Cranberry vs. Currants
Nutrition comparison of Cranberry and Currants
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cranberry
versus
currants
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cranberry and currants:
- Both cranberry and currants are high in Vitamin C and dietary fiber.
- Currant has more thiamin, riboflavin and folate, however, cranberry contains more pantothenic acid.
- Currant is a great source of potassium.
USDA sources for nutritional information: Cranberry (Cranberries, raw) and Currants (Currants, red and white, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cranberry and currants contain similar amounts of calories - cranberry has 46 calories per 100 grams and currant has 56 calories.
For macronutrient ratios, cranberry is lighter in protein, heavier in carbs and similar to currants for fat. Cranberry has a macronutrient ratio of 4:95:2 and for currants, 9:88:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cranberry | Currants | |
|---|---|---|
| Protein | 4% | 9% |
| Carbohydrates | 95% | 88% |
| Fat | 2% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Cranberry and currants contain similar amounts of carbs - cranberry has 12g of total carbs per 100 grams and currant has 13.8g of carbohydrates.
dietary fiber
Both cranberry and currants are high in dietary fiber. Currant has 19% more dietary fiber than cranberry - cranberry has 3.6g of dietary fiber per 100 grams and currant has 4.3g of dietary fiber.
sugar
Cranberry and currants contain similar amounts of sugar - cranberry has 4.3g of sugar per 100 grams and currant has 7.4g of sugar.
Protein
protein
Cranberry and currants contain similar amounts of protein - cranberry has 0.46g of protein per 100 grams and currant has 1.4g of protein.
Fat
saturated fat
Both cranberry and currants are low in saturated fat - cranberry has 0.01g of saturated fat per 100 grams and currant has 0.02g of saturated fat.
Vitamins
Vitamin C
Both cranberry and currants are high in Vitamin C. Currant has 193% more Vitamin C than cranberry - cranberry has 14mg of Vitamin C per 100 grams and currant has 41mg of Vitamin C.
Vitamin A
Cranberry and currants contain similar amounts of Vitamin A - cranberry has 3ug of Vitamin A per 100 grams and currant has 2ug of Vitamin A.
Vitamin E
Cranberry and currants contain similar amounts of Vitamin E - cranberry has 1.3mg of Vitamin E per 100 grams and currant has 0.1mg of Vitamin E.
Vitamin K
Cranberry and currants contain similar amounts of Vitamin K - cranberry has 5ug of Vitamin K per 100 grams and currant has 11ug of Vitamin K.
The B Vitamins
Currant has more thiamin, riboflavin and folate, however, cranberry contains more pantothenic acid. Both cranberry and currants contain significant amounts of niacin and Vitamin B6.
| Cranberry | Currants | |
|---|---|---|
| Thiamin | 0.012 MG | 0.04 MG |
| Riboflavin | 0.02 MG | 0.05 MG |
| Niacin | 0.101 MG | 0.1 MG |
| Pantothenic acid | 0.295 MG | 0.064 MG |
| Vitamin B6 | 0.057 MG | 0.07 MG |
| Folate | 1 UG | 8 UG |
Minerals
calcium
Currant has 313% more calcium than cranberry - cranberry has 8mg of calcium per 100 grams and currant has 33mg of calcium.
iron
Currant has 335% more iron than cranberry - cranberry has 0.23mg of iron per 100 grams and currant has 1mg of iron.
potassium
Currant is a great source of potassium and it has 244% more potassium than cranberry - cranberry has 80mg 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 cranberry and currants contain significant amounts of beta-carotene and lutein + zeaxanthin.
| Cranberry | Currants | |
|---|---|---|
| beta-carotene | 38 UG | 25 UG |
| lutein + zeaxanthin | 91 UG | 47 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both cranberry and currants contain significant amounts of alpha linoleic acid (ALA).
| Cranberry | Currants | |
|---|---|---|
| alpha linoleic acid | 0.022 G | 0.035 G |
| Total | 0.022 G | 0.035 G |
omega 6s
Comparing omega-6 fatty acids, both cranberry and currants contain significant amounts of linoleic acid.
| Cranberry | Currants | |
|---|---|---|
| linoleic acid | 0.033 G | 0.053 G |
| Total | 0.033 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.
Cranberry 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 cranberry or currants contain more calories in 100 grams?Cranberry and currants contain similar amounts of calories - cranberry has 46 calories in 100g and currant has 56 calories.
Does cranberry or currants have more carbohydrates?
By weight, cranberry and currants contain similar amounts of carbs - cranberry has 12g of carbs for 100g and currant has 13.8g of carbohydrates.