Blueberry vs. Currants
Nutrition comparison of Blueberry and Currants
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blueberry
versus
currants
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blueberry and currants:
- Both blueberry and currants are high in dietary fiber.
- Blueberry has more niacin.
- Currant is a great source of potassium.
- Currant is an excellent source of Vitamin C.
USDA sources for nutritional information: Blueberry (Blueberries, raw) and Currants (Currants, red and white, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Blueberry and currants contain similar amounts of calories - blueberry has 57 calories per 100 grams and currant has 56 calories.
For macronutrient ratios, blueberry is lighter in protein and similar to currants for carbs and fat. Blueberry has a macronutrient ratio of 5:91:5 and for currants, 9:88:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blueberry | Currants | |
|---|---|---|
| Protein | 5% | 9% |
| Carbohydrates | 91% | 88% |
| Fat | 5% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Blueberry and currants contain similar amounts of carbs - blueberry has 14.5g of total carbs per 100 grams and currant has 13.8g of carbohydrates.
dietary fiber
Both blueberry and currants are high in dietary fiber. Currant has 79% more dietary fiber than blueberry - blueberry has 2.4g of dietary fiber per 100 grams and currant has 4.3g of dietary fiber.
sugar
Blueberry and currants contain similar amounts of sugar - blueberry has 10g of sugar per 100 grams and currant has 7.4g of sugar.
Protein
protein
Blueberry and currants contain similar amounts of protein - blueberry has 0.74g of protein per 100 grams and currant has 1.4g of protein.
Fat
saturated fat
Both blueberry and currants are low in saturated fat - blueberry has 0.03g 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 323% more Vitamin C than blueberry - blueberry has 9.7mg of Vitamin C per 100 grams and currant has 41mg of Vitamin C.
Vitamin A
Blueberry and currants contain similar amounts of Vitamin A - blueberry has 3ug of Vitamin A per 100 grams and currant has 2ug of Vitamin A.
Vitamin E
Blueberry and currants contain similar amounts of Vitamin E - blueberry has 0.57mg of Vitamin E per 100 grams and currant has 0.1mg of Vitamin E.
Vitamin K
Blueberry and currants contain similar amounts of Vitamin K - blueberry has 19.3ug of Vitamin K per 100 grams and currant has 11ug of Vitamin K.
The B Vitamins
Blueberry has more niacin. Both blueberry and currants contain significant amounts of thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.
| Blueberry | Currants | |
|---|---|---|
| Thiamin | 0.037 MG | 0.04 MG |
| Riboflavin | 0.041 MG | 0.05 MG |
| Niacin | 0.418 MG | 0.1 MG |
| Pantothenic acid | 0.124 MG | 0.064 MG |
| Vitamin B6 | 0.052 MG | 0.07 MG |
| Folate | 6 UG | 8 UG |
Minerals
calcium
Currant has 450% more calcium than blueberry - blueberry has 6mg of calcium per 100 grams and currant has 33mg of calcium.
iron
Currant has 257% more iron than blueberry - blueberry has 0.28mg of iron per 100 grams and currant has 1mg of iron.
potassium
Currant is a great source of potassium and it has 257% more potassium than blueberry - blueberry has 77mg 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, both blueberry and currants contain significant amounts of beta-carotene and lutein + zeaxanthin.
| Blueberry | Currants | |
|---|---|---|
| beta-carotene | 32 UG | 25 UG |
| lutein + zeaxanthin | 80 UG | 47 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both blueberry and currants contain significant amounts of alpha linoleic acid (ALA).
| Blueberry | Currants | |
|---|---|---|
| alpha linoleic acid | 0.058 G | 0.035 G |
| Total | 0.058 G | 0.035 G |
omega 6s
Comparing omega-6 fatty acids, both blueberry and currants contain significant amounts of linoleic acid.
| Blueberry | Currants | |
|---|---|---|
| linoleic acid | 0.088 G | 0.053 G |
| Total | 0.088 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.
Blueberry 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 blueberry or currants contain more calories in 100 grams?Blueberry and currants contain similar amounts of calories - blueberry has 57 calories in 100g and currant has 56 calories.
Does blueberry or currants have more carbohydrates?
By weight, blueberry and currants contain similar amounts of carbs - blueberry has 14.5g of carbs for 100g and currant has 13.8g of carbohydrates.