Currants vs. Peas
Nutrition comparison of Currants and Peas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
currants
versus
peas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in currants and peas:
- Both peas and currants are high in Vitamin C, dietary fiber and potassium.
- Pea has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
USDA sources for nutritional information: Currants (Currants, red and white, raw) and Peas (Peas, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Currant has 31% less calories than pea - pea has 81 calories per 100 grams and currant has 56 calories.
For macronutrient ratios, currants is lighter in protein, heavier in carbs and similar to peas for fat. Currants has a macronutrient ratio of 9:88:3 and for peas, 26:69:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Currants | Peas | |
|---|---|---|
| Protein | 9% | 26% |
| Carbohydrates | 88% | 69% |
| Fat | 3% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Peas and currants contain similar amounts of carbs - pea has 14.5g of total carbs per 100 grams and currant has 13.8g of carbohydrates.
dietary fiber
Both peas and currants are high in dietary fiber. Pea has 33% more dietary fiber than currant - pea has 5.7g of dietary fiber per 100 grams and currant has 4.3g of dietary fiber.
sugar
Peas and currants contain similar amounts of sugar - pea has 5.7g of sugar per 100 grams and currant has 7.4g of sugar.
Protein
protein
Pea has 287% more protein than currant - pea has 5.4g of protein per 100 grams and currant has 1.4g of protein.
Fat
saturated fat
Both peas and currants are low in saturated fat - pea has 0.07g of saturated fat per 100 grams and currant has 0.02g of saturated fat.
Vitamins
Vitamin C
Both peas and currants are high in Vitamin C. Pea is very similar to pea for Vitamin C - pea has 40mg of Vitamin C per 100 grams and currant has 41mg of Vitamin C.
Vitamin A
Pea has 18 times more Vitamin A than currant - pea has 38ug of Vitamin A per 100 grams and currant has 2ug of Vitamin A.
Vitamin E
Peas and currants contain similar amounts of Vitamin E - pea has 0.13mg of Vitamin E per 100 grams and currant has 0.1mg of Vitamin E.
Vitamin K
Peas and currants contain similar amounts of Vitamin K - pea has 24.8ug of Vitamin K per 100 grams and currant has 11ug of Vitamin K.
The B Vitamins
Pea has more thiamin, riboflavin, niacin, Vitamin B6 and folate. Both currants and peas contain significant amounts of pantothenic acid.
| Currants | Peas | |
|---|---|---|
| Thiamin | 0.04 MG | 0.266 MG |
| Riboflavin | 0.05 MG | 0.132 MG |
| Niacin | 0.1 MG | 2.09 MG |
| Pantothenic acid | 0.064 MG | 0.104 MG |
| Vitamin B6 | 0.07 MG | 0.169 MG |
| Folate | 8 UG | 65 UG |
Minerals
calcium
Peas and currants contain similar amounts of calcium - pea has 25mg of calcium per 100 grams and currant has 33mg of calcium.
iron
Pea has 47% more iron than currant - pea has 1.5mg of iron per 100 grams and currant has 1mg of iron.
potassium
Both peas and currants are high in potassium. Pea is very similar to pea for potassium - pea has 244mg 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 | Peas | |
|---|---|---|
| beta-carotene | 25 UG | 449 UG |
| lutein + zeaxanthin | 47 UG | 2477 UG |
| alpha-carotene | ~ | 21 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both currants and peas contain significant amounts of alpha linoleic acid (ALA).
| Currants | Peas | |
|---|---|---|
| alpha linoleic acid | 0.035 G | 0.035 G |
| Total | 0.035 G | 0.035 G |
omega 6s
Comparing omega-6 fatty acids, pea has more linoleic acid than currant per 100 grams.
| Currants | Peas | |
|---|---|---|
| linoleic acid | 0.053 G | 0.152 G |
| Total | 0.053 G | 0.152 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 (%) |
Peas 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 peas or currants contain more calories in 100 grams?Currant has 30% less calories than pea - pea has 81 calories in 100g and currant has 56 calories.
Does peas or currants have more carbohydrates?
By weight, peas and currants contain similar amounts of carbs - pea has 14.5g of carbs for 100g and currant has 13.8g of carbohydrates.
Does peas or currants contain more potassium?
Both peas and currants are high in potassium. Pea is very similar to pea for potassium - pea has 244mg of potassium in 100 grams and currant has 275mg of potassium.