Currants vs. Lemon Zest
Nutrition comparison of Currants and Lemon Zest
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
currants
versus
lemon zest
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in currants and lemon zest:
- Both lemon zest and currants are high in Vitamin C and dietary fiber.
- Currant is a great source of potassium.
- Lemon zest has more niacin, pantothenic acid and Vitamin B6.
- Lemon zest is an excellent source of calcium.
USDA sources for nutritional information: Currants (Currants, red and white, raw) and Lemon Zest (Lemon peel, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Lemon zest and currants contain similar amounts of calories - lemon zest has 47 calories per 100 grams and currant has 56 calories.
For macronutrient ratios, currants is similar to lemon zest for protein, carbs and fat. Currants has a macronutrient ratio of 9:88:3 and for lemon zest, 8:88:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Currants | Lemon Zest | |
|---|---|---|
| Protein | 9% | 8% |
| Carbohydrates | 88% | 88% |
| Fat | 3% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Lemon zest and currants contain similar amounts of carbs - lemon zest has 16g of total carbs per 100 grams and currant has 13.8g of carbohydrates.
dietary fiber
Both lemon zest and currants are high in dietary fiber. Lemon zest has 147% more dietary fiber than currant - lemon zest has 10.6g of dietary fiber per 100 grams and currant has 4.3g of dietary fiber.
sugar
Lemon zest and currants contain similar amounts of sugar - lemon zest has 4.2g of sugar per 100 grams and currant has 7.4g of sugar.
Protein
protein
Lemon zest and currants contain similar amounts of protein - lemon zest has 1.5g of protein per 100 grams and currant has 1.4g of protein.
Fat
saturated fat
Both lemon zest and currants are low in saturated fat - lemon zest has 0.04g of saturated fat per 100 grams and currant has 0.02g of saturated fat.
Vitamins
Vitamin C
Both lemon zest and currants are high in Vitamin C. Lemon zest has 215% more Vitamin C than currant - lemon zest has 129mg of Vitamin C per 100 grams and currant has 41mg of Vitamin C.
Vitamin A
Lemon zest and currants contain similar amounts of Vitamin A - lemon zest has 3ug of Vitamin A per 100 grams and currant has 2ug of Vitamin A.
Vitamin E
Lemon zest and currants contain similar amounts of Vitamin E - lemon zest has 0.25mg of Vitamin E per 100 grams and currant has 0.1mg of Vitamin E.
Vitamin K
Currant has more Vitamin K than lemon zest - currant has 11ug of Vitamin K per 100 grams and lemon zest does not contain significant amounts.
The B Vitamins
Lemon zest has more niacin, pantothenic acid and Vitamin B6. Both currants and lemon zest contain significant amounts of thiamin, riboflavin and folate.
| Currants | Lemon Zest | |
|---|---|---|
| Thiamin | 0.04 MG | 0.06 MG |
| Riboflavin | 0.05 MG | 0.08 MG |
| Niacin | 0.1 MG | 0.4 MG |
| Pantothenic acid | 0.064 MG | 0.319 MG |
| Vitamin B6 | 0.07 MG | 0.172 MG |
| Folate | 8 UG | 13 UG |
Minerals
calcium
Lemon zest is an excellent source of calcium and it has 306% more calcium than currant - lemon zest has 134mg of calcium per 100 grams and currant has 33mg of calcium.
iron
Lemon zest and currants contain similar amounts of iron - lemon zest has 0.8mg of iron per 100 grams and currant has 1mg of iron.
potassium
Currant is a great source of potassium and it has 72% more potassium than lemon zest - lemon zest has 160mg 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 | Lemon Zest | |
|---|---|---|
| beta-carotene | 25 UG | 7 UG |
| lutein + zeaxanthin | 47 UG | 18 UG |
| alpha-carotene | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both currants and lemon zest contain significant amounts of alpha linoleic acid (ALA).
| Currants | Lemon Zest | |
|---|---|---|
| alpha linoleic acid | 0.035 G | 0.026 G |
| Total | 0.035 G | 0.026 G |
omega 6s
Comparing omega-6 fatty acids, both currants and lemon zest contain significant amounts of linoleic acid.
| Currants | Lemon Zest | |
|---|---|---|
| linoleic acid | 0.053 G | 0.063 G |
| Total | 0.053 G | 0.063 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Currants or Lemon Zest .
Note: The specific food items compared are: Currants (Currants, red and white, raw) and Lemon Zest (Lemon peel, raw) .
Currants g
()
|
Daily Values (%) |
Lemon Zest 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 % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 lemon zest or currants contain more calories in 100 grams?Lemon zest and currants contain similar amounts of calories - lemon zest has 47 calories in 100g and currant has 56 calories.
Does lemon zest or currants have more carbohydrates?
By weight, lemon zest and currants contain similar amounts of carbs - lemon zest has 16g of carbs for 100g and currant has 13.8g of carbohydrates.
Does lemon zest or currants contain more calcium?
Lemon zest is a rich source of calcium and it has 310% more calcium than currant - lemon zest has 134mg of calcium in 100 grams and currant has 33mg of calcium.