Currants vs. Orange

Nutrition comparison of Currants and Orange


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of currants versus orange (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in currants and orange:

  • Both orange and currants are high in Vitamin C and dietary fiber.
  • Currant is a great source of potassium.
  • Orange has more thiamin, niacin and pantothenic acid.
  • Orange is a great source of calcium.
Detailed nutritional comparison of currants and orange is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Currants (Currants, red and white, raw) and Orange (Oranges, raw, Florida) . Have a correction or suggestions? Shoot us an email.


Image of Currants src
Image of Orange src

Calories and Carbs

calories

Orange and currants contain similar amounts of calories - orange has 46 calories per 100 grams and currant has 56 calories.

For macronutrient ratios, currants is similar to orange for protein, carbs and fat. Currants has a macronutrient ratio of 9:88:3 and for orange, 6:91:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Currants Orange
Protein 9% 6%
Carbohydrates 88% 91%
Fat 3% 4%
Alcohol ~ ~

carbohydrates

Orange and currants contain similar amounts of carbs - orange has 11.5g of total carbs per 100 grams and currant has 13.8g of carbohydrates.

dietary fiber

Both orange and currants are high in dietary fiber. Currant has 79% more dietary fiber than orange - orange has 2.4g of dietary fiber per 100 grams and currant has 4.3g of dietary fiber.

sugar

Orange and currants contain similar amounts of sugar - orange has 9.1g of sugar per 100 grams and currant has 7.4g of sugar.

Protein

protein

Orange and currants contain similar amounts of protein - orange has 0.7g of protein per 100 grams and currant has 1.4g of protein.

Fat

saturated fat

Both orange and currants are low in saturated fat - orange has 0.03g of saturated fat per 100 grams and currant has 0.02g of saturated fat.

Vitamins

Vitamin C

Both orange and currants are high in Vitamin C. Orange has a little more Vitamin C (10%) than currant by weight - orange has 45mg of Vitamin C per 100 grams and currant has 41mg of Vitamin C.

Vitamin A

Orange and currants contain similar amounts of Vitamin A - orange has 11ug of Vitamin A per 100 grams and currant has 2ug of Vitamin A.

Vitamin E

Orange and currants contain similar amounts of Vitamin E - orange has 0.18mg of Vitamin E per 100 grams and currant has 0.1mg of Vitamin E.

Vitamin K

Currant has more Vitamin K than orange - currant has 11ug of Vitamin K per 100 grams and orange does not contain significant amounts.

The B Vitamins

Orange has more thiamin, niacin and pantothenic acid. Both currants and orange contain significant amounts of riboflavin, Vitamin B6 and folate.

Currants Orange
Thiamin 0.04 MG 0.1 MG
Riboflavin 0.05 MG 0.04 MG
Niacin 0.1 MG 0.4 MG
Pantothenic acid 0.064 MG 0.25 MG
Vitamin B6 0.07 MG 0.051 MG
Folate 8 UG 17 UG

Minerals

calcium

Orange is a great source of calcium and it has 30% more calcium than currant - orange has 43mg of calcium per 100 grams and currant has 33mg of calcium.

iron

Currant has 10 times more iron than orange - orange has 0.09mg of iron per 100 grams and currant has 1mg of iron.

potassium

Currant is a great source of potassium and it has 63% more potassium than orange - orange has 169mg 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 Orange
beta-carotene 25 UG 71 UG
lutein + zeaxanthin 47 UG 129 UG
alpha-carotene ~ 11 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, currant has more alpha linoleic acid (ALA) than orange per 100 grams.

Currants Orange
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 contain significant amounts of linoleic acid.

Currants Orange
linoleic acid 0.053 G 0.031 G
Total 0.053 G 0.031 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 Orange .

Note: The specific food items compared are: Currants (Currants, red and white, raw) and Orange (Oranges, raw, Florida) .

Currants g

()
Daily Values (%)

Orange g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does orange or currants contain more calories in 100 grams?
Orange and currants contain similar amounts of calories - orange has 46 calories in 100g and currant has 56 calories.

Does orange or currants have more carbohydrates?
By weight, orange and currants contain similar amounts of carbs - orange has 11.5g of carbs for 100g and currant has 13.8g of carbohydrates.

Compare Food