Currants vs. Red Bell Pepper
Nutrition comparison of Currants and Red Bell Pepper
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
currants
versus
red bell pepper
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in currants and red bell pepper:
- Both red bell pepper and currants are high in Vitamin C, dietary fiber and potassium.
- Red bell pepper has 54% less calories than currant.
- Red bell pepper has 56% less carbohydrates than currant.
- Red bell pepper has more niacin, pantothenic acid, Vitamin B6 and folate.
- Red bell pepper is an excellent source of Vitamin A.
USDA sources for nutritional information: Currants (Currants, red and white, raw) and Red Bell Pepper (Peppers, sweet, red, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Red bell pepper has 54% less calories than currant - red bell pepper has 26 calories per 100 grams and currant has 56 calories.
For macronutrient ratios, currants is lighter in protein, heavier in carbs and lighter in fat compared to red bell pepper per calorie. Currants has a macronutrient ratio of 9:88:3 and for red bell pepper, 13:79:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Currants | Red Bell Pepper | |
|---|---|---|
| Protein | 9% | 13% |
| Carbohydrates | 88% | 79% |
| Fat | 3% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Red bell pepper has 56% less carbohydrates than currant - red bell pepper has 6g of total carbs per 100 grams and currant has 13.8g of carbohydrates.
dietary fiber
Both red bell pepper and currants are high in dietary fiber. Currant has 105% more dietary fiber than red bell pepper - red bell pepper has 2.1g of dietary fiber per 100 grams and currant has 4.3g of dietary fiber.
sugar
Red bell pepper and currants contain similar amounts of sugar - red bell pepper has 4.2g of sugar per 100 grams and currant has 7.4g of sugar.
Protein
protein
Red bell pepper and currants contain similar amounts of protein - red bell pepper has 0.99g of protein per 100 grams and currant has 1.4g of protein.
Fat
saturated fat
Both red bell pepper and currants are low in saturated fat - red bell pepper has 0.06g of saturated fat per 100 grams and currant has 0.02g of saturated fat.
Vitamins
Vitamin C
Both red bell pepper and currants are high in Vitamin C. Red bell pepper has 211% more Vitamin C than currant - red bell pepper has 127.7mg of Vitamin C per 100 grams and currant has 41mg of Vitamin C.
Vitamin A
Red bell pepper is an excellent source of Vitamin A and it has 77 times more Vitamin A than currant - red bell pepper has 157ug of Vitamin A per 100 grams and currant has 2ug of Vitamin A.
Vitamin E
Red bell pepper has 14 times more Vitamin E than currant - red bell pepper has 1.6mg of Vitamin E per 100 grams and currant has 0.1mg of Vitamin E.
Vitamin K
Red bell pepper and currants contain similar amounts of Vitamin K - red bell pepper has 4.9ug of Vitamin K per 100 grams and currant has 11ug of Vitamin K.
The B Vitamins
Red bell pepper has more niacin, pantothenic acid, Vitamin B6 and folate. Both currants and red bell pepper contain significant amounts of thiamin and riboflavin.
| Currants | Red Bell Pepper | |
|---|---|---|
| Thiamin | 0.04 MG | 0.054 MG |
| Riboflavin | 0.05 MG | 0.085 MG |
| Niacin | 0.1 MG | 0.979 MG |
| Pantothenic acid | 0.064 MG | 0.317 MG |
| Vitamin B6 | 0.07 MG | 0.291 MG |
| Folate | 8 UG | 46 UG |
Minerals
calcium
Currant has 371% more calcium than red bell pepper - red bell pepper has 7mg of calcium per 100 grams and currant has 33mg of calcium.
iron
Currant has 133% more iron than red bell pepper - red bell pepper has 0.43mg of iron per 100 grams and currant has 1mg of iron.
potassium
Both red bell pepper and currants are high in potassium. Currant has 30% more potassium than red bell pepper - red bell pepper has 211mg 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 red bell pepper contain significant amounts of lutein + zeaxanthin.
| Currants | Red Bell Pepper | |
|---|---|---|
| beta-carotene | 25 UG | 1624 UG |
| lutein + zeaxanthin | 47 UG | 51 UG |
| alpha-carotene | ~ | 20 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both currants and red bell pepper contain significant amounts of alpha linoleic acid (ALA).
| Currants | Red Bell Pepper | |
|---|---|---|
| alpha linoleic acid | 0.035 G | 0.056 G |
| Total | 0.035 G | 0.056 G |
omega 6s
Comparing omega-6 fatty acids, both currants and red bell pepper contain significant amounts of linoleic acid.
| Currants | Red Bell Pepper | |
|---|---|---|
| linoleic acid | 0.053 G | 0.1 G |
| Total | 0.053 G | 0.1 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 Red Bell Pepper (Peppers, sweet, red, raw) .
Currants g
()
|
Daily Values (%) |
Red Bell Pepper 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 red bell pepper or currants contain more calories in 100 grams?Red bell pepper has 50% less calories than currant - red bell pepper has 26 calories in 100g and currant has 56 calories.
Does red bell pepper or currants have more carbohydrates?
By weight, red bell pepper has 60% fewer carbohydrates than currant - red bell pepper has 6g of carbs for 100g and currant has 13.8g of carbohydrates.
Does red bell pepper or currants contain more potassium?
Both red bell pepper and currants are high in potassium. Currant has 30% more potassium than red bell pepper - red bell pepper has 211mg of potassium in 100 grams and currant has 275mg of potassium.