Currants vs. Zucchini
Nutrition comparison of Currants and Zucchini
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
currants
versus
zucchini
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in currants and zucchini:
- Both zucchini and currants are high in Vitamin C and potassium.
- Currant is an excellent source of dietary fiber.
- Zucchini has 3.4 times less carbohydrates than currant.
- Zucchini has 66% less sugar than currant.
- Zucchini has 70% less calories than currant.
- Zucchini has more niacin, pantothenic acid, Vitamin B6 and folate.
USDA sources for nutritional information: Currants (Currants, red and white, raw) and Zucchini (Squash, summer, zucchini, includes skin, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Zucchini has 70% less calories than currant - zucchini has 17 calories per 100 grams and currant has 56 calories.
For macronutrient ratios, currants is lighter in protein, much heavier in carbs and lighter in fat compared to zucchini per calorie. Currants has a macronutrient ratio of 9:88:3 and for zucchini, 24:62:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Currants | Zucchini | |
|---|---|---|
| Protein | 9% | 24% |
| Carbohydrates | 88% | 62% |
| Fat | 3% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Zucchini has 3.4 times less carbohydrates than currant - zucchini has 3.1g 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 330% more dietary fiber than zucchini - zucchini has 1g of dietary fiber per 100 grams and currant has 4.3g of dietary fiber.
sugar
Zucchini has 66% less sugar than currant - zucchini has 2.5g of sugar per 100 grams and currant has 7.4g of sugar.
Protein
protein
Zucchini and currants contain similar amounts of protein - zucchini has 1.2g of protein per 100 grams and currant has 1.4g of protein.
Fat
saturated fat
Both zucchini and currants are low in saturated fat - zucchini has 0.08g of saturated fat per 100 grams and currant has 0.02g of saturated fat.
Vitamins
Vitamin C
Both zucchini and currants are high in Vitamin C. Currant has 129% more Vitamin C than zucchini - zucchini has 17.9mg of Vitamin C per 100 grams and currant has 41mg of Vitamin C.
Vitamin A
Zucchini and currants contain similar amounts of Vitamin A - zucchini has 10ug of Vitamin A per 100 grams and currant has 2ug of Vitamin A.
Vitamin E
Zucchini and currants contain similar amounts of Vitamin E - zucchini has 0.12mg of Vitamin E per 100 grams and currant has 0.1mg of Vitamin E.
Vitamin K
Zucchini and currants contain similar amounts of Vitamin K - zucchini has 4.3ug of Vitamin K per 100 grams and currant has 11ug of Vitamin K.
The B Vitamins
Zucchini has more niacin, pantothenic acid, Vitamin B6 and folate. Both currants and zucchini contain significant amounts of thiamin and riboflavin.
| Currants | Zucchini | |
|---|---|---|
| Thiamin | 0.04 MG | 0.045 MG |
| Riboflavin | 0.05 MG | 0.094 MG |
| Niacin | 0.1 MG | 0.451 MG |
| Pantothenic acid | 0.064 MG | 0.204 MG |
| Vitamin B6 | 0.07 MG | 0.163 MG |
| Folate | 8 UG | 24 UG |
Minerals
calcium
Currant has 106% more calcium than zucchini - zucchini has 16mg of calcium per 100 grams and currant has 33mg of calcium.
iron
Currant has 170% more iron than zucchini - zucchini has 0.37mg of iron per 100 grams and currant has 1mg of iron.
potassium
Both zucchini and currants are high in potassium. Zucchini is very similar to zucchini for potassium - zucchini has 261mg 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 | Zucchini | |
|---|---|---|
| beta-carotene | 25 UG | 120 UG |
| lutein + zeaxanthin | 47 UG | 2125 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both currants and zucchini contain significant amounts of alpha linoleic acid (ALA).
| Currants | Zucchini | |
|---|---|---|
| alpha linoleic acid | 0.035 G | 0.061 G |
| Total | 0.035 G | 0.061 G |
omega 6s
Comparing omega-6 fatty acids, both currants and zucchini contain significant amounts of linoleic acid.
| Currants | Zucchini | |
|---|---|---|
| linoleic acid | 0.053 G | 0.03 G |
| other omega 6 | ~ | 0.001 G |
| Total | 0.053 G | 0.031 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 (%) |
Zucchini 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 zucchini or currants contain more calories in 100 grams?Zucchini has 70% less calories than currant - zucchini has 17 calories in 100g and currant has 56 calories.
Does zucchini or currants have more carbohydrates?
By weight, zucchini has 3.4 times fewer carbohydrates than currant - zucchini has 3.1g of carbs for 100g and currant has 13.8g of carbohydrates.
Does zucchini or currants contain more potassium?
Both zucchini and currants are high in potassium. Zucchini is very similar to zucchini for potassium - zucchini has 261mg of potassium in 100 grams and currant has 275mg of potassium.