Currants vs. Orange Juice
Nutrition comparison of Currants and Orange Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
currants
versus
orange juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in currants and orange juice:
- Both orange juice and currants are high in Vitamin C.
- Currant is a great source of potassium.
- Currant is an excellent source of dietary fiber.
- Orange juice has more niacin, pantothenic acid and folate.
USDA sources for nutritional information: Currants (Currants, red and white, raw) and Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Orange juice and currants contain similar amounts of calories - orange juice has 45 calories per 100 grams and currant has 56 calories.
For macronutrient ratios, currants is similar to orange juice for protein, carbs and fat. Currants has a macronutrient ratio of 9:88:3 and for orange juice, 6:90:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Currants | Orange Juice | |
|---|---|---|
| Protein | 9% | 6% |
| Carbohydrates | 88% | 90% |
| Fat | 3% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Orange juice and currants contain similar amounts of carbs - orange juice has 10.4g 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 20 times more dietary fiber than orange juice - orange juice has 0.2g of dietary fiber per 100 grams and currant has 4.3g of dietary fiber.
sugar
Orange juice and currants contain similar amounts of sugar - orange juice has 8.4g of sugar per 100 grams and currant has 7.4g of sugar.
Protein
protein
Orange juice and currants contain similar amounts of protein - orange juice has 0.7g of protein per 100 grams and currant has 1.4g of protein.
Fat
saturated fat
Both orange juice and currants are low in saturated fat - orange juice has 0.02g of saturated fat per 100 grams and currant has 0.02g of saturated fat.
Vitamins
Vitamin C
Both orange juice and currants are high in Vitamin C. Orange juice has 22% more Vitamin C than currant - orange juice has 50mg of Vitamin C per 100 grams and currant has 41mg of Vitamin C.
Vitamin A
Orange juice and currants contain similar amounts of Vitamin A - orange juice has 10ug of Vitamin A per 100 grams and currant has 2ug of Vitamin A.
Vitamin E
Orange juice and currants contain similar amounts of Vitamin E - orange juice has 0.04mg of Vitamin E per 100 grams and currant has 0.1mg of Vitamin E.
Vitamin K
Orange juice and currants contain similar amounts of Vitamin K - orange juice has 0.1ug of Vitamin K per 100 grams and currant has 11ug of Vitamin K.
The B Vitamins
Orange juice has more niacin, pantothenic acid and folate. Both currants and orange juice contain significant amounts of thiamin, riboflavin and Vitamin B6.
| Currants | Orange Juice | |
|---|---|---|
| Thiamin | 0.04 MG | 0.09 MG |
| Riboflavin | 0.05 MG | 0.03 MG |
| Niacin | 0.1 MG | 0.4 MG |
| Pantothenic acid | 0.064 MG | 0.19 MG |
| Vitamin B6 | 0.07 MG | 0.04 MG |
| Folate | 8 UG | 30 UG |
Minerals
calcium
Currant has 200% more calcium than orange juice - orange juice has 11mg of calcium per 100 grams and currant has 33mg of calcium.
iron
Currant has 400% more iron than orange juice - orange juice has 0.2mg of iron per 100 grams and currant has 1mg of iron.
potassium
Currant is a great source of potassium and it has 38% more potassium than orange juice - orange juice has 200mg 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 orange juice contain significant amounts of beta-carotene.
| Currants | Orange Juice | |
|---|---|---|
| beta-carotene | 25 UG | 33 UG |
| lutein + zeaxanthin | 47 UG | 115 UG |
| alpha-carotene | ~ | 6 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, currant has more alpha linoleic acid (ALA) than orange juice per 100 grams.
| Currants | Orange Juice | |
|---|---|---|
| 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 orange juice contain significant amounts of linoleic acid.
| Currants | Orange Juice | |
|---|---|---|
| linoleic acid | 0.053 G | 0.029 G |
| Total | 0.053 G | 0.029 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.
Note: The specific food items compared are: Currants (Currants, red and white, raw) and Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) .
Currants g
()
|
Daily Values (%) |
Orange Juice 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 orange juice or currants contain more calories in 100 grams?Orange juice and currants contain similar amounts of calories - orange juice has 45 calories in 100g and currant has 56 calories.
Does orange juice or currants have more carbohydrates?
By weight, orange juice and currants contain similar amounts of carbs - orange juice has 10.4g of carbs for 100g and currant has 13.8g of carbohydrates.