Currants vs. Cashews
Nutrition comparison of Currants and Cashews
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
currants
versus
cashews
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in currants and cashews:
- Both cashews and currants are high in dietary fiber and potassium.
- Cashew has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
- Cashew is an excellent source of iron and protein.
- Currant is an excellent source of Vitamin C.
USDA sources for nutritional information: Currants (Currants, red and white, raw) and Cashews (Nuts, cashew nuts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cashew is high in calories and currant has 90% less calories than cashew - cashew has 553 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 cashews per calorie. Currants has a macronutrient ratio of 9:88:3 and for cashews, 13:21:67 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Currants | Cashews | |
|---|---|---|
| Protein | 9% | 13% |
| Carbohydrates | 88% | 21% |
| Fat | 3% | 67% |
| Alcohol | ~ | ~ |
carbohydrates
Cashew is high in carbohydrates and currant has 54% less carbohydrates than cashew - cashew has 30.2g of total carbs per 100 grams and currant has 13.8g of carbohydrates.
dietary fiber
Both cashews and currants are high in dietary fiber. Currant has 30% more dietary fiber than cashew - cashew has 3.3g of dietary fiber per 100 grams and currant has 4.3g of dietary fiber.
sugar
Cashews and currants contain similar amounts of sugar - cashew has 5.9g of sugar per 100 grams and currant has 7.4g of sugar.
Protein
protein
Cashew is an excellent source of protein and it has 12 times more protein than currant - cashew has 18.2g of protein per 100 grams and currant has 1.4g of protein.
Fat
saturated fat
Cashew is high in saturated fat and currant has 100% less saturated fat than cashew - cashew has 7.8g 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 81 times more Vitamin C than cashew - cashew has 0.5mg of Vitamin C per 100 grams and currant has 41mg of Vitamin C.
Vitamin A
Currants and cashews contain similar amounts of Vitamin A - currant has 2ug of Vitamin A per 100 grams and cashew does not contain significant amounts.
Vitamin E
Cashews and currants contain similar amounts of Vitamin E - cashew has 0.9mg of Vitamin E per 100 grams and currant has 0.1mg of Vitamin E.
Vitamin K
Cashew has 210% more Vitamin K than currant - cashew has 34.1ug of Vitamin K per 100 grams and currant has 11ug of Vitamin K.
The B Vitamins
Cashew has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate. Both currants and cashews contain significant amounts of riboflavin.
| Currants | Cashews | |
|---|---|---|
| Thiamin | 0.04 MG | 0.423 MG |
| Riboflavin | 0.05 MG | 0.058 MG |
| Niacin | 0.1 MG | 1.062 MG |
| Pantothenic acid | 0.064 MG | 0.864 MG |
| Vitamin B6 | 0.07 MG | 0.417 MG |
| Folate | 8 UG | 25 UG |
Minerals
calcium
Cashews and currants contain similar amounts of calcium - cashew has 37mg of calcium per 100 grams and currant has 33mg of calcium.
iron
Cashew is an excellent source of iron and it has 568% more iron than currant - cashew has 6.7mg of iron per 100 grams and currant has 1mg of iron.
potassium
Both cashews and currants are high in potassium. Cashew has 140% more potassium than currant - cashew has 660mg 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, both currants and cashews contain significant amounts of alpha linoleic acid (ALA).
| Currants | Cashews | |
|---|---|---|
| alpha linoleic acid | 0.035 G | 0.062 G |
| Total | 0.035 G | 0.062 G |
omega 6s
Comparing omega-6 fatty acids, cashew has more linoleic acid than currant per 100 grams.
| Currants | Cashews | |
|---|---|---|
| linoleic acid | 0.053 G | 7.782 G |
| other omega 6 | ~ | 0.266 G |
| Total | 0.053 G | 8.048 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 (%) |
Cashews 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 cashews or currants contain more calories in 100 grams?Cashew is high in calories and currant has 90% less calories than cashew - cashew has 553 calories in 100g and currant has 56 calories.
Does cashews or currants have more carbohydrates?
By weight, cashew is high in carbohydrates and currant has 50% fewer carbohydrates than cashew - cashew has 30.2g of carbs for 100g and currant has 13.8g of carbohydrates.
Does cashews or currants contain more iron?
Cashew is an abundant source of iron and it has 570% more iron than currant - cashew has 6.7mg of iron in 100 grams and currant has 1mg of iron.
Does cashews or currants contain more potassium?
Both cashews and currants are high in potassium. Cashew has 140% more potassium than currant - cashew has 660mg of potassium in 100 grams and currant has 275mg of potassium.