Currants vs. Passion Fruit
Nutrition comparison of Currants and Passion Fruit
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
currants
versus
passion fruit
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in currants and passion fruit:
- Both passion fruit and currants are high in Vitamin C, dietary fiber and potassium.
- Currant has more thiamin and pantothenic acid, however, passion fruit contains more riboflavin and niacin.
- Passion fruit has more beta-carotene than currant, however, currant contains more lutein + zeaxanthin than passion fruit.
USDA sources for nutritional information: Currants (Currants, red and white, raw) and Passion Fruit (Passion-fruit, (granadilla), purple, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Currant has 42% less calories than passion fruit - passion fruit has 97 calories per 100 grams and currant has 56 calories.
For macronutrient ratios, currants is similar to passion fruit for protein, carbs and fat. Currants has a macronutrient ratio of 9:88:3 and for passion fruit, 8:86:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Currants | Passion Fruit | |
|---|---|---|
| Protein | 9% | 8% |
| Carbohydrates | 88% | 86% |
| Fat | 3% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Currant has 41% less carbohydrates than passion fruit - passion fruit has 23.4g of total carbs per 100 grams and currant has 13.8g of carbohydrates.
dietary fiber
Both passion fruit and currants are high in dietary fiber. Passion fruit has 142% more dietary fiber than currant - passion fruit has 10.4g of dietary fiber per 100 grams and currant has 4.3g of dietary fiber.
sugar
Passion fruit and currants contain similar amounts of sugar - passion fruit has 11.2g of sugar per 100 grams and currant has 7.4g of sugar.
Protein
protein
Passion fruit and currants contain similar amounts of protein - passion fruit has 2.2g of protein per 100 grams and currant has 1.4g of protein.
Fat
saturated fat
Both passion fruit and currants are low in saturated fat - passion fruit has 0.06g of saturated fat per 100 grams and currant has 0.02g of saturated fat.
Vitamins
Vitamin C
Both passion fruit and currants are high in Vitamin C. Currant has 37% more Vitamin C than passion fruit - passion fruit has 30mg of Vitamin C per 100 grams and currant has 41mg of Vitamin C.
Vitamin A
Passion fruit has 31 times more Vitamin A than currant - passion fruit has 64ug of Vitamin A per 100 grams and currant has 2ug of Vitamin A.
Vitamin E
Passion fruit and currants contain similar amounts of Vitamin E - passion fruit has 0.02mg of Vitamin E per 100 grams and currant has 0.1mg of Vitamin E.
Vitamin K
Passion fruit and currants contain similar amounts of Vitamin K - passion fruit has 0.7ug of Vitamin K per 100 grams and currant has 11ug of Vitamin K.
The B Vitamins
Currant has more thiamin and pantothenic acid, however, passion fruit contains more riboflavin and niacin. Both currants and passion fruit contain significant amounts of Vitamin B6 and folate.
| Currants | Passion Fruit | |
|---|---|---|
| Thiamin | 0.04 MG | ~ |
| Riboflavin | 0.05 MG | 0.13 MG |
| Niacin | 0.1 MG | 1.5 MG |
| Pantothenic acid | 0.064 MG | ~ |
| Vitamin B6 | 0.07 MG | 0.1 MG |
| Folate | 8 UG | 14 UG |
Minerals
calcium
Currant has 175% more calcium than passion fruit - passion fruit has 12mg of calcium per 100 grams and currant has 33mg of calcium.
iron
Passion fruit has 60% more iron than currant - passion fruit has 1.6mg of iron per 100 grams and currant has 1mg of iron.
potassium
Both passion fruit and currants are high in potassium. Passion fruit has 27% more potassium than currant - passion fruit 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, passion fruit has more beta-carotene than currant per 100 grams, however, currant contains more lutein + zeaxanthin than passion fruit per 100 grams.
| Currants | Passion Fruit | |
|---|---|---|
| beta-carotene | 25 UG | 743 UG |
| lutein + zeaxanthin | 47 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, currant has more alpha linoleic acid (ALA) than passion fruit per 100 grams.
| Currants | Passion Fruit | |
|---|---|---|
| alpha linoleic acid | 0.035 G | 0.001 G |
| Total | 0.035 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, passion fruit has more linoleic acid than currant per 100 grams.
| Currants | Passion Fruit | |
|---|---|---|
| linoleic acid | 0.053 G | 0.41 G |
| Total | 0.053 G | 0.41 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 Passion Fruit (Passion-fruit, (granadilla), purple, raw) .
Currants g
()
|
Daily Values (%) |
Passion Fruit g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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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 % |
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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 % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
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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 passion fruit or currants contain more calories in 100 grams?Currant has 40% less calories than passion fruit - passion fruit has 97 calories in 100g and currant has 56 calories.
Does passion fruit or currants have more carbohydrates?
By weight, currant has 40% fewer carbohydrates than passion fruit - passion fruit has 23.4g of carbs for 100g and currant has 13.8g of carbohydrates.
Does passion fruit or currants contain more potassium?
Both passion fruit and currants are high in potassium. Passion fruit has 30% more potassium than currant - passion fruit has 348mg of potassium in 100 grams and currant has 275mg of potassium.