Currants vs. Raspberries
Nutrition comparison of Currants and Raspberries
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
currants
versus
raspberries
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in currants and raspberries:
- Both raspberries and currants are high in Vitamin C and dietary fiber.
- Currant has more beta-carotene than raspberry, however, raspberry contains more lutein + zeaxanthin than currant.
- Currant is a great source of potassium.
- Raspberry has more niacin, pantothenic acid and folate.
USDA sources for nutritional information: Currants (Currants, red and white, raw) and Raspberries (Raspberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raspberries and currants contain similar amounts of calories - raspberry has 52 calories per 100 grams and currant has 56 calories.
For macronutrient ratios, currants is heavier in carbs, lighter in fat and similar to raspberries for protein. Currants has a macronutrient ratio of 9:88:3 and for raspberries, 8:82:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Currants | Raspberries | |
|---|---|---|
| Protein | 9% | 8% |
| Carbohydrates | 88% | 82% |
| Fat | 3% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Raspberries and currants contain similar amounts of carbs - raspberry has 11.9g of total carbs per 100 grams and currant has 13.8g of carbohydrates.
dietary fiber
Both raspberries and currants are high in dietary fiber. Raspberry has 51% more dietary fiber than currant - raspberry has 6.5g of dietary fiber per 100 grams and currant has 4.3g of dietary fiber.
sugar
Raspberries and currants contain similar amounts of sugar - raspberry has 4.4g of sugar per 100 grams and currant has 7.4g of sugar.
Protein
protein
Raspberries and currants contain similar amounts of protein - raspberry has 1.2g of protein per 100 grams and currant has 1.4g of protein.
Fat
saturated fat
Both raspberries and currants are low in saturated fat - raspberry has 0.02g of saturated fat per 100 grams and currant has 0.02g of saturated fat.
Vitamins
Vitamin C
Both raspberries and currants are high in Vitamin C. Currant has 56% more Vitamin C than raspberry - raspberry has 26.2mg of Vitamin C per 100 grams and currant has 41mg of Vitamin C.
Vitamin A
Raspberries and currants contain similar amounts of Vitamin A - raspberry has 2ug of Vitamin A per 100 grams and currant has 2ug of Vitamin A.
Vitamin E
Raspberries and currants contain similar amounts of Vitamin E - raspberry has 0.87mg of Vitamin E per 100 grams and currant has 0.1mg of Vitamin E.
Vitamin K
Raspberries and currants contain similar amounts of Vitamin K - raspberry has 7.8ug of Vitamin K per 100 grams and currant has 11ug of Vitamin K.
The B Vitamins
Raspberry has more niacin, pantothenic acid and folate. Both currants and raspberries contain significant amounts of thiamin, riboflavin and Vitamin B6.
| Currants | Raspberries | |
|---|---|---|
| Thiamin | 0.04 MG | 0.032 MG |
| Riboflavin | 0.05 MG | 0.038 MG |
| Niacin | 0.1 MG | 0.598 MG |
| Pantothenic acid | 0.064 MG | 0.329 MG |
| Vitamin B6 | 0.07 MG | 0.055 MG |
| Folate | 8 UG | 21 UG |
Minerals
calcium
Raspberries and currants contain similar amounts of calcium - raspberry has 25mg of calcium per 100 grams and currant has 33mg of calcium.
iron
Raspberries and currants contain similar amounts of iron - raspberry has 0.69mg of iron per 100 grams and currant has 1mg of iron.
potassium
Currant is a great source of potassium and it has 82% more potassium than raspberry - raspberry has 151mg 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, currant has more beta-carotene than raspberry per 100 grams, however, raspberry contains more lutein + zeaxanthin than currant per 100 grams.
| Currants | Raspberries | |
|---|---|---|
| beta-carotene | 25 UG | 12 UG |
| lutein + zeaxanthin | 47 UG | 136 UG |
| alpha-carotene | ~ | 16 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raspberry has more alpha linoleic acid (ALA) than currant per 100 grams.
| Currants | Raspberries | |
|---|---|---|
| alpha linoleic acid | 0.035 G | 0.126 G |
| Total | 0.035 G | 0.126 G |
omega 6s
Comparing omega-6 fatty acids, raspberry has more linoleic acid than currant per 100 grams.
| Currants | Raspberries | |
|---|---|---|
| linoleic acid | 0.053 G | 0.249 G |
| Total | 0.053 G | 0.249 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.
Note: The specific food items compared are: Currants (Currants, red and white, raw) and Raspberries (Raspberries, raw) .
Currants g
()
|
Daily Values (%) |
Raspberries 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 % |
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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 % |
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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 % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 raspberries or currants contain more calories in 100 grams?Raspberries and currants contain similar amounts of calories - raspberry has 52 calories in 100g and currant has 56 calories.
Does raspberries or currants have more carbohydrates?
By weight, raspberries and currants contain similar amounts of carbs - raspberry has 11.9g of carbs for 100g and currant has 13.8g of carbohydrates.