Currants vs. Orange
Nutrition comparison of Currants and Orange
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
currants
versus
orange
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in currants and orange:
- Both orange and currants are high in Vitamin C and dietary fiber.
- Currant is a great source of potassium.
- Orange has more thiamin, niacin and pantothenic acid.
- Orange is a great source of calcium.
USDA sources for nutritional information: Currants (Currants, red and white, raw) and Orange (Oranges, raw, Florida) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Orange and currants contain similar amounts of calories - orange has 46 calories per 100 grams and currant has 56 calories.
For macronutrient ratios, currants is similar to orange for protein, carbs and fat. Currants has a macronutrient ratio of 9:88:3 and for orange, 6:91:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Currants | Orange | |
|---|---|---|
| Protein | 9% | 6% |
| Carbohydrates | 88% | 91% |
| Fat | 3% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Orange and currants contain similar amounts of carbs - orange has 11.5g of total carbs per 100 grams and currant has 13.8g of carbohydrates.
dietary fiber
Both orange and currants are high in dietary fiber. Currant has 79% more dietary fiber than orange - orange has 2.4g of dietary fiber per 100 grams and currant has 4.3g of dietary fiber.
sugar
Orange and currants contain similar amounts of sugar - orange has 9.1g of sugar per 100 grams and currant has 7.4g of sugar.
Protein
protein
Orange and currants contain similar amounts of protein - orange has 0.7g of protein per 100 grams and currant has 1.4g of protein.
Fat
saturated fat
Both orange and currants are low in saturated fat - orange has 0.03g of saturated fat per 100 grams and currant has 0.02g of saturated fat.
Vitamins
Vitamin C
Both orange and currants are high in Vitamin C. Orange has a little more Vitamin C (10%) than currant by weight - orange has 45mg of Vitamin C per 100 grams and currant has 41mg of Vitamin C.
Vitamin A
Orange and currants contain similar amounts of Vitamin A - orange has 11ug of Vitamin A per 100 grams and currant has 2ug of Vitamin A.
Vitamin E
Orange and currants contain similar amounts of Vitamin E - orange has 0.18mg of Vitamin E per 100 grams and currant has 0.1mg of Vitamin E.
Vitamin K
Currant has more Vitamin K than orange - currant has 11ug of Vitamin K per 100 grams and orange does not contain significant amounts.
The B Vitamins
Orange has more thiamin, niacin and pantothenic acid. Both currants and orange contain significant amounts of riboflavin, Vitamin B6 and folate.
| Currants | Orange | |
|---|---|---|
| Thiamin | 0.04 MG | 0.1 MG |
| Riboflavin | 0.05 MG | 0.04 MG |
| Niacin | 0.1 MG | 0.4 MG |
| Pantothenic acid | 0.064 MG | 0.25 MG |
| Vitamin B6 | 0.07 MG | 0.051 MG |
| Folate | 8 UG | 17 UG |
Minerals
calcium
Orange is a great source of calcium and it has 30% more calcium than currant - orange has 43mg of calcium per 100 grams and currant has 33mg of calcium.
iron
Currant has 10 times more iron than orange - orange has 0.09mg of iron per 100 grams and currant has 1mg of iron.
potassium
Currant is a great source of potassium and it has 63% more potassium than orange - orange has 169mg 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 | Orange | |
|---|---|---|
| beta-carotene | 25 UG | 71 UG |
| lutein + zeaxanthin | 47 UG | 129 UG |
| alpha-carotene | ~ | 11 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, currant has more alpha linoleic acid (ALA) than orange per 100 grams.
| Currants | Orange | |
|---|---|---|
| alpha linoleic acid | 0.035 G | 0.011 G |
| Total | 0.035 G | 0.011 G |
omega 6s
Comparing omega-6 fatty acids, both currants and orange contain significant amounts of linoleic acid.
| Currants | Orange | |
|---|---|---|
| linoleic acid | 0.053 G | 0.031 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 (%) |
Orange 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 orange or currants contain more calories in 100 grams?Orange and currants contain similar amounts of calories - orange has 46 calories in 100g and currant has 56 calories.
Does orange or currants have more carbohydrates?
By weight, orange and currants contain similar amounts of carbs - orange has 11.5g of carbs for 100g and currant has 13.8g of carbohydrates.