Currants vs. Pea Shoots

Nutrition comparison of Currants and Pea Shoots


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

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

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

  • Both currants and pea shoots are high in Vitamin C and dietary fiber.
  • Currant is a great source of potassium.
  • Pea shoot has more thiamin, niacin and folate, however, currant contains more pantothenic acid.
Detailed nutritional comparison of currants and pea shoots 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 Pea Shoots (ORGANIC PEA SHOOTS) . Have a correction or suggestions? Shoot us an email.


Image of Currants src
Image of Pea Shoots src

Calories and Carbs

calories

Pea shoot has 38% less calories than currant - currant has 56 calories per 100 grams and pea shoot has 35 calories.

For macronutrient ratios, currants is lighter in protein, heavier in carbs and lighter in fat compared to pea shoots per calorie. Currants has a macronutrient ratio of 9:88:3 and for pea shoots, 23:69:8 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Currants Pea Shoots
Protein 9% 23%
Carbohydrates 88% 69%
Fat 3% 8%
Alcohol ~ ~

carbohydrates

Pea shoot has 49% less carbohydrates than currant - currant has 13.8g of total carbs per 100 grams and pea shoot has 7.1g of carbohydrates.

dietary fiber

Both currants and pea shoots are high in dietary fiber. Currant has 79% more dietary fiber than pea shoot - currant has 4.3g of dietary fiber per 100 grams and pea shoot has 2.4g of dietary fiber.

sugar

Currants and pea shoots contain similar amounts of sugar - currant has 7.4g of sugar per 100 grams and pea shoot has 3.5g of sugar.

Protein

protein

Currants and pea shoots contain similar amounts of protein - currant has 1.4g of protein per 100 grams and pea shoot has 2.4g of protein.

Fat

saturated fat

Both currants and pea shoots are low in saturated fat - currant has 0.02g of saturated fat per 100 grams and pea shoot does not contain significant amounts.

Vitamins

Vitamin C

Both currants and pea shoots are high in Vitamin C. Currant has 66% more Vitamin C than pea shoot - currant has 41mg of Vitamin C per 100 grams and pea shoot has 24.7mg of Vitamin C.

Vitamin A

Currants and pea shoots contain similar amounts of Vitamin A - currant has 2ug of Vitamin A per 100 grams and pea shoot has 12ug of Vitamin A.

Vitamin E

Currants and pea shoots contain similar amounts of Vitamin E - currant has 0.1mg of Vitamin E per 100 grams and pea shoot does not contain significant amounts.

Vitamin K

Currant has more Vitamin K than pea shoot - currant has 11ug of Vitamin K per 100 grams and pea shoot does not contain significant amounts.

The B Vitamins

Pea shoot has more thiamin, niacin and folate, however, currant contains more pantothenic acid. Both currants and pea shoots contain significant amounts of riboflavin and Vitamin B6.

Currants Pea Shoots
Thiamin 0.04 MG 0.1 MG
Riboflavin 0.05 MG 0.05 MG
Niacin 0.1 MG 1 MG
Pantothenic acid 0.064 MG ~
Vitamin B6 0.07 MG 0.1 MG
Folate 8 UG 62 UG

Minerals

calcium

Currant has 38% more calcium than pea shoot - currant has 33mg of calcium per 100 grams and pea shoot has 24mg of calcium.

iron

Currants and pea shoots contain similar amounts of iron - currant has 1mg of iron per 100 grams and pea shoot has 1.3mg of iron.

potassium

Currant is a great source of potassium and it has 72% more potassium than pea shoot - currant has 275mg of potassium per 100 grams and pea shoot has 160mg of potassium.




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 Pea Shoots (ORGANIC PEA SHOOTS) .

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FAQ

Does currants or pea shoots contain more calories in 100 grams?
Pea shoot has 40% less calories than currant - currant has 56 calories in 100g and pea shoot has 35 calories.

Does currants or pea shoots have more carbohydrates?
By weight, pea shoot has 50% fewer carbohydrates than currant - currant has 13.8g of carbs for 100g and pea shoot has 7.1g of carbohydrates.

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