Currants vs. Flaxseeds
Nutrition comparison of Currants and Flaxseeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
currants
versus
flaxseeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in currants and flaxseeds:
- Both flaxseeds and currants are high in dietary fiber and potassium.
- Currant has 52% less carbohydrates than flaxseed.
- Currant has more beta-carotene than flaxseed, however, flaxseed contains more lutein + zeaxanthin than currant.
- Currant has signficantly less saturated fat than flaxseed.
- Currant is an excellent source of Vitamin C.
- Flaxseed has 3.7 times less sugar than currant.
- Flaxseed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Flaxseed is an excellent source of calcium, iron and protein.
USDA sources for nutritional information: Currants (Currants, red and white, raw) and Flaxseeds (Seeds, flaxseed) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Flaxseed is high in calories and currant has 90% less calories than flaxseed - flaxseed has 534 calories per 100 grams and currant has 56 calories.
For macronutrient ratios, currants is lighter in protein, much heavier in carbs and much lighter in fat compared to flaxseeds per calorie. Currants has a macronutrient ratio of 9:88:3 and for flaxseeds, 13:21:66 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Currants | Flaxseeds | |
|---|---|---|
| Protein | 9% | 13% |
| Carbohydrates | 88% | 21% |
| Fat | 3% | 66% |
| Alcohol | ~ | ~ |
carbohydrates
Currant has 52% less carbohydrates than flaxseed - flaxseed has 28.9g of total carbs per 100 grams and currant has 13.8g of carbohydrates.
dietary fiber
Both flaxseeds and currants are high in dietary fiber. Flaxseed has 535% more dietary fiber than currant - flaxseed has 27.3g of dietary fiber per 100 grams and currant has 4.3g of dietary fiber.
sugar
Flaxseed has 3.7 times less sugar than currant - flaxseed has 1.6g of sugar per 100 grams and currant has 7.4g of sugar.
Protein
protein
Flaxseed is an excellent source of protein and it has 12 times more protein than currant - flaxseed has 18.3g of protein per 100 grams and currant has 1.4g of protein.
Fat
saturated fat
Currant has signficantly less saturated fat than flaxseed - flaxseed has 3.7g 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 67 times more Vitamin C than flaxseed - flaxseed has 0.6mg of Vitamin C per 100 grams and currant has 41mg of Vitamin C.
Vitamin A
Currants and flaxseeds contain similar amounts of Vitamin A - currant has 2ug of Vitamin A per 100 grams and flaxseed does not contain significant amounts.
Vitamin E
Flaxseeds and currants contain similar amounts of Vitamin E - flaxseed has 0.31mg of Vitamin E per 100 grams and currant has 0.1mg of Vitamin E.
Vitamin K
Flaxseeds and currants contain similar amounts of Vitamin K - flaxseed has 4.3ug of Vitamin K per 100 grams and currant has 11ug of Vitamin K.
The B Vitamins
Flaxseed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Currants | Flaxseeds | |
|---|---|---|
| Thiamin | 0.04 MG | 1.644 MG |
| Riboflavin | 0.05 MG | 0.161 MG |
| Niacin | 0.1 MG | 3.08 MG |
| Pantothenic acid | 0.064 MG | 0.985 MG |
| Vitamin B6 | 0.07 MG | 0.473 MG |
| Folate | 8 UG | 87 UG |
Minerals
calcium
Flaxseed is an excellent source of calcium and it has 673% more calcium than currant - flaxseed has 255mg of calcium per 100 grams and currant has 33mg of calcium.
iron
Flaxseed is an excellent source of iron and it has 473% more iron than currant - flaxseed has 5.7mg of iron per 100 grams and currant has 1mg of iron.
potassium
Both flaxseeds and currants are high in potassium. Flaxseed has 196% more potassium than currant - flaxseed has 813mg 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, currant has more beta-carotene than flaxseed per 100 grams, however, flaxseed contains more lutein + zeaxanthin than currant per 100 grams.
| Currants | Flaxseeds | |
|---|---|---|
| beta-carotene | 25 UG | ~ |
| lutein + zeaxanthin | 47 UG | 651 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flaxseed has more alpha linoleic acid (ALA) than currant per 100 grams.
| Currants | Flaxseeds | |
|---|---|---|
| alpha linoleic acid | 0.035 G | 22.813 G |
| Total | 0.035 G | 22.813 G |
omega 6s
Comparing omega-6 fatty acids, flaxseed has more linoleic acid than currant per 100 grams.
| Currants | Flaxseeds | |
|---|---|---|
| linoleic acid | 0.053 G | 5.903 G |
| other omega 6 | ~ | 0.007 G |
| Total | 0.053 G | 5.91 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 (%) |
Flaxseeds 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 flaxseeds or currants contain more calories in 100 grams?Flaxseed is high in calories and currant has 90% less calories than flaxseed - flaxseed has 534 calories in 100g and currant has 56 calories.
Does flaxseeds or currants have more carbohydrates?
By weight, currant has 50% fewer carbohydrates than flaxseed - flaxseed has 28.9g of carbs for 100g and currant has 13.8g of carbohydrates.
Does flaxseeds or currants contain more calcium?
Flaxseed is a rich source of calcium and it has 670% more calcium than currant - flaxseed has 255mg of calcium in 100 grams and currant has 33mg of calcium.
Does flaxseeds or currants contain more iron?
Flaxseed is an abundant source of iron and it has 470% more iron than currant - flaxseed has 5.7mg of iron in 100 grams and currant has 1mg of iron.
Does flaxseeds or currants contain more potassium?
Both flaxseeds and currants are high in potassium. Flaxseed has 200% more potassium than currant - flaxseed has 813mg of potassium in 100 grams and currant has 275mg of potassium.