Currants vs. Watermelon
Nutrition comparison of Currants and Watermelon
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
currants
versus
watermelon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in currants and watermelon:
- Currant has more riboflavin, however, watermelon contains more pantothenic acid.
- Currant is a great source of potassium.
- Currant is an excellent source of Vitamin C and dietary fiber.
- Watermelon has more beta-carotene and lycopene than currant, however, currant contains more lutein + zeaxanthin than watermelon.
USDA sources for nutritional information: Currants (Currants, red and white, raw) and Watermelon (Watermelon, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Watermelon has 46% less calories than currant - watermelon has 30 calories per 100 grams and currant has 56 calories.
For macronutrient ratios, currants is similar to watermelon for protein, carbs and fat. Currants has a macronutrient ratio of 9:88:3 and for watermelon, 7:90:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Currants | Watermelon | |
|---|---|---|
| Protein | 9% | 7% |
| Carbohydrates | 88% | 90% |
| Fat | 3% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Watermelon has 45% less carbohydrates than currant - watermelon has 7.6g 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 975% more dietary fiber than watermelon - watermelon has 0.4g of dietary fiber per 100 grams and currant has 4.3g of dietary fiber.
sugar
Watermelon and currants contain similar amounts of sugar - watermelon has 6.2g of sugar per 100 grams and currant has 7.4g of sugar.
Protein
protein
Watermelon and currants contain similar amounts of protein - watermelon has 0.61g of protein per 100 grams and currant has 1.4g of protein.
Fat
saturated fat
Both watermelon and currants are low in saturated fat - watermelon 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 406% more Vitamin C than watermelon - watermelon has 8.1mg of Vitamin C per 100 grams and currant has 41mg of Vitamin C.
Vitamin A
Watermelon has 13 times more Vitamin A than currant - watermelon has 28ug of Vitamin A per 100 grams and currant has 2ug of Vitamin A.
Vitamin E
Watermelon and currants contain similar amounts of Vitamin E - watermelon has 0.05mg of Vitamin E per 100 grams and currant has 0.1mg of Vitamin E.
Vitamin K
Watermelon and currants contain similar amounts of Vitamin K - watermelon has 0.1ug of Vitamin K per 100 grams and currant has 11ug of Vitamin K.
The B Vitamins
Currant has more riboflavin, however, watermelon contains more pantothenic acid. Both currants and watermelon contain significant amounts of thiamin, niacin, Vitamin B6 and folate.
| Currants | Watermelon | |
|---|---|---|
| Thiamin | 0.04 MG | 0.033 MG |
| Riboflavin | 0.05 MG | 0.021 MG |
| Niacin | 0.1 MG | 0.178 MG |
| Pantothenic acid | 0.064 MG | 0.221 MG |
| Vitamin B6 | 0.07 MG | 0.045 MG |
| Folate | 8 UG | 3 UG |
Minerals
calcium
Currant has 371% more calcium than watermelon - watermelon has 7mg of calcium per 100 grams and currant has 33mg of calcium.
iron
Currant has 317% more iron than watermelon - watermelon has 0.24mg of iron per 100 grams and currant has 1mg of iron.
potassium
Currant is a great source of potassium and it has 146% more potassium than watermelon - watermelon has 112mg 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, watermelon has more beta-carotene and lycopene than currant per 100 grams, however, currant contains more lutein + zeaxanthin than watermelon per 100 grams.
| Currants | Watermelon | |
|---|---|---|
| beta-carotene | 25 UG | 303 UG |
| lutein + zeaxanthin | 47 UG | 8 UG |
| lycopene | ~ | 4532 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both currants and watermelon contain significant amounts of linoleic acid.
| Currants | Watermelon | |
|---|---|---|
| linoleic acid | 0.053 G | 0.05 G |
| Total | 0.053 G | 0.05 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 Watermelon (Watermelon, raw) .
Currants g
()
|
Daily Values (%) |
Watermelon 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 watermelon or currants contain more calories in 100 grams?Watermelon has 50% less calories than currant - watermelon has 30 calories in 100g and currant has 56 calories.
Does watermelon or currants have more carbohydrates?
By weight, watermelon has 50% fewer carbohydrates than currant - watermelon has 7.6g of carbs for 100g and currant has 13.8g of carbohydrates.