Blackberry vs. Currants
Nutrition comparison of Blackberry and Currants
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blackberry
versus
currants
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blackberry and currants:
- Both blackberry and currants are high in Vitamin C and dietary fiber.
- Currant has more riboflavin and Vitamin B6, however, blackberry contains more niacin, pantothenic acid and folate.
- Currant is a great source of potassium.
USDA sources for nutritional information: Blackberry (Blackberries, raw) and Currants (Currants, red and white, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Blackberry and currants contain similar amounts of calories - blackberry has 43 calories per 100 grams and currant has 56 calories.
For macronutrient ratios, blackberry is lighter in carbs, heavier in fat and similar to currants for protein. Blackberry has a macronutrient ratio of 12:79:9 and for currants, 9:88:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blackberry | Currants | |
|---|---|---|
| Protein | 12% | 9% |
| Carbohydrates | 79% | 88% |
| Fat | 9% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Blackberry and currants contain similar amounts of carbs - blackberry has 9.6g of total carbs per 100 grams and currant has 13.8g of carbohydrates.
dietary fiber
Both blackberry and currants are high in dietary fiber. Blackberry has 23% more dietary fiber than currant - blackberry has 5.3g of dietary fiber per 100 grams and currant has 4.3g of dietary fiber.
sugar
Blackberry and currants contain similar amounts of sugar - blackberry has 4.9g of sugar per 100 grams and currant has 7.4g of sugar.
Protein
protein
Blackberry and currants contain similar amounts of protein - blackberry has 1.4g of protein per 100 grams and currant has 1.4g of protein.
Fat
saturated fat
Both blackberry and currants are low in saturated fat - blackberry has 0.01g of saturated fat per 100 grams and currant has 0.02g of saturated fat.
Vitamins
Vitamin C
Both blackberry and currants are high in Vitamin C. Currant has 95% more Vitamin C than blackberry - blackberry has 21mg of Vitamin C per 100 grams and currant has 41mg of Vitamin C.
Vitamin A
Blackberry and currants contain similar amounts of Vitamin A - blackberry has 11ug of Vitamin A per 100 grams and currant has 2ug of Vitamin A.
Vitamin E
Blackberry and currants contain similar amounts of Vitamin E - blackberry has 1.2mg of Vitamin E per 100 grams and currant has 0.1mg of Vitamin E.
Vitamin K
Blackberry and currants contain similar amounts of Vitamin K - blackberry has 19.8ug of Vitamin K per 100 grams and currant has 11ug of Vitamin K.
The B Vitamins
Currant has more riboflavin and Vitamin B6, however, blackberry contains more niacin, pantothenic acid and folate. Both blackberry and currants contain significant amounts of thiamin.
| Blackberry | Currants | |
|---|---|---|
| Thiamin | 0.02 MG | 0.04 MG |
| Riboflavin | 0.026 MG | 0.05 MG |
| Niacin | 0.646 MG | 0.1 MG |
| Pantothenic acid | 0.276 MG | 0.064 MG |
| Vitamin B6 | 0.03 MG | 0.07 MG |
| Folate | 25 UG | 8 UG |
Minerals
calcium
Blackberry and currants contain similar amounts of calcium - blackberry has 29mg of calcium per 100 grams and currant has 33mg of calcium.
iron
Blackberry and currants contain similar amounts of iron - blackberry has 0.62mg of iron per 100 grams and currant has 1mg of iron.
potassium
Currant is a great source of potassium and it has 70% more potassium than blackberry - blackberry has 162mg 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,
| Blackberry | Currants | |
|---|---|---|
| beta-carotene | 128 UG | 25 UG |
| lutein + zeaxanthin | 118 UG | 47 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, blackberry has more alpha linoleic acid (ALA) than currant per 100 grams.
| Blackberry | Currants | |
|---|---|---|
| alpha linoleic acid | 0.094 G | 0.035 G |
| Total | 0.094 G | 0.035 G |
omega 6s
Comparing omega-6 fatty acids, blackberry has more linoleic acid than currant per 100 grams.
| Blackberry | Currants | |
|---|---|---|
| linoleic acid | 0.186 G | 0.053 G |
| Total | 0.186 G | 0.053 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: Blackberry (Blackberries, raw) and Currants (Currants, red and white, raw) .
Blackberry g
()
|
Daily Values (%) |
Currants 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 blackberry or currants contain more calories in 100 grams?Blackberry and currants contain similar amounts of calories - blackberry has 43 calories in 100g and currant has 56 calories.
Does blackberry or currants have more carbohydrates?
By weight, blackberry and currants contain similar amounts of carbs - blackberry has 9.6g of carbs for 100g and currant has 13.8g of carbohydrates.