Currants vs. Zucchini

Nutrition comparison of Currants and Zucchini


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

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

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

  • Both zucchini and currants are high in Vitamin C and potassium.
  • Currant is an excellent source of dietary fiber.
  • Zucchini has 3.4 times less carbohydrates than currant.
  • Zucchini has 66% less sugar than currant.
  • Zucchini has 70% less calories than currant.
  • Zucchini has more niacin, pantothenic acid, Vitamin B6 and folate.
Detailed nutritional comparison of currants and zucchini 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 Zucchini (Squash, summer, zucchini, includes skin, raw) . Have a correction or suggestions? Shoot us an email.


Image of Currants src
Image of Zucchini src

Calories and Carbs

calories

Zucchini has 70% less calories than currant - zucchini has 17 calories per 100 grams and currant has 56 calories.

For macronutrient ratios, currants is lighter in protein, much heavier in carbs and lighter in fat compared to zucchini per calorie. Currants has a macronutrient ratio of 9:88:3 and for zucchini, 24:62:14 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Currants Zucchini
Protein 9% 24%
Carbohydrates 88% 62%
Fat 3% 14%
Alcohol ~ ~

carbohydrates

Zucchini has 3.4 times less carbohydrates than currant - zucchini has 3.1g 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 330% more dietary fiber than zucchini - zucchini has 1g of dietary fiber per 100 grams and currant has 4.3g of dietary fiber.

sugar

Zucchini has 66% less sugar than currant - zucchini has 2.5g of sugar per 100 grams and currant has 7.4g of sugar.

Protein

protein

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

Fat

saturated fat

Both zucchini and currants are low in saturated fat - zucchini has 0.08g of saturated fat per 100 grams and currant has 0.02g of saturated fat.

Vitamins

Vitamin C

Both zucchini and currants are high in Vitamin C. Currant has 129% more Vitamin C than zucchini - zucchini has 17.9mg of Vitamin C per 100 grams and currant has 41mg of Vitamin C.

Vitamin A

Zucchini and currants contain similar amounts of Vitamin A - zucchini has 10ug of Vitamin A per 100 grams and currant has 2ug of Vitamin A.

Vitamin E

Zucchini and currants contain similar amounts of Vitamin E - zucchini has 0.12mg of Vitamin E per 100 grams and currant has 0.1mg of Vitamin E.

Vitamin K

Zucchini and currants contain similar amounts of Vitamin K - zucchini has 4.3ug of Vitamin K per 100 grams and currant has 11ug of Vitamin K.

The B Vitamins

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

Currants Zucchini
Thiamin 0.04 MG 0.045 MG
Riboflavin 0.05 MG 0.094 MG
Niacin 0.1 MG 0.451 MG
Pantothenic acid 0.064 MG 0.204 MG
Vitamin B6 0.07 MG 0.163 MG
Folate 8 UG 24 UG

Minerals

calcium

Currant has 106% more calcium than zucchini - zucchini has 16mg of calcium per 100 grams and currant has 33mg of calcium.

iron

Currant has 170% more iron than zucchini - zucchini has 0.37mg of iron per 100 grams and currant has 1mg of iron.

potassium

Both zucchini and currants are high in potassium. Zucchini is very similar to zucchini for potassium - zucchini has 261mg 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 Zucchini
beta-carotene 25 UG 120 UG
lutein + zeaxanthin 47 UG 2125 UG

Omega-3 and Omega-6

omega 3s

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

Currants Zucchini
alpha linoleic acid 0.035 G 0.061 G
Total 0.035 G 0.061 G

omega 6s

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

Currants Zucchini
linoleic acid 0.053 G 0.03 G
other omega 6 ~ 0.001 G
Total 0.053 G 0.031 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 Zucchini .

Note: The specific food items compared are: Currants (Currants, red and white, raw) and Zucchini (Squash, summer, zucchini, includes skin, raw) .

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FAQ

Does zucchini or currants contain more calories in 100 grams?
Zucchini has 70% less calories than currant - zucchini has 17 calories in 100g and currant has 56 calories.

Does zucchini or currants have more carbohydrates?
By weight, zucchini has 3.4 times fewer carbohydrates than currant - zucchini has 3.1g of carbs for 100g and currant has 13.8g of carbohydrates.

Does zucchini or currants contain more potassium?
Both zucchini and currants are high in potassium. Zucchini is very similar to zucchini for potassium - zucchini has 261mg of potassium in 100 grams and currant has 275mg of potassium.

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