Currants vs. Kiwi
Nutrition comparison of Currants and Kiwi
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
currants
versus
kiwi
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in currants and kiwi:
- Both kiwi and currants are high in Vitamin C, dietary fiber and potassium.
- Currant has more riboflavin, however, kiwi contains more pantothenic acid and folate.
USDA sources for nutritional information: Currants (Currants, red and white, raw) and Kiwi (Kiwifruit, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kiwi and currants contain similar amounts of calories - kiwi has 61 calories per 100 grams and currant has 56 calories.
For macronutrient ratios, currants is lighter in fat and similar to kiwi for protein and carbs. Currants has a macronutrient ratio of 9:88:3 and for kiwi, 7:87:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Currants | Kiwi | |
|---|---|---|
| Protein | 9% | 7% |
| Carbohydrates | 88% | 87% |
| Fat | 3% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Kiwi and currants contain similar amounts of carbs - kiwi has 14.7g of total carbs per 100 grams and currant has 13.8g of carbohydrates.
dietary fiber
Both kiwi and currants are high in dietary fiber. Currant has 43% more dietary fiber than kiwi - kiwi has 3g of dietary fiber per 100 grams and currant has 4.3g of dietary fiber.
sugar
Kiwi and currants contain similar amounts of sugar - kiwi has 9g of sugar per 100 grams and currant has 7.4g of sugar.
Protein
protein
Kiwi and currants contain similar amounts of protein - kiwi has 1.1g of protein per 100 grams and currant has 1.4g of protein.
Fat
saturated fat
Both kiwi and currants are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and currant has 0.02g of saturated fat.
Vitamins
Vitamin C
Both kiwi and currants are high in Vitamin C. Kiwi has 126% more Vitamin C than currant - kiwi has 92.7mg of Vitamin C per 100 grams and currant has 41mg of Vitamin C.
Vitamin A
Kiwi and currants contain similar amounts of Vitamin A - kiwi has 4ug of Vitamin A per 100 grams and currant has 2ug of Vitamin A.
Vitamin E
Kiwi and currants contain similar amounts of Vitamin E - kiwi has 1.5mg of Vitamin E per 100 grams and currant has 0.1mg of Vitamin E.
Vitamin K
Kiwi has 266% more Vitamin K than currant - kiwi has 40.3ug of Vitamin K per 100 grams and currant has 11ug of Vitamin K.
The B Vitamins
Currant has more riboflavin, however, kiwi contains more pantothenic acid and folate. Both currants and kiwi contain significant amounts of thiamin, niacin and Vitamin B6.
| Currants | Kiwi | |
|---|---|---|
| Thiamin | 0.04 MG | 0.027 MG |
| Riboflavin | 0.05 MG | 0.025 MG |
| Niacin | 0.1 MG | 0.341 MG |
| Pantothenic acid | 0.064 MG | 0.183 MG |
| Vitamin B6 | 0.07 MG | 0.063 MG |
| Folate | 8 UG | 25 UG |
Minerals
calcium
Kiwi and currants contain similar amounts of calcium - kiwi has 34mg of calcium per 100 grams and currant has 33mg of calcium.
iron
Currant has 223% more iron than kiwi - kiwi has 0.31mg of iron per 100 grams and currant has 1mg of iron.
potassium
Both kiwi and currants are high in potassium. Kiwi has 13% more potassium than currant - kiwi has 312mg of potassium per 100 grams and currant has 275mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both currants and kiwi contain significant amounts of alpha linoleic acid (ALA).
| Currants | Kiwi | |
|---|---|---|
| alpha linoleic acid | 0.035 G | 0.042 G |
| Total | 0.035 G | 0.042 G |
omega 6s
Comparing omega-6 fatty acids, kiwi has more linoleic acid than currant per 100 grams.
| Currants | Kiwi | |
|---|---|---|
| linoleic acid | 0.053 G | 0.246 G |
| Total | 0.053 G | 0.246 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 (%) |
Kiwi 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 kiwi or currants contain more calories in 100 grams?Kiwi and currants contain similar amounts of calories - kiwi has 61 calories in 100g and currant has 56 calories.
Does kiwi or currants have more carbohydrates?
By weight, kiwi and currants contain similar amounts of carbs - kiwi has 14.7g of carbs for 100g and currant has 13.8g of carbohydrates.
Does kiwi or currants contain more potassium?
Both kiwi and currants are high in potassium. Kiwi has 10% more potassium than currant - kiwi has 312mg of potassium in 100 grams and currant has 275mg of potassium.