Currants vs. Mango
Nutrition comparison of Currants and Mango
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
currants
versus
mango
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in currants and mango:
- Both mango and currants are high in Vitamin C.
- Currant is a great source of potassium.
- Currant is an excellent source of dietary fiber.
- Mango has more beta-carotene than currant, however, currant contains more lutein + zeaxanthin than mango.
- Mango has more niacin, pantothenic acid and folate.
USDA sources for nutritional information: Currants (Currants, red and white, raw) and Mango (Mangos, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Mango and currants contain similar amounts of calories - mango has 60 calories per 100 grams and currant has 56 calories.
For macronutrient ratios, currants is heavier in protein and similar to mango for carbs and fat. Currants has a macronutrient ratio of 9:88:3 and for mango, 5:90:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Currants | Mango | |
|---|---|---|
| Protein | 9% | 5% |
| Carbohydrates | 88% | 90% |
| Fat | 3% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Mango and currants contain similar amounts of carbs - mango has 15g of total carbs per 100 grams and currant has 13.8g of carbohydrates.
dietary fiber
Currant is an excellent source of dietary fiber and it has 169% more dietary fiber than mango - mango has 1.6g of dietary fiber per 100 grams and currant has 4.3g of dietary fiber.
sugar
Currant has 46% less sugar than mango - mango has 13.7g of sugar per 100 grams and currant has 7.4g of sugar.
Protein
protein
Mango and currants contain similar amounts of protein - mango has 0.82g of protein per 100 grams and currant has 1.4g of protein.
Fat
saturated fat
Both mango and currants are low in saturated fat - mango has 0.09g of saturated fat per 100 grams and currant has 0.02g of saturated fat.
Vitamins
Vitamin C
Both mango and currants are high in Vitamin C. Currant has 13% more Vitamin C than mango - mango has 36.4mg of Vitamin C per 100 grams and currant has 41mg of Vitamin C.
Vitamin A
Mango has 26 times more Vitamin A than currant - mango has 54ug of Vitamin A per 100 grams and currant has 2ug of Vitamin A.
Vitamin E
Mango and currants contain similar amounts of Vitamin E - mango has 0.9mg of Vitamin E per 100 grams and currant has 0.1mg of Vitamin E.
Vitamin K
Mango and currants contain similar amounts of Vitamin K - mango has 4.2ug of Vitamin K per 100 grams and currant has 11ug of Vitamin K.
The B Vitamins
Mango has more niacin, pantothenic acid and folate. Both currants and mango contain significant amounts of thiamin, riboflavin and Vitamin B6.
| Currants | Mango | |
|---|---|---|
| Thiamin | 0.04 MG | 0.028 MG |
| Riboflavin | 0.05 MG | 0.038 MG |
| Niacin | 0.1 MG | 0.669 MG |
| Pantothenic acid | 0.064 MG | 0.197 MG |
| Vitamin B6 | 0.07 MG | 0.119 MG |
| Folate | 8 UG | 43 UG |
Minerals
calcium
Currant has 200% more calcium than mango - mango has 11mg of calcium per 100 grams and currant has 33mg of calcium.
iron
Currant has 525% more iron than mango - mango has 0.16mg of iron per 100 grams and currant has 1mg of iron.
potassium
Currant is a great source of potassium and it has 64% more potassium than mango - mango has 168mg 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, mango has more beta-carotene than currant per 100 grams, however, currant contains more lutein + zeaxanthin than mango per 100 grams.
| Currants | Mango | |
|---|---|---|
| beta-carotene | 25 UG | 640 UG |
| lutein + zeaxanthin | 47 UG | 23 UG |
| alpha-carotene | ~ | 9 UG |
| lycopene | ~ | 3 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both currants and mango contain significant amounts of alpha linoleic acid (ALA).
| Currants | Mango | |
|---|---|---|
| alpha linoleic acid | 0.035 G | 0.051 G |
| Total | 0.035 G | 0.051 G |
omega 6s
Comparing omega-6 fatty acids, currant has more linoleic acid than mango per 100 grams.
| Currants | Mango | |
|---|---|---|
| linoleic acid | 0.053 G | 0.019 G |
| Total | 0.053 G | 0.019 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 (%) |
Mango 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 mango or currants contain more calories in 100 grams?Mango and currants contain similar amounts of calories - mango has 60 calories in 100g and currant has 56 calories.
Does mango or currants have more carbohydrates?
By weight, mango and currants contain similar amounts of carbs - mango has 15g of carbs for 100g and currant has 13.8g of carbohydrates.