Currants vs. Raisins

Nutrition comparison of Currants and Raisins


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

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

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

  • Both raisins and currants are high in dietary fiber and potassium.
  • Currant is an excellent source of Vitamin C.
  • Raisin has more thiamin, riboflavin, niacin and Vitamin B6.
  • Raisin is a great source of iron.
Detailed nutritional comparison of currants and raisins 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 Raisins (Raisins, seeded) . Have a correction or suggestions? Shoot us an email.


Image of Currants src
Image of Raisins src

Calories and Carbs

calories

Raisin is high in calories and currant has 81% less calories than raisin - raisin has 296 calories per 100 grams and currant has 56 calories.

For macronutrient ratios, currants is heavier in protein, lighter in carbs and similar to raisins for fat. Currants has a macronutrient ratio of 9:88:3 and for raisins, 3:96:1 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Currants Raisins
Protein 9% 3%
Carbohydrates 88% 96%
Fat 3% 1%
Alcohol ~ ~

carbohydrates

Raisin is high in carbohydrates and currant has 82% less carbohydrates than raisin - raisin has 78.5g of total carbs per 100 grams and currant has 13.8g of carbohydrates.

dietary fiber

Both raisins and currants are high in dietary fiber. Raisin has 58% more dietary fiber than currant - raisin has 6.8g of dietary fiber per 100 grams and currant has 4.3g of dietary fiber.

sugar

Raisin has less sugar than currant - currant has 7.4g of sugar per 100 grams and raisin does not contain significant amounts.

Protein

protein

Raisins and currants contain similar amounts of protein - raisin has 2.5g of protein per 100 grams and currant has 1.4g of protein.

Fat

saturated fat

Both raisins and currants are low in saturated fat - raisin has 0.18g 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 659% more Vitamin C than raisin - raisin has 5.4mg of Vitamin C per 100 grams and currant has 41mg of Vitamin C.

Vitamin A

Currants and raisins contain similar amounts of Vitamin A - currant has 2ug of Vitamin A per 100 grams and raisin does not contain significant amounts.

Vitamin E

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

Vitamin K

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

The B Vitamins

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

Currants Raisins
Thiamin 0.04 MG 0.112 MG
Riboflavin 0.05 MG 0.182 MG
Niacin 0.1 MG 1.114 MG
Pantothenic acid 0.064 MG 0.045 MG
Vitamin B6 0.07 MG 0.188 MG
Folate 8 UG 3 UG

Minerals

calcium

Raisins and currants contain similar amounts of calcium - raisin has 28mg of calcium per 100 grams and currant has 33mg of calcium.

iron

Raisin is a great source of iron and it has 159% more iron than currant - raisin has 2.6mg of iron per 100 grams and currant has 1mg of iron.

potassium

Both raisins and currants are high in potassium. Raisin has 200% more potassium than currant - raisin has 825mg of potassium per 100 grams and currant has 275mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Currants Raisins
alpha linoleic acid 0.035 G 0.037 G
Total 0.035 G 0.037 G

omega 6s

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

Currants Raisins
linoleic acid 0.053 G 0.122 G
Total 0.053 G 0.122 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 Raisins .

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

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FAQ

Does raisins or currants contain more calories in 100 grams?
Raisin is high in calories and currant has 80% less calories than raisin - raisin has 296 calories in 100g and currant has 56 calories.

Does raisins or currants have more carbohydrates?
By weight, raisin is high in carbohydrates and currant has 80% fewer carbohydrates than raisin - raisin has 78.5g of carbs for 100g and currant has 13.8g of carbohydrates.

Does raisins or currants contain more potassium?
Both raisins and currants are high in potassium. Raisin has 200% more potassium than currant - raisin has 825mg of potassium in 100 grams and currant has 275mg of potassium.