Currants vs. Cauliflower
Nutrition comparison of Currants and Cauliflower
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
currants
versus
cauliflower
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in currants and cauliflower:
- Both cauliflower and currants are high in Vitamin C and potassium.
- Cauliflower has 55% less calories than currant.
- Cauliflower has 64% less carbohydrates than currant.
- Cauliflower has 74% less sugar than currant.
- Cauliflower has more niacin, pantothenic acid, Vitamin B6 and folate.
- Currant is an excellent source of dietary fiber.
USDA sources for nutritional information: Currants (Currants, red and white, raw) and Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cauliflower has 55% less calories than currant - cauliflower has 25 calories per 100 grams and currant has 56 calories.
For macronutrient ratios, currants is lighter in protein, much heavier in carbs and lighter in fat compared to cauliflower per calorie. Currants has a macronutrient ratio of 9:88:3 and for cauliflower, 26:66:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Currants | Cauliflower | |
|---|---|---|
| Protein | 9% | 26% |
| Carbohydrates | 88% | 66% |
| Fat | 3% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Cauliflower has 64% less carbohydrates than currant - cauliflower has 5g 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 cauliflower - cauliflower has 2g of dietary fiber per 100 grams and currant has 4.3g of dietary fiber.
sugar
Cauliflower has 74% less sugar than currant - cauliflower has 1.9g of sugar per 100 grams and currant has 7.4g of sugar.
Protein
protein
Cauliflower and currants contain similar amounts of protein - cauliflower has 1.9g of protein per 100 grams and currant has 1.4g of protein.
Fat
saturated fat
Both cauliflower and currants are low in saturated fat - cauliflower has 0.13g of saturated fat per 100 grams and currant has 0.02g of saturated fat.
Vitamins
Vitamin C
Both cauliflower and currants are high in Vitamin C. Cauliflower has 18% more Vitamin C than currant - cauliflower has 48.2mg of Vitamin C per 100 grams and currant has 41mg of Vitamin C.
Vitamin A
Currants and cauliflower contain similar amounts of Vitamin A - currant has 2ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.
Vitamin E
Cauliflower and currants contain similar amounts of Vitamin E - cauliflower has 0.08mg of Vitamin E per 100 grams and currant has 0.1mg of Vitamin E.
Vitamin K
Cauliflower and currants contain similar amounts of Vitamin K - cauliflower has 15.5ug of Vitamin K per 100 grams and currant has 11ug of Vitamin K.
The B Vitamins
Cauliflower has more niacin, pantothenic acid, Vitamin B6 and folate. Both currants and cauliflower contain significant amounts of thiamin and riboflavin.
| Currants | Cauliflower | |
|---|---|---|
| Thiamin | 0.04 MG | 0.05 MG |
| Riboflavin | 0.05 MG | 0.06 MG |
| Niacin | 0.1 MG | 0.507 MG |
| Pantothenic acid | 0.064 MG | 0.667 MG |
| Vitamin B6 | 0.07 MG | 0.184 MG |
| Folate | 8 UG | 57 UG |
Minerals
calcium
Currant has 50% more calcium than cauliflower - cauliflower has 22mg of calcium per 100 grams and currant has 33mg of calcium.
iron
Currant has 138% more iron than cauliflower - cauliflower has 0.42mg of iron per 100 grams and currant has 1mg of iron.
potassium
Both cauliflower and currants are high in potassium. Cauliflower has a little more potassium (9%) than currant by weight - cauliflower has 299mg 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 cauliflower per 100 grams.
| Currants | Cauliflower | |
|---|---|---|
| alpha linoleic acid | 0.035 G | 0.015 G |
| Total | 0.035 G | 0.015 G |
omega 6s
Comparing omega-6 fatty acids, currant has more linoleic acid than cauliflower per 100 grams.
| Currants | Cauliflower | |
|---|---|---|
| linoleic acid | 0.053 G | 0.016 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.053 G | 0.019 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 Cauliflower (Cauliflower, raw) .
Currants g
()
|
Daily Values (%) |
Cauliflower 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 cauliflower or currants contain more calories in 100 grams?Cauliflower has 60% less calories than currant - cauliflower has 25 calories in 100g and currant has 56 calories.
Does cauliflower or currants have more carbohydrates?
By weight, cauliflower has 60% fewer carbohydrates than currant - cauliflower has 5g of carbs for 100g and currant has 13.8g of carbohydrates.
Does cauliflower or currants contain more potassium?
Both cauliflower and currants are high in potassium. Cauliflower has a little more potassium ( 10%) than currant by weight - cauliflower has 299mg of potassium in 100 grams and currant has 275mg of potassium.