Currants vs. Dates
Nutrition comparison of Currants and Dates
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
currants
versus
dates
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in currants and dates:
- Both dates and currants are high in dietary fiber and potassium.
- Currant is an excellent source of Vitamin C.
- Date has more beta-carotene than currant, however, currant contains more lutein + zeaxanthin than date.
- Date has more niacin, pantothenic acid and Vitamin B6.
- Date is an excellent source of calcium.
USDA sources for nutritional information: Currants (Currants, red and white, raw) and Dates (Dates, medjool) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Date is high in calories and currant has 80% less calories than date - date has 277 calories per 100 grams and currant has 56 calories.
For macronutrient ratios, currants is heavier in protein, lighter in carbs and similar to dates for fat. Currants has a macronutrient ratio of 9:88:3 and for dates, 2:98:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Currants | Dates | |
|---|---|---|
| Protein | 9% | 2% |
| Carbohydrates | 88% | 98% |
| Fat | 3% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and currant has 82% less carbohydrates than date - date has 75g of total carbs per 100 grams and currant has 13.8g of carbohydrates.
dietary fiber
Both dates and currants are high in dietary fiber. Date has 56% more dietary fiber than currant - date has 6.7g of dietary fiber per 100 grams and currant has 4.3g of dietary fiber.
sugar
Date is high in sugar and currant has 89% less sugar than date - date has 66.5g of sugar per 100 grams and currant has 7.4g of sugar.
Protein
protein
Dates and currants contain similar amounts of protein - date has 1.8g of protein per 100 grams and currant has 1.4g of protein.
Fat
saturated fat
Both currants and dates are low in saturated fat - currant has 0.02g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin C
Currant is an excellent source of Vitamin C and it has more Vitamin C than date - currant has 41mg of Vitamin C per 100 grams and date does not contain significant amounts.
Vitamin A
Dates and currants contain similar amounts of Vitamin A - date has 7ug of Vitamin A per 100 grams and currant has 2ug of Vitamin A.
Vitamin E
Currants and dates contain similar amounts of Vitamin E - currant has 0.1mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Dates and currants contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and currant has 11ug of Vitamin K.
The B Vitamins
Date has more niacin, pantothenic acid and Vitamin B6. Both currants and dates contain significant amounts of thiamin, riboflavin and folate.
| Currants | Dates | |
|---|---|---|
| Thiamin | 0.04 MG | 0.05 MG |
| Riboflavin | 0.05 MG | 0.06 MG |
| Niacin | 0.1 MG | 1.61 MG |
| Pantothenic acid | 0.064 MG | 0.805 MG |
| Vitamin B6 | 0.07 MG | 0.249 MG |
| Folate | 8 UG | 15 UG |
Minerals
calcium
Date is an excellent source of calcium and it has 94% more calcium than currant - date has 64mg of calcium per 100 grams and currant has 33mg of calcium.
iron
Dates and currants contain similar amounts of iron - date has 0.9mg of iron per 100 grams and currant has 1mg of iron.
potassium
Both dates and currants are high in potassium. Date has 153% more potassium than currant - date has 696mg 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, date has more beta-carotene than currant per 100 grams, however, currant contains more lutein + zeaxanthin than date per 100 grams.
| Currants | Dates | |
|---|---|---|
| beta-carotene | 25 UG | 89 UG |
| lutein + zeaxanthin | 47 UG | 23 UG |
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 (%) |
Dates 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 dates or currants contain more calories in 100 grams?Date is high in calories and currant has 80% less calories than date - date has 277 calories in 100g and currant has 56 calories.
Does dates or currants have more carbohydrates?
By weight, date is high in carbohydrates and currant has 80% fewer carbohydrates than date - date has 75g of carbs for 100g and currant has 13.8g of carbohydrates.
Does dates or currants contain more calcium?
Date is a rich source of calcium and it has 90% more calcium than currant - date has 64mg of calcium in 100 grams and currant has 33mg of calcium.
Does dates or currants contain more potassium?
Both dates and currants are high in potassium. Date has 150% more potassium than currant - date has 696mg of potassium in 100 grams and currant has 275mg of potassium.