Cherries vs. Currants
Nutrition comparison of Cherries and Currants
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cherries
versus
currants
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cherries and currants:
- Both cherries and currants are high in dietary fiber and potassium.
- Cherry has more pantothenic acid.
- Currant is an excellent source of Vitamin C.
USDA sources for nutritional information: Cherries (Cherries, sweet, raw) and Currants (Currants, red and white, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cherries and currants contain similar amounts of calories - cherry has 63 calories per 100 grams and currant has 56 calories.
For macronutrient ratios, cherries is similar to currants for protein, carbs and fat. Cherries has a macronutrient ratio of 6:91:3 and for currants, 9:88:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cherries | Currants | |
|---|---|---|
| Protein | 6% | 9% |
| Carbohydrates | 91% | 88% |
| Fat | 3% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Cherries and currants contain similar amounts of carbs - cherry has 16g of total carbs per 100 grams and currant has 13.8g of carbohydrates.
dietary fiber
Both cherries and currants are high in dietary fiber. Currant has 105% more dietary fiber than cherry - cherry has 2.1g of dietary fiber per 100 grams and currant has 4.3g of dietary fiber.
sugar
Currant has 43% less sugar than cherry - cherry has 12.8g of sugar per 100 grams and currant has 7.4g of sugar.
Protein
protein
Cherries and currants contain similar amounts of protein - cherry has 1.1g of protein per 100 grams and currant has 1.4g of protein.
Fat
saturated fat
Both cherries and currants are low in saturated fat - cherry has 0.04g 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 486% more Vitamin C than cherry - cherry has 7mg of Vitamin C per 100 grams and currant has 41mg of Vitamin C.
Vitamin A
Cherries and currants contain similar amounts of Vitamin A - cherry has 3ug of Vitamin A per 100 grams and currant has 2ug of Vitamin A.
Vitamin E
Cherries and currants contain similar amounts of Vitamin E - cherry has 0.07mg of Vitamin E per 100 grams and currant has 0.1mg of Vitamin E.
Vitamin K
Cherries and currants contain similar amounts of Vitamin K - cherry has 2.1ug of Vitamin K per 100 grams and currant has 11ug of Vitamin K.
The B Vitamins
Cherry has more pantothenic acid. Both cherries and currants contain significant amounts of thiamin, riboflavin, niacin, Vitamin B6 and folate.
| Cherries | Currants | |
|---|---|---|
| Thiamin | 0.027 MG | 0.04 MG |
| Riboflavin | 0.033 MG | 0.05 MG |
| Niacin | 0.154 MG | 0.1 MG |
| Pantothenic acid | 0.199 MG | 0.064 MG |
| Vitamin B6 | 0.049 MG | 0.07 MG |
| Folate | 4 UG | 8 UG |
Minerals
calcium
Currant has 154% more calcium than cherry - cherry has 13mg of calcium per 100 grams and currant has 33mg of calcium.
iron
Currant has 178% more iron than cherry - cherry has 0.36mg of iron per 100 grams and currant has 1mg of iron.
potassium
Both cherries and currants are high in potassium. Currant has 24% more potassium than cherry - cherry has 222mg 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 cherries and currants contain significant amounts of beta-carotene and lutein + zeaxanthin.
| Cherries | Currants | |
|---|---|---|
| beta-carotene | 38 UG | 25 UG |
| lutein + zeaxanthin | 85 UG | 47 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both cherries and currants contain significant amounts of alpha linoleic acid (ALA).
| Cherries | Currants | |
|---|---|---|
| alpha linoleic acid | 0.026 G | 0.035 G |
| Total | 0.026 G | 0.035 G |
omega 6s
Comparing omega-6 fatty acids, both cherries and currants contain significant amounts of linoleic acid.
| Cherries | Currants | |
|---|---|---|
| linoleic acid | 0.027 G | 0.053 G |
| Total | 0.027 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.
Cherries 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 cherries or currants contain more calories in 100 grams?Cherries and currants contain similar amounts of calories - cherry has 63 calories in 100g and currant has 56 calories.
Does cherries or currants have more carbohydrates?
By weight, cherries and currants contain similar amounts of carbs - cherry has 16g of carbs for 100g and currant has 13.8g of carbohydrates.
Does cherries or currants contain more potassium?
Both cherries and currants are high in potassium. Currant has 20% more potassium than cherry - cherry has 222mg of potassium in 100 grams and currant has 275mg of potassium.