Currants vs. Almonds
Nutrition comparison of Currants and Almonds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
currants
versus
almonds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in currants and almonds:
- Both almonds and currants are high in dietary fiber and potassium.
- Almond has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Almond is an excellent source of Vitamin E, calcium, iron and protein.
- Currant has signficantly less saturated fat than almond.
- Currant is an excellent source of Vitamin C.
USDA sources for nutritional information: Currants (Currants, red and white, raw) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Almond is high in calories and currant has 90% less calories than almond - almond has 579 calories per 100 grams and currant has 56 calories.
For macronutrient ratios, currants is lighter in protein, much heavier in carbs and much lighter in fat compared to almonds per calorie. Currants has a macronutrient ratio of 9:88:3 and for almonds, 14:14:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Currants | Almonds | |
|---|---|---|
| Protein | 9% | 14% |
| Carbohydrates | 88% | 14% |
| Fat | 3% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Currant has 36% less carbohydrates than almond - almond has 21.6g of total carbs per 100 grams and currant has 13.8g of carbohydrates.
dietary fiber
Both almonds and currants are high in dietary fiber. Almond has 191% more dietary fiber than currant - almond has 12.5g of dietary fiber per 100 grams and currant has 4.3g of dietary fiber.
sugar
Almonds and currants contain similar amounts of sugar - almond has 4.4g of sugar per 100 grams and currant has 7.4g of sugar.
Protein
protein
Almond is an excellent source of protein and it has 14 times more protein than currant - almond has 21.2g of protein per 100 grams and currant has 1.4g of protein.
Fat
saturated fat
Currant has signficantly less saturated fat than almond - almond has 3.8g of saturated fat per 100 grams and currant has 0.02g of saturated fat.
trans fat
Both almonds and currants are low in trans fat - almond has 0.02g of trans fat per 100 grams and currant does not contain significant amounts.
Vitamins
Vitamin C
Currant is an excellent source of Vitamin C and it has more Vitamin C than almond - currant has 41mg of Vitamin C per 100 grams and almond does not contain significant amounts.
Vitamin A
Currants and almonds contain similar amounts of Vitamin A - currant has 2ug of Vitamin A per 100 grams and almond does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 255 times more Vitamin E than currant - almond has 25.6mg of Vitamin E per 100 grams and currant has 0.1mg of Vitamin E.
Vitamin K
Currant has more Vitamin K than almond - currant has 11ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Currants | Almonds | |
|---|---|---|
| Thiamin | 0.04 MG | 0.205 MG |
| Riboflavin | 0.05 MG | 1.138 MG |
| Niacin | 0.1 MG | 3.618 MG |
| Pantothenic acid | 0.064 MG | 0.471 MG |
| Vitamin B6 | 0.07 MG | 0.137 MG |
| Folate | 8 UG | 44 UG |
Minerals
calcium
Almond is an excellent source of calcium and it has 715% more calcium than currant - almond has 269mg of calcium per 100 grams and currant has 33mg of calcium.
iron
Almond is an excellent source of iron and it has 271% more iron than currant - almond has 3.7mg of iron per 100 grams and currant has 1mg of iron.
potassium
Both almonds and currants are high in potassium. Almond has 167% more potassium than currant - almond has 733mg of potassium per 100 grams and currant has 275mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, currant has more alpha linoleic acid (ALA) than almond per 100 grams.
| Currants | Almonds | |
|---|---|---|
| alpha linoleic acid | 0.035 G | 0.003 G |
| Total | 0.035 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than currant per 100 grams.
| Currants | Almonds | |
|---|---|---|
| linoleic acid | 0.053 G | 12.324 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.053 G | 12.326 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.
Currants g
()
|
Daily Values (%) |
Almonds g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does almonds or currants contain more calories in 100 grams?Almond is high in calories and currant has 90% less calories than almond - almond has 579 calories in 100g and currant has 56 calories.
Does almonds or currants have more carbohydrates?
By weight, currant has 40% fewer carbohydrates than almond - almond has 21.6g of carbs for 100g and currant has 13.8g of carbohydrates.
Does almonds or currants contain more calcium?
Almond is a rich source of calcium and it has 720% more calcium than currant - almond has 269mg of calcium in 100 grams and currant has 33mg of calcium.
Does almonds or currants contain more iron?
Almond is an abundant source of iron and it has 270% more iron than currant - almond has 3.7mg of iron in 100 grams and currant has 1mg of iron.
Does almonds or currants contain more potassium?
Both almonds and currants are high in potassium. Almond has 170% more potassium than currant - almond has 733mg of potassium in 100 grams and currant has 275mg of potassium.