Currants vs. Raisins
Nutrition comparison of Currants and Raisins
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
currants
versus
raisins
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in currants and raisins:
- Both raisins and currants are high in dietary fiber and potassium.
- Currant is an excellent source of Vitamin C.
- Raisin has more thiamin, riboflavin, niacin and Vitamin B6.
- Raisin is a great source of iron.
USDA sources for nutritional information: Currants (Currants, red and white, raw) and Raisins (Raisins, seeded) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raisin is high in calories and currant has 81% less calories than raisin - raisin has 296 calories per 100 grams and currant has 56 calories.
For macronutrient ratios, currants is heavier in protein, lighter in carbs and similar to raisins for fat. Currants has a macronutrient ratio of 9:88:3 and for raisins, 3:95:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Currants | Raisins | |
|---|---|---|
| Protein | 9% | 3% |
| Carbohydrates | 88% | 95% |
| Fat | 3% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Raisin is high in carbohydrates and currant has 82% less carbohydrates than raisin - raisin has 78.5g of total carbs per 100 grams and currant has 13.8g of carbohydrates.
dietary fiber
Both raisins and currants are high in dietary fiber. Raisin has 58% more dietary fiber than currant - raisin has 6.8g of dietary fiber per 100 grams and currant has 4.3g of dietary fiber.
sugar
Raisin has less sugar than currant - currant has 7.4g of sugar per 100 grams and raisin does not contain significant amounts.
Protein
protein
Raisins and currants contain similar amounts of protein - raisin has 2.5g of protein per 100 grams and currant has 1.4g of protein.
Fat
saturated fat
Both raisins and currants are low in saturated fat - raisin has 0.18g 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 raisin - raisin has 5.4mg of Vitamin C per 100 grams and currant has 41mg of Vitamin C.
Vitamin A
Currants and raisins contain similar amounts of Vitamin A - currant has 2ug of Vitamin A per 100 grams and raisin does not contain significant amounts.
Vitamin E
Currants and raisins contain similar amounts of Vitamin E - currant has 0.1mg of Vitamin E per 100 grams and raisin does not contain significant amounts.
Vitamin K
Currant has more Vitamin K than raisin - currant has 11ug of Vitamin K per 100 grams and raisin does not contain significant amounts.
The B Vitamins
Raisin has more thiamin, riboflavin, niacin and Vitamin B6. Both currants and raisins contain significant amounts of pantothenic acid and folate.
| Currants | Raisins | |
|---|---|---|
| Thiamin | 0.04 MG | 0.112 MG |
| Riboflavin | 0.05 MG | 0.182 MG |
| Niacin | 0.1 MG | 1.114 MG |
| Pantothenic acid | 0.064 MG | 0.045 MG |
| Vitamin B6 | 0.07 MG | 0.188 MG |
| Folate | 8 UG | 3 UG |
Minerals
calcium
Raisins and currants contain similar amounts of calcium - raisin has 28mg of calcium per 100 grams and currant has 33mg of calcium.
iron
Raisin is a great source of iron and it has 159% more iron than currant - raisin has 2.6mg of iron per 100 grams and currant has 1mg of iron.
potassium
Both raisins and currants are high in potassium. Raisin has 200% more potassium than currant - raisin has 825mg of potassium per 100 grams and currant has 275mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both currants and raisins contain significant amounts of alpha linoleic acid (ALA).
| Currants | Raisins | |
|---|---|---|
| alpha linoleic acid | 0.035 G | 0.037 G |
| Total | 0.035 G | 0.037 G |
omega 6s
Comparing omega-6 fatty acids, raisin has more linoleic acid than currant per 100 grams.
| Currants | Raisins | |
|---|---|---|
| linoleic acid | 0.053 G | 0.122 G |
| Total | 0.053 G | 0.122 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 (%) |
Raisins 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 raisins or currants contain more calories in 100 grams?Raisin is high in calories and currant has 80% less calories than raisin - raisin has 296 calories in 100g and currant has 56 calories.
Does raisins or currants have more carbohydrates?
By weight, raisin is high in carbohydrates and currant has 80% fewer carbohydrates than raisin - raisin has 78.5g of carbs for 100g and currant has 13.8g of carbohydrates.
Does raisins or currants contain more potassium?
Both raisins and currants are high in potassium. Raisin has 200% more potassium than currant - raisin has 825mg of potassium in 100 grams and currant has 275mg of potassium.