Currants vs. Kale
Nutrition comparison of Currants and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
currants
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in currants and kale:
- Both kale and currants are high in Vitamin C, dietary fiber and potassium.
- Kale has 6.4 times less sugar than currant.
- Kale has 68% less carbohydrates than currant.
- Kale has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Kale is an excellent source of Vitamin A, Vitamin K and calcium.
USDA sources for nutritional information: Currants (Currants, red and white, raw) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kale has 38% less calories than currant - kale has 35 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 kale per calorie. Currants has a macronutrient ratio of 9:88:3 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Currants | Kale | |
|---|---|---|
| Protein | 9% | 28% |
| Carbohydrates | 88% | 41% |
| Fat | 3% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Kale has 68% less carbohydrates than currant - kale has 4.4g of total carbs per 100 grams and currant has 13.8g of carbohydrates.
dietary fiber
Both kale and currants are high in dietary fiber. Kale is very similar to kale for dietary fiber - kale has 4.1g of dietary fiber per 100 grams and currant has 4.3g of dietary fiber.
sugar
Kale has 6.4 times less sugar than currant - kale has 0.99g of sugar per 100 grams and currant has 7.4g of sugar.
Protein
protein
Kale and currants contain similar amounts of protein - kale has 2.9g of protein per 100 grams and currant has 1.4g of protein.
Fat
saturated fat
Both kale and currants are low in saturated fat - kale has 0.18g of saturated fat per 100 grams and currant has 0.02g of saturated fat.
Vitamins
Vitamin C
Both kale and currants are high in Vitamin C. Kale has 128% more Vitamin C than currant - kale has 93.4mg of Vitamin C per 100 grams and currant has 41mg of Vitamin C.
Vitamin A
Kale is an excellent source of Vitamin A and it has 119 times more Vitamin A than currant - kale has 241ug of Vitamin A per 100 grams and currant has 2ug of Vitamin A.
Vitamin E
Kale and currants contain similar amounts of Vitamin E - kale has 0.66mg of Vitamin E per 100 grams and currant has 0.1mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has 34 times more Vitamin K than currant - kale has 389.6ug of Vitamin K per 100 grams and currant has 11ug of Vitamin K.
The B Vitamins
Kale has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Currants | Kale | |
|---|---|---|
| Thiamin | 0.04 MG | 0.113 MG |
| Riboflavin | 0.05 MG | 0.347 MG |
| Niacin | 0.1 MG | 1.18 MG |
| Pantothenic acid | 0.064 MG | 0.37 MG |
| Vitamin B6 | 0.07 MG | 0.147 MG |
| Folate | 8 UG | 62 UG |
Minerals
calcium
Kale is an excellent source of calcium and it has 670% more calcium than currant - kale has 254mg of calcium per 100 grams and currant has 33mg of calcium.
iron
Kale has 60% more iron than currant - kale has 1.6mg of iron per 100 grams and currant has 1mg of iron.
potassium
Both kale and currants are high in potassium. Kale has 27% more potassium than currant - kale has 348mg 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,
| Currants | Kale | |
|---|---|---|
| beta-carotene | 25 UG | 2873 UG |
| lutein + zeaxanthin | 47 UG | 6261 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kale has more alpha linoleic acid (ALA) than currant per 100 grams.
| Currants | Kale | |
|---|---|---|
| alpha linoleic acid | 0.035 G | 0.378 G |
| Total | 0.035 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, kale has more linoleic acid than currant per 100 grams.
| Currants | Kale | |
|---|---|---|
| linoleic acid | 0.053 G | 0.291 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.053 G | 0.294 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 (%) |
Kale 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 kale or currants contain more calories in 100 grams?Kale has 40% less calories than currant - kale has 35 calories in 100g and currant has 56 calories.
Does kale or currants have more carbohydrates?
By weight, kale has 70% fewer carbohydrates than currant - kale has 4.4g of carbs for 100g and currant has 13.8g of carbohydrates.
Does kale or currants contain more calcium?
Kale is a rich source of calcium and it has 670% more calcium than currant - kale has 254mg of calcium in 100 grams and currant has 33mg of calcium.
Does kale or currants contain more potassium?
Both kale and currants are high in potassium. Kale has 30% more potassium than currant - kale has 348mg of potassium in 100 grams and currant has 275mg of potassium.