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.
Detailed nutritional comparison of blackberry and currants 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: Blackberry (Blackberries, raw) and Currants (Currants, red and white, raw) . Have a correction or suggestions? Shoot us an email.


Image of Blackberry src
Image of Currants src

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) .

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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.