Cranberry Juice vs. Currants
Nutrition comparison of Cranberry Juice and Currants
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cranberry juice
versus
currants
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cranberry juice and currants:
- Currant has more thiamin, riboflavin, pantothenic acid and folate.
- Currant is a great source of potassium.
- Currant is an excellent source of Vitamin C and dietary fiber.
USDA sources for nutritional information: Cranberry Juice (Cranberry juice, unsweetened) and Currants (Currants, red and white, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cranberry juice and currants contain similar amounts of calories - cranberry juice has 46 calories per 100 grams and currant has 56 calories.
For macronutrient ratios, cranberry juice is lighter in protein, heavier in carbs and similar to currants for fat. Cranberry juice has a macronutrient ratio of 3:95:2 and for currants, 9:88:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cranberry Juice | Currants | |
|---|---|---|
| Protein | 3% | 9% |
| Carbohydrates | 95% | 88% |
| Fat | 2% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Cranberry juice and currants contain similar amounts of carbs - cranberry juice has 12.2g of total carbs per 100 grams and currant has 13.8g of carbohydrates.
dietary fiber
Currant is an excellent source of dietary fiber and it has 42 times more dietary fiber than cranberry juice - cranberry juice has 0.1g of dietary fiber per 100 grams and currant has 4.3g of dietary fiber.
sugar
Currant has 39% less sugar than cranberry juice - cranberry juice has 12.1g of sugar per 100 grams and currant has 7.4g of sugar.
Protein
protein
Cranberry juice and currants contain similar amounts of protein - cranberry juice has 0.39g of protein per 100 grams and currant has 1.4g of protein.
Fat
saturated fat
Both cranberry juice and currants are low in saturated fat - cranberry juice has 0.01g 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 341% more Vitamin C than cranberry juice - cranberry juice has 9.3mg of Vitamin C per 100 grams and currant has 41mg of Vitamin C.
Vitamin A
Cranberry juice and currants contain similar amounts of Vitamin A - cranberry juice has 2ug of Vitamin A per 100 grams and currant has 2ug of Vitamin A.
Vitamin E
Cranberry juice and currants contain similar amounts of Vitamin E - cranberry juice has 1.2mg of Vitamin E per 100 grams and currant has 0.1mg of Vitamin E.
Vitamin K
Cranberry juice and currants contain similar amounts of Vitamin K - cranberry juice has 5.1ug of Vitamin K per 100 grams and currant has 11ug of Vitamin K.
The B Vitamins
Currant has more thiamin, riboflavin, pantothenic acid and folate. Both cranberry juice and currants contain significant amounts of niacin and Vitamin B6.
| Cranberry Juice | Currants | |
|---|---|---|
| Thiamin | 0.009 MG | 0.04 MG |
| Riboflavin | 0.018 MG | 0.05 MG |
| Niacin | 0.091 MG | 0.1 MG |
| Pantothenic acid | ~ | 0.064 MG |
| Vitamin B6 | 0.052 MG | 0.07 MG |
| Folate | 1 UG | 8 UG |
Minerals
calcium
Currant has 313% more calcium than cranberry juice - cranberry juice has 8mg of calcium per 100 grams and currant has 33mg of calcium.
iron
Currant has 300% more iron than cranberry juice - cranberry juice has 0.25mg 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 cranberry juice - cranberry juice 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 cranberry juice and currants contain significant amounts of beta-carotene and lutein + zeaxanthin.
| Cranberry Juice | Currants | |
|---|---|---|
| beta-carotene | 27 UG | 25 UG |
| lutein + zeaxanthin | 68 UG | 47 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both cranberry juice and currants contain significant amounts of alpha linoleic acid (ALA).
| Cranberry Juice | Currants | |
|---|---|---|
| alpha linoleic acid | 0.028 G | 0.035 G |
| Total | 0.028 G | 0.035 G |
omega 6s
Comparing omega-6 fatty acids, both cranberry juice and currants contain significant amounts of linoleic acid.
| Cranberry Juice | Currants | |
|---|---|---|
| linoleic acid | 0.042 G | 0.053 G |
| Total | 0.042 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: Cranberry Juice (Cranberry juice, unsweetened) and Currants (Currants, red and white, raw) .
Cranberry Juice 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 juice or currants contain more calories in 100 grams?Cranberry juice and currants contain similar amounts of calories - cranberry juice has 46 calories in 100g and currant has 56 calories.
Does cranberry juice or currants have more carbohydrates?
By weight, cranberry juice and currants contain similar amounts of carbs - cranberry juice has 12.2g of carbs for 100g and currant has 13.8g of carbohydrates.