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.
Detailed nutritional comparison of cranberry and currants is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Cranberry (Cranberries, raw) and Currants (Currants, red and white, raw) . Have a correction or suggestions? Shoot us an email.


Image of Cranberry src
Image of Currants src

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 4:94:2 and for currants, 9:88:3 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cranberry Currants
Protein 4% 9%
Carbohydrates 94% 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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Cranberry or Currants .

Note: The specific food items compared are: Cranberry (Cranberries, raw) and Currants (Currants, red and white, raw) .

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G Water G
G Starch G
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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.