Currants vs. Plums
Nutrition comparison of Currants and Plums
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
currants
versus
plums
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in currants and plums:
- Currant has more riboflavin and Vitamin B6, however, plum contains more niacin and pantothenic acid.
- Currant is a great source of potassium.
- Currant is an excellent source of Vitamin C and dietary fiber.
USDA sources for nutritional information: Currants (Currants, red and white, raw) and Plums (Plums, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Plums and currants contain similar amounts of calories - plum has 46 calories per 100 grams and currant has 56 calories.
For macronutrient ratios, currants is similar to plums for protein, carbs and fat. Currants has a macronutrient ratio of 9:88:3 and for plums, 6:89:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Currants | Plums | |
|---|---|---|
| Protein | 9% | 6% |
| Carbohydrates | 88% | 89% |
| Fat | 3% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Plums and currants contain similar amounts of carbs - plum has 11.4g 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 207% more dietary fiber than plum - plum has 1.4g of dietary fiber per 100 grams and currant has 4.3g of dietary fiber.
sugar
Plums and currants contain similar amounts of sugar - plum has 9.9g of sugar per 100 grams and currant has 7.4g of sugar.
Protein
protein
Plums and currants contain similar amounts of protein - plum has 0.7g of protein per 100 grams and currant has 1.4g of protein.
Fat
saturated fat
Both plums and currants are low in saturated fat - plum has 0.02g of saturated fat per 100 grams and currant has 0.02g of saturated fat.
Vitamins
Vitamin C
Currant is an excellent source of Vitamin C and it has 332% more Vitamin C than plum - plum has 9.5mg of Vitamin C per 100 grams and currant has 41mg of Vitamin C.
Vitamin A
Plums and currants contain similar amounts of Vitamin A - plum has 17ug of Vitamin A per 100 grams and currant has 2ug of Vitamin A.
Vitamin E
Plums and currants contain similar amounts of Vitamin E - plum has 0.26mg of Vitamin E per 100 grams and currant has 0.1mg of Vitamin E.
Vitamin K
Plums and currants contain similar amounts of Vitamin K - plum has 6.4ug of Vitamin K per 100 grams and currant has 11ug of Vitamin K.
The B Vitamins
Currant has more riboflavin and Vitamin B6, however, plum contains more niacin and pantothenic acid. Both currants and plums contain significant amounts of thiamin and folate.
| Currants | Plums | |
|---|---|---|
| Thiamin | 0.04 MG | 0.028 MG |
| Riboflavin | 0.05 MG | 0.026 MG |
| Niacin | 0.1 MG | 0.417 MG |
| Pantothenic acid | 0.064 MG | 0.135 MG |
| Vitamin B6 | 0.07 MG | 0.029 MG |
| Folate | 8 UG | 5 UG |
Minerals
calcium
Currant has 450% more calcium than plum - plum has 6mg of calcium per 100 grams and currant has 33mg of calcium.
iron
Currant has 488% more iron than plum - plum has 0.17mg of iron per 100 grams and currant has 1mg of iron.
potassium
Currant is a great source of potassium and it has 75% more potassium than plum - plum has 157mg 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 plums contain significant amounts of lutein + zeaxanthin.
| Currants | Plums | |
|---|---|---|
| beta-carotene | 25 UG | 190 UG |
| lutein + zeaxanthin | 47 UG | 73 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both currants and plums contain significant amounts of linoleic acid.
| Currants | Plums | |
|---|---|---|
| linoleic acid | 0.053 G | 0.044 G |
| Total | 0.053 G | 0.044 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 (%) |
Plums 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 % |
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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 plums or currants contain more calories in 100 grams?Plums and currants contain similar amounts of calories - plum has 46 calories in 100g and currant has 56 calories.
Does plums or currants have more carbohydrates?
By weight, plums and currants contain similar amounts of carbs - plum has 11.4g of carbs for 100g and currant has 13.8g of carbohydrates.