Currants vs. Strawberries
Nutrition comparison of Currants and Strawberries
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
currants
versus
strawberries
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in currants and strawberries:
- Both strawberries and currants are high in Vitamin C.
- Currant has more riboflavin, however, strawberry contains more niacin, pantothenic acid and folate.
- Currant is a great source of potassium.
- Currant is an excellent source of dietary fiber.
USDA sources for nutritional information: Currants (Currants, red and white, raw) and Strawberries (Strawberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Strawberry has 43% less calories than currant - strawberry has 32 calories per 100 grams and currant has 56 calories.
For macronutrient ratios, currants is lighter in fat and similar to strawberries for protein and carbs. Currants has a macronutrient ratio of 9:88:3 and for strawberries, 7:85:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Currants | Strawberries | |
|---|---|---|
| Protein | 9% | 7% |
| Carbohydrates | 88% | 85% |
| Fat | 3% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Strawberry has 44% less carbohydrates than currant - strawberry has 7.7g of total carbs per 100 grams and currant has 13.8g of carbohydrates.
dietary fiber
Currant is an excellent source of dietary fiber and it has 115% more dietary fiber than strawberry - strawberry has 2g of dietary fiber per 100 grams and currant has 4.3g of dietary fiber.
sugar
Strawberries and currants contain similar amounts of sugar - strawberry has 4.9g of sugar per 100 grams and currant has 7.4g of sugar.
Protein
protein
Strawberries and currants contain similar amounts of protein - strawberry has 0.67g of protein per 100 grams and currant has 1.4g of protein.
Fat
saturated fat
Both strawberries and currants are low in saturated fat - strawberry has 0.02g of saturated fat per 100 grams and currant has 0.02g of saturated fat.
Vitamins
Vitamin C
Both strawberries and currants are high in Vitamin C. Strawberry has 43% more Vitamin C than currant - strawberry has 58.8mg of Vitamin C per 100 grams and currant has 41mg of Vitamin C.
Vitamin A
Strawberries and currants contain similar amounts of Vitamin A - strawberry has 1ug of Vitamin A per 100 grams and currant has 2ug of Vitamin A.
Vitamin E
Strawberries and currants contain similar amounts of Vitamin E - strawberry has 0.29mg of Vitamin E per 100 grams and currant has 0.1mg of Vitamin E.
Vitamin K
Strawberries and currants contain similar amounts of Vitamin K - strawberry has 2.2ug of Vitamin K per 100 grams and currant has 11ug of Vitamin K.
The B Vitamins
Currant has more riboflavin, however, strawberry contains more niacin, pantothenic acid and folate. Both currants and strawberries contain significant amounts of thiamin and Vitamin B6.
| Currants | Strawberries | |
|---|---|---|
| Thiamin | 0.04 MG | 0.024 MG |
| Riboflavin | 0.05 MG | 0.022 MG |
| Niacin | 0.1 MG | 0.386 MG |
| Pantothenic acid | 0.064 MG | 0.125 MG |
| Vitamin B6 | 0.07 MG | 0.047 MG |
| Folate | 8 UG | 24 UG |
Minerals
calcium
Currant has 106% more calcium than strawberry - strawberry has 16mg of calcium per 100 grams and currant has 33mg of calcium.
iron
Currant has 144% more iron than strawberry - strawberry has 0.41mg of iron per 100 grams and currant has 1mg of iron.
potassium
Currant is a great source of potassium and it has 80% more potassium than strawberry - strawberry has 153mg 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, both currants and strawberries contain significant amounts of lutein + zeaxanthin.
| Currants | Strawberries | |
|---|---|---|
| beta-carotene | 25 UG | 7 UG |
| lutein + zeaxanthin | 47 UG | 26 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both currants and strawberries contain significant amounts of alpha linoleic acid (ALA).
| Currants | Strawberries | |
|---|---|---|
| alpha linoleic acid | 0.035 G | 0.065 G |
| Total | 0.035 G | 0.065 G |
omega 6s
Comparing omega-6 fatty acids, both currants and strawberries contain significant amounts of linoleic acid.
| Currants | Strawberries | |
|---|---|---|
| linoleic acid | 0.053 G | 0.09 G |
| Total | 0.053 G | 0.09 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 Strawberries (Strawberries, raw) .
Currants g
()
|
Daily Values (%) |
Strawberries 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 strawberries or currants contain more calories in 100 grams?Strawberry has 40% less calories than currant - strawberry has 32 calories in 100g and currant has 56 calories.
Does strawberries or currants have more carbohydrates?
By weight, strawberry has 40% fewer carbohydrates than currant - strawberry has 7.7g of carbs for 100g and currant has 13.8g of carbohydrates.