Currants vs. Coconut
Nutrition comparison of Currants and Coconut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
currants
versus
coconut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in currants and coconut:
- Both coconut and currants are high in dietary fiber and potassium.
- Coconut is a great source of iron.
- Currant has more riboflavin, however, coconut contains more niacin, pantothenic acid and folate.
- Currant is an excellent source of Vitamin C.
USDA sources for nutritional information: Currants (Currants, red and white, raw) and Coconut (Nuts, coconut meat, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut is high in calories and currant has 84% less calories than coconut - coconut has 354 calories per 100 grams and currant has 56 calories.
For macronutrient ratios, currants is heavier in protein, much heavier in carbs and much lighter in fat compared to coconut per calorie. Currants has a macronutrient ratio of 9:88:3 and for coconut, 4:16:80 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Currants | Coconut | |
|---|---|---|
| Protein | 9% | 4% |
| Carbohydrates | 88% | 16% |
| Fat | 3% | 80% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut and currants contain similar amounts of carbs - coconut has 15.2g of total carbs per 100 grams and currant has 13.8g of carbohydrates.
dietary fiber
Both coconut and currants are high in dietary fiber. Coconut has 109% more dietary fiber than currant - coconut has 9g of dietary fiber per 100 grams and currant has 4.3g of dietary fiber.
sugar
Coconut and currants contain similar amounts of sugar - coconut has 6.2g of sugar per 100 grams and currant has 7.4g of sugar.
Protein
protein
Coconut has 138% more protein than currant - coconut has 3.3g of protein per 100 grams and currant has 1.4g of protein.
Fat
saturated fat
Coconut is high in saturated fat and currant has 100% less saturated fat than coconut - coconut has 29.7g 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 11 times more Vitamin C than coconut - coconut has 3.3mg of Vitamin C per 100 grams and currant has 41mg of Vitamin C.
Vitamin A
Currants and coconut contain similar amounts of Vitamin A - currant has 2ug of Vitamin A per 100 grams and coconut does not contain significant amounts.
Vitamin E
Coconut and currants contain similar amounts of Vitamin E - coconut has 0.24mg of Vitamin E per 100 grams and currant has 0.1mg of Vitamin E.
Vitamin K
Coconut and currants contain similar amounts of Vitamin K - coconut has 0.2ug of Vitamin K per 100 grams and currant has 11ug of Vitamin K.
The B Vitamins
Currant has more riboflavin, however, coconut contains more niacin, pantothenic acid and folate. Both currants and coconut contain significant amounts of thiamin and Vitamin B6.
| Currants | Coconut | |
|---|---|---|
| Thiamin | 0.04 MG | 0.066 MG |
| Riboflavin | 0.05 MG | 0.02 MG |
| Niacin | 0.1 MG | 0.54 MG |
| Pantothenic acid | 0.064 MG | 0.3 MG |
| Vitamin B6 | 0.07 MG | 0.054 MG |
| Folate | 8 UG | 26 UG |
Minerals
calcium
Currant has 136% more calcium than coconut - coconut has 14mg of calcium per 100 grams and currant has 33mg of calcium.
iron
Coconut is a great source of iron and it has 143% more iron than currant - coconut has 2.4mg of iron per 100 grams and currant has 1mg of iron.
potassium
Both coconut and currants are high in potassium. Coconut has 29% more potassium than currant - coconut has 356mg of potassium per 100 grams and currant has 275mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, coconut has more linoleic acid than currant per 100 grams.
| Currants | Coconut | |
|---|---|---|
| linoleic acid | 0.053 G | 0.366 G |
| Total | 0.053 G | 0.366 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 (%) |
Coconut g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 coconut or currants contain more calories in 100 grams?Coconut is high in calories and currant has 80% less calories than coconut - coconut has 354 calories in 100g and currant has 56 calories.
Does coconut or currants have more carbohydrates?
By weight, coconut and currants contain similar amounts of carbs - coconut has 15.2g of carbs for 100g and currant has 13.8g of carbohydrates.
Does coconut or currants contain more potassium?
Both coconut and currants are high in potassium. Coconut has 30% more potassium than currant - coconut has 356mg of potassium in 100 grams and currant has 275mg of potassium.