Currants vs. Grapes
Nutrition comparison of Currants and Grapes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
currants
versus
grapes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in currants and grapes:
- Currant has 52% less sugar than grape.
- Currant is a great source of potassium.
- Currant is an excellent source of Vitamin C and dietary fiber.
USDA sources for nutritional information: Currants (Currants, red and white, raw) and Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Currants and grapes contain similar amounts of calories - currant has 56 calories per 100 grams and grape has 69 calories.
For macronutrient ratios, currants is heavier in protein, lighter in carbs and similar to grapes for fat. Currants has a macronutrient ratio of 9:88:3 and for grapes, 4:94:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Currants | Grapes | |
|---|---|---|
| Protein | 9% | 4% |
| Carbohydrates | 88% | 94% |
| Fat | 3% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Currants and grapes contain similar amounts of carbs - currant has 13.8g of total carbs per 100 grams and grape has 18.1g of carbohydrates.
dietary fiber
Currant is an excellent source of dietary fiber and it has 378% more dietary fiber than grape - currant has 4.3g of dietary fiber per 100 grams and grape has 0.9g of dietary fiber.
sugar
Currant has 52% less sugar than grape - currant has 7.4g of sugar per 100 grams and grape has 15.5g of sugar.
Protein
protein
Currants and grapes contain similar amounts of protein - currant has 1.4g of protein per 100 grams and grape has 0.72g of protein.
Fat
saturated fat
Both currants and grapes are low in saturated fat - currant has 0.02g of saturated fat per 100 grams and grape has 0.05g of saturated fat.
Vitamins
Vitamin C
Currant is an excellent source of Vitamin C and it has 11 times more Vitamin C than grape - currant has 41mg of Vitamin C per 100 grams and grape has 3.2mg of Vitamin C.
Vitamin A
Currants and grapes contain similar amounts of Vitamin A - currant has 2ug of Vitamin A per 100 grams and grape has 3ug of Vitamin A.
Vitamin E
Currants and grapes contain similar amounts of Vitamin E - currant has 0.1mg of Vitamin E per 100 grams and grape has 0.19mg of Vitamin E.
Vitamin K
Currants and grapes contain similar amounts of Vitamin K - currant has 11ug of Vitamin K per 100 grams and grape has 14.6ug of Vitamin K.
The B Vitamins
Both currants and grapes contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Currants | Grapes | |
|---|---|---|
| Thiamin | 0.04 MG | 0.069 MG |
| Riboflavin | 0.05 MG | 0.07 MG |
| Niacin | 0.1 MG | 0.188 MG |
| Pantothenic acid | 0.064 MG | 0.05 MG |
| Vitamin B6 | 0.07 MG | 0.086 MG |
| Folate | 8 UG | 2 UG |
Minerals
calcium
Currant has 230% more calcium than grape - currant has 33mg of calcium per 100 grams and grape has 10mg of calcium.
iron
Currant has 178% more iron than grape - currant has 1mg of iron per 100 grams and grape has 0.36mg of iron.
potassium
Currant is a great source of potassium and it has 44% more potassium than grape - currant has 275mg of potassium per 100 grams and grape has 191mg 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 grapes contain significant amounts of beta-carotene and lutein + zeaxanthin.
| Currants | Grapes | |
|---|---|---|
| beta-carotene | 25 UG | 39 UG |
| lutein + zeaxanthin | 47 UG | 72 UG |
| alpha-carotene | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, currant has more alpha linoleic acid (ALA) than grape per 100 grams.
| Currants | Grapes | |
|---|---|---|
| alpha linoleic acid | 0.035 G | 0.011 G |
| Total | 0.035 G | 0.011 G |
omega 6s
Comparing omega-6 fatty acids, both currants and grapes contain significant amounts of linoleic acid.
| Currants | Grapes | |
|---|---|---|
| linoleic acid | 0.053 G | 0.037 G |
| Total | 0.053 G | 0.037 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 Grapes .
Currants g
()
|
Daily Values (%) |
Grapes 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 currants or grapes contain more calories in 100 grams?Currants and grapes contain similar amounts of calories - currant has 56 calories in 100g and grape has 69 calories.
Does currants or grapes have more carbohydrates?
By weight, currants and grapes contain similar amounts of carbs - currant has 13.8g of carbs for 100g and grape has 18.1g of carbohydrates.