Currants vs. Ginger
Nutrition comparison of Currants and Ginger
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
currants
versus
ginger
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in currants and ginger:
- Both ginger and currants are high in dietary fiber and potassium.
- Currant has 151.8 times less saturated fat than ginger.
- Currant is an excellent source of Vitamin C.
- Ginger has more riboflavin, niacin, pantothenic acid and Vitamin B6.
- Ginger is a great source of protein.
- Ginger is an excellent source of calcium and iron.
USDA sources for nutritional information: Currants (Currants, red and white, raw) and Ginger (Spices, ginger, ground) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Ginger is high in calories and currant has 83% less calories than ginger - ginger has 335 calories per 100 grams and currant has 56 calories.
For macronutrient ratios, currants is heavier in carbs, lighter in fat and similar to ginger for protein. Currants has a macronutrient ratio of 9:88:3 and for ginger, 10:80:11 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Currants | Ginger | |
|---|---|---|
| Protein | 9% | 10% |
| Carbohydrates | 88% | 80% |
| Fat | 3% | 11% |
| Alcohol | ~ | ~ |
carbohydrates
Ginger is high in carbohydrates and currant has 81% less carbohydrates than ginger - ginger has 71.6g of total carbs per 100 grams and currant has 13.8g of carbohydrates.
dietary fiber
Both ginger and currants are high in dietary fiber. Ginger has 228% more dietary fiber than currant - ginger has 14.1g of dietary fiber per 100 grams and currant has 4.3g of dietary fiber.
sugar
Ginger and currants contain similar amounts of sugar - ginger has 3.4g of sugar per 100 grams and currant has 7.4g of sugar.
Protein
protein
Ginger is a great source of protein and it has 541% more protein than currant - ginger has 9g of protein per 100 grams and currant has 1.4g of protein.
Fat
saturated fat
Currant has 151.8 times less saturated fat than ginger - ginger has 2.6g 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 57 times more Vitamin C than ginger - ginger has 0.7mg of Vitamin C per 100 grams and currant has 41mg of Vitamin C.
Vitamin A
Ginger and currants contain similar amounts of Vitamin A - ginger has 2ug of Vitamin A per 100 grams and currant has 2ug of Vitamin A.
Vitamin E
Currants and ginger contain similar amounts of Vitamin E - currant has 0.1mg of Vitamin E per 100 grams and ginger does not contain significant amounts.
Vitamin K
Ginger and currants contain similar amounts of Vitamin K - ginger has 0.8ug of Vitamin K per 100 grams and currant has 11ug of Vitamin K.
The B Vitamins
Ginger has more riboflavin, niacin, pantothenic acid and Vitamin B6. Both currants and ginger contain significant amounts of thiamin and folate.
| Currants | Ginger | |
|---|---|---|
| Thiamin | 0.04 MG | 0.046 MG |
| Riboflavin | 0.05 MG | 0.17 MG |
| Niacin | 0.1 MG | 9.62 MG |
| Pantothenic acid | 0.064 MG | 0.477 MG |
| Vitamin B6 | 0.07 MG | 0.626 MG |
| Folate | 8 UG | 13 UG |
Minerals
calcium
Ginger is an excellent source of calcium and it has 245% more calcium than currant - ginger has 114mg of calcium per 100 grams and currant has 33mg of calcium.
iron
Ginger is an excellent source of iron and it has 18 times more iron than currant - ginger has 19.8mg of iron per 100 grams and currant has 1mg of iron.
potassium
Both ginger and currants are high in potassium. Ginger has 380% more potassium than currant - ginger has 1320mg 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 currants and ginger contain significant amounts of beta-carotene.
| Currants | Ginger | |
|---|---|---|
| beta-carotene | 25 UG | 18 UG |
| lutein + zeaxanthin | 47 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, ginger has more alpha linoleic acid (ALA) than currant per 100 grams.
| Currants | Ginger | |
|---|---|---|
| alpha linoleic acid | 0.035 G | 0.223 G |
| Total | 0.035 G | 0.223 G |
omega 6s
Comparing omega-6 fatty acids, ginger has more linoleic acid than currant per 100 grams.
| Currants | Ginger | |
|---|---|---|
| linoleic acid | 0.053 G | 0.706 G |
| Total | 0.053 G | 0.706 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 Currants or Ginger .
Currants g
()
|
Daily Values (%) |
Ginger 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 ginger or currants contain more calories in 100 grams?Ginger is high in calories and currant has 80% less calories than ginger - ginger has 335 calories in 100g and currant has 56 calories.
Does ginger or currants have more carbohydrates?
By weight, ginger is high in carbohydrates and currant has 80% fewer carbohydrates than ginger - ginger has 71.6g of carbs for 100g and currant has 13.8g of carbohydrates.
Does ginger or currants contain more calcium?
Ginger is a rich source of calcium and it has 250% more calcium than currant - ginger has 114mg of calcium in 100 grams and currant has 33mg of calcium.
Does ginger or currants contain more iron?
Ginger is an abundant source of iron and it has 18 times more iron than currant - ginger has 19.8mg of iron in 100 grams and currant has 1mg of iron.
Does ginger or currants contain more potassium?
Both ginger and currants are high in potassium. Ginger has 380% more potassium than currant - ginger has 1320mg of potassium in 100 grams and currant has 275mg of potassium.