Currants vs. Strawberries

Nutrition comparison of Currants and Strawberries


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

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

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

  • Both strawberries and currants are high in Vitamin C.
  • Currant has more riboflavin, however, strawberry contains more niacin, pantothenic acid and folate.
  • Currant is a great source of potassium.
  • Currant is an excellent source of dietary fiber.
Detailed nutritional comparison of currants and strawberries 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 Strawberries (Strawberries, raw) . Have a correction or suggestions? Shoot us an email.


Image of Currants src
Image of Strawberries src

Calories and Carbs

calories

Strawberry has 43% less calories than currant - strawberry has 32 calories per 100 grams and currant has 56 calories.

For macronutrient ratios, currants is lighter in fat and similar to strawberries for protein and carbs. Currants has a macronutrient ratio of 9:88:3 and for strawberries, 7:85:8 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Currants Strawberries
Protein 9% 7%
Carbohydrates 88% 85%
Fat 3% 8%
Alcohol ~ ~

carbohydrates

Strawberry has 44% less carbohydrates than currant - strawberry has 7.7g 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 115% more dietary fiber than strawberry - strawberry has 2g of dietary fiber per 100 grams and currant has 4.3g of dietary fiber.

sugar

Strawberries and currants contain similar amounts of sugar - strawberry has 4.9g of sugar per 100 grams and currant has 7.4g of sugar.

Protein

protein

Strawberries and currants contain similar amounts of protein - strawberry has 0.67g of protein per 100 grams and currant has 1.4g of protein.

Fat

saturated fat

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

Vitamins

Vitamin C

Both strawberries and currants are high in Vitamin C. Strawberry has 43% more Vitamin C than currant - strawberry has 58.8mg of Vitamin C per 100 grams and currant has 41mg of Vitamin C.

Vitamin A

Strawberries and currants contain similar amounts of Vitamin A - strawberry has 1ug of Vitamin A per 100 grams and currant has 2ug of Vitamin A.

Vitamin E

Strawberries and currants contain similar amounts of Vitamin E - strawberry has 0.29mg of Vitamin E per 100 grams and currant has 0.1mg of Vitamin E.

Vitamin K

Strawberries and currants contain similar amounts of Vitamin K - strawberry has 2.2ug of Vitamin K per 100 grams and currant has 11ug of Vitamin K.

The B Vitamins

Currant has more riboflavin, however, strawberry contains more niacin, pantothenic acid and folate. Both currants and strawberries contain significant amounts of thiamin and Vitamin B6.

Currants Strawberries
Thiamin 0.04 MG 0.024 MG
Riboflavin 0.05 MG 0.022 MG
Niacin 0.1 MG 0.386 MG
Pantothenic acid 0.064 MG 0.125 MG
Vitamin B6 0.07 MG 0.047 MG
Folate 8 UG 24 UG

Minerals

calcium

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

iron

Currant has 144% more iron than strawberry - strawberry has 0.41mg of iron per 100 grams and currant has 1mg of iron.

potassium

Currant is a great source of potassium and it has 80% more potassium than strawberry - strawberry has 153mg 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 strawberries contain significant amounts of lutein + zeaxanthin.

Currants Strawberries
beta-carotene 25 UG 7 UG
lutein + zeaxanthin 47 UG 26 UG

Omega-3 and Omega-6

omega 3s

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

Currants Strawberries
alpha linoleic acid 0.035 G 0.065 G
Total 0.035 G 0.065 G

omega 6s

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

Currants Strawberries
linoleic acid 0.053 G 0.09 G
Total 0.053 G 0.09 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 Strawberries (Strawberries, raw) .

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FAQ

Does strawberries or currants contain more calories in 100 grams?
Strawberry has 40% less calories than currant - strawberry has 32 calories in 100g and currant has 56 calories.

Does strawberries or currants have more carbohydrates?
By weight, strawberry has 40% fewer carbohydrates than currant - strawberry has 7.7g of carbs for 100g and currant has 13.8g of carbohydrates.