Currants vs. Nectarine
Nutrition comparison of Currants and Nectarine
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
currants
versus
nectarine
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in currants and nectarine:
- Both nectarine and currants are high in potassium.
- Currant has more riboflavin and Vitamin B6, however, nectarine contains more niacin and pantothenic acid.
- Currant is an excellent source of Vitamin C and dietary fiber.
USDA sources for nutritional information: Currants (Currants, red and white, raw) and Nectarine (Nectarines, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Nectarine and currants contain similar amounts of calories - nectarine has 44 calories per 100 grams and currant has 56 calories.
For macronutrient ratios, currants is similar to nectarine for protein, carbs and fat. Currants has a macronutrient ratio of 9:88:3 and for nectarine, 9:85:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Currants | Nectarine | |
|---|---|---|
| Protein | 9% | 9% |
| Carbohydrates | 88% | 85% |
| Fat | 3% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Nectarine and currants contain similar amounts of carbs - nectarine has 10.6g 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 153% more dietary fiber than nectarine - nectarine has 1.7g of dietary fiber per 100 grams and currant has 4.3g of dietary fiber.
sugar
Nectarine and currants contain similar amounts of sugar - nectarine has 7.9g of sugar per 100 grams and currant has 7.4g of sugar.
Protein
protein
Nectarine and currants contain similar amounts of protein - nectarine has 1.1g of protein per 100 grams and currant has 1.4g of protein.
Fat
saturated fat
Both nectarine and currants are low in saturated fat - nectarine has 0.03g 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 659% more Vitamin C than nectarine - nectarine has 5.4mg of Vitamin C per 100 grams and currant has 41mg of Vitamin C.
Vitamin A
Nectarine and currants contain similar amounts of Vitamin A - nectarine has 17ug of Vitamin A per 100 grams and currant has 2ug of Vitamin A.
Vitamin E
Nectarine and currants contain similar amounts of Vitamin E - nectarine has 0.77mg of Vitamin E per 100 grams and currant has 0.1mg of Vitamin E.
Vitamin K
Nectarine and currants contain similar amounts of Vitamin K - nectarine has 2.2ug of Vitamin K per 100 grams and currant has 11ug of Vitamin K.
The B Vitamins
Currant has more riboflavin and Vitamin B6, however, nectarine contains more niacin and pantothenic acid. Both currants and nectarine contain significant amounts of thiamin and folate.
| Currants | Nectarine | |
|---|---|---|
| Thiamin | 0.04 MG | 0.034 MG |
| Riboflavin | 0.05 MG | 0.027 MG |
| Niacin | 0.1 MG | 1.125 MG |
| Pantothenic acid | 0.064 MG | 0.185 MG |
| Vitamin B6 | 0.07 MG | 0.025 MG |
| Folate | 8 UG | 5 UG |
Minerals
calcium
Currant has 450% more calcium than nectarine - nectarine has 6mg of calcium per 100 grams and currant has 33mg of calcium.
iron
Currant has 257% more iron than nectarine - nectarine has 0.28mg of iron per 100 grams and currant has 1mg of iron.
potassium
Both nectarine and currants are high in potassium. Currant has 37% more potassium than nectarine - nectarine has 201mg 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 | Nectarine | |
|---|---|---|
| beta-carotene | 25 UG | 150 UG |
| lutein + zeaxanthin | 47 UG | 130 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, currant has more alpha linoleic acid (ALA) than nectarine per 100 grams.
| Currants | Nectarine | |
|---|---|---|
| alpha linoleic acid | 0.035 G | 0.002 G |
| Total | 0.035 G | 0.002 G |
omega 6s
Comparing omega-6 fatty acids, nectarine has more linoleic acid than currant per 100 grams.
| Currants | Nectarine | |
|---|---|---|
| linoleic acid | 0.053 G | 0.111 G |
| Total | 0.053 G | 0.111 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 (%) |
Nectarine 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 nectarine or currants contain more calories in 100 grams?Nectarine and currants contain similar amounts of calories - nectarine has 44 calories in 100g and currant has 56 calories.
Does nectarine or currants have more carbohydrates?
By weight, nectarine and currants contain similar amounts of carbs - nectarine has 10.6g of carbs for 100g and currant has 13.8g of carbohydrates.
Does nectarine or currants contain more potassium?
Both nectarine and currants are high in potassium. Currant has 40% more potassium than nectarine - nectarine has 201mg of potassium in 100 grams and currant has 275mg of potassium.