Currants vs. Pea Shoots
Nutrition comparison of Currants and Pea Shoots
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
currants
versus
pea shoots
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in currants and pea shoots:
- Both currants and pea shoots are high in Vitamin C and dietary fiber.
- Currant is a great source of potassium.
- Pea shoot has more thiamin, niacin and folate, however, currant contains more pantothenic acid.
USDA sources for nutritional information: Currants (Currants, red and white, raw) and Pea Shoots (ORGANIC PEA SHOOTS) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pea shoot has 38% less calories than currant - currant has 56 calories per 100 grams and pea shoot has 35 calories.
For macronutrient ratios, currants is lighter in protein, heavier in carbs and lighter in fat compared to pea shoots per calorie. Currants has a macronutrient ratio of 9:88:3 and for pea shoots, 23:69:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Currants | Pea Shoots | |
|---|---|---|
| Protein | 9% | 23% |
| Carbohydrates | 88% | 69% |
| Fat | 3% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Pea shoot has 49% less carbohydrates than currant - currant has 13.8g of total carbs per 100 grams and pea shoot has 7.1g of carbohydrates.
dietary fiber
Both currants and pea shoots are high in dietary fiber. Currant has 79% more dietary fiber than pea shoot - currant has 4.3g of dietary fiber per 100 grams and pea shoot has 2.4g of dietary fiber.
sugar
Currants and pea shoots contain similar amounts of sugar - currant has 7.4g of sugar per 100 grams and pea shoot has 3.5g of sugar.
Protein
protein
Currants and pea shoots contain similar amounts of protein - currant has 1.4g of protein per 100 grams and pea shoot has 2.4g of protein.
Fat
saturated fat
Both currants and pea shoots are low in saturated fat - currant has 0.02g of saturated fat per 100 grams and pea shoot does not contain significant amounts.
Vitamins
Vitamin C
Both currants and pea shoots are high in Vitamin C. Currant has 66% more Vitamin C than pea shoot - currant has 41mg of Vitamin C per 100 grams and pea shoot has 24.7mg of Vitamin C.
Vitamin A
Currants and pea shoots contain similar amounts of Vitamin A - currant has 2ug of Vitamin A per 100 grams and pea shoot has 12ug of Vitamin A.
Vitamin E
Currants and pea shoots contain similar amounts of Vitamin E - currant has 0.1mg of Vitamin E per 100 grams and pea shoot does not contain significant amounts.
Vitamin K
Currant has more Vitamin K than pea shoot - currant has 11ug of Vitamin K per 100 grams and pea shoot does not contain significant amounts.
The B Vitamins
Pea shoot has more thiamin, niacin and folate, however, currant contains more pantothenic acid. Both currants and pea shoots contain significant amounts of riboflavin and Vitamin B6.
| Currants | Pea Shoots | |
|---|---|---|
| Thiamin | 0.04 MG | 0.1 MG |
| Riboflavin | 0.05 MG | 0.05 MG |
| Niacin | 0.1 MG | 1 MG |
| Pantothenic acid | 0.064 MG | ~ |
| Vitamin B6 | 0.07 MG | 0.1 MG |
| Folate | 8 UG | 62 UG |
Minerals
calcium
Currant has 38% more calcium than pea shoot - currant has 33mg of calcium per 100 grams and pea shoot has 24mg of calcium.
iron
Currants and pea shoots contain similar amounts of iron - currant has 1mg of iron per 100 grams and pea shoot has 1.3mg of iron.
potassium
Currant is a great source of potassium and it has 72% more potassium than pea shoot - currant has 275mg of potassium per 100 grams and pea shoot has 160mg of potassium.
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.
Note: The specific food items compared are: Currants (Currants, red and white, raw) and Pea Shoots (ORGANIC PEA SHOOTS) .
Currants g
()
|
Daily Values (%) |
Pea Shoots 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 currants or pea shoots contain more calories in 100 grams?Pea shoot has 40% less calories than currant - currant has 56 calories in 100g and pea shoot has 35 calories.
Does currants or pea shoots have more carbohydrates?
By weight, pea shoot has 50% fewer carbohydrates than currant - currant has 13.8g of carbs for 100g and pea shoot has 7.1g of carbohydrates.