.3MG 2%
0.12MG 10%
299% copper
0.03MG 2%
0.21MG 12%
24% manganese
0.17MG 9%
49MG 7%
26% phosphorus
39MG 6%
0.67UG 1%
346% selenium
0.15UG 0.3%
0.26MG 3%
zinc 42%
0.37MG 5%
94G Water 46% 137G


NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat.

FAQ

Does red bell pepper or currants contain more calories in 100 grams?
Red bell pepper has 50% less calories than currant - red bell pepper has 26 calories in 100g and currant has 56 calories.

Does red bell pepper or currants have more carbohydrates?
By weight, red bell pepper has 60% fewer carbohydrates than currant - red bell pepper has 6g of carbs for 100g and currant has 13.8g of carbohydrates.

Does red bell pepper or currants contain more potassium?
Both red bell pepper and currants are high in potassium. Currant has 30% more potassium than red bell pepper - red bell pepper has 211mg of potassium in 100 grams and currant has 275mg of potassium.

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