Capers vs. Arugula
Nutrition comparison of Capers and Arugula
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
capers
versus
arugula
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in capers and arugula:
- Arugula is a great source of Vitamin A, Vitamin C and Vitamin K.
- Arugula is an excellent source of calcium and potassium.
- Caper has more niacin, however, arugula contains more pantothenic acid, Vitamin B6 and folate.
- Caper is an excellent source of dietary fiber.
USDA sources for nutritional information: Capers (Capers, canned) and Arugula (Arugula, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Arugula and capers contain similar amounts of calories - arugula has 25 calories per 100 grams and caper has 23 calories.
For macronutrient ratios, capers is much lighter in protein, much heavier in fat and similar to arugula for carbs. Capers has a macronutrient ratio of 24:49:27 and for arugula, 50:50:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Capers | Arugula | |
|---|---|---|
| Protein | 24% | 50% |
| Carbohydrates | 49% | 50% |
| Fat | 27% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Both arugula and capers are low in carbohydrates - arugula has 3.7g of total carbs per 100 grams and caper has 4.9g of carbohydrates.
dietary fiber
Caper is an excellent source of dietary fiber and it has 100% more dietary fiber than arugula - arugula has 1.6g of dietary fiber per 100 grams and caper has 3.2g of dietary fiber.
sugar
Arugula and capers contain similar amounts of sugar - arugula has 2.1g of sugar per 100 grams and caper has 0.41g of sugar.
Protein
protein
Arugula and capers contain similar amounts of protein - arugula has 2.6g of protein per 100 grams and caper has 2.4g of protein.
Fat
saturated fat
Both arugula and capers are low in saturated fat - arugula has 0.09g of saturated fat per 100 grams and caper has 0.23g of saturated fat.
Vitamins
Vitamin C
Arugula is a great source of Vitamin C and it has 249% more Vitamin C than caper - arugula has 15mg of Vitamin C per 100 grams and caper has 4.3mg of Vitamin C.
Vitamin A
Arugula is a great source of Vitamin A and it has 16 times more Vitamin A than caper - arugula has 119ug of Vitamin A per 100 grams and caper has 7ug of Vitamin A.
Vitamin E
Arugula and capers contain similar amounts of Vitamin E - arugula has 0.43mg of Vitamin E per 100 grams and caper has 0.88mg of Vitamin E.
Vitamin K
Arugula is a great source of Vitamin K and it has 341% more Vitamin K than caper - arugula has 108.6ug of Vitamin K per 100 grams and caper has 24.6ug of Vitamin K.
The B Vitamins
Caper has more niacin, however, arugula contains more pantothenic acid, Vitamin B6 and folate. Both capers and arugula contain significant amounts of thiamin and riboflavin.
| Capers | Arugula | |
|---|---|---|
| Thiamin | 0.018 MG | 0.044 MG |
| Riboflavin | 0.139 MG | 0.086 MG |
| Niacin | 0.652 MG | 0.305 MG |
| Pantothenic acid | 0.027 MG | 0.437 MG |
| Vitamin B6 | 0.023 MG | 0.073 MG |
| Folate | 23 UG | 97 UG |
Minerals
calcium
Arugula is an excellent source of calcium and it has 300% more calcium than caper - arugula has 160mg of calcium per 100 grams and caper has 40mg of calcium.
iron
Arugula and capers contain similar amounts of iron - arugula has 1.5mg of iron per 100 grams and caper has 1.7mg of iron.
potassium
Arugula is an excellent source of potassium and it has 823% more potassium than caper - arugula has 369mg of potassium per 100 grams and caper has 40mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, caper has more kaempferol and quercetin than arugula per 100 grams, however, arugula contains more isorhamnetin than caper per 100 grams.
| Capers | Arugula | |
|---|---|---|
| kaempferol | 131.34 mg | 34.89 mg |
| Quercetin | 172.55 mg | 7.92 mg |
| isorhamnetin | ~ | 4.3 mg |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both capers and arugula contain significant amounts of alpha linoleic acid (ALA).
| Capers | Arugula | |
|---|---|---|
| alpha linoleic acid | 0.183 G | 0.17 G |
| DPA | 0.001 G | ~ |
| Total | 0.184 G | 0.17 G |
omega 6s
Comparing omega-6 fatty acids, both capers and arugula contain significant amounts of linoleic acid.
| Capers | Arugula | |
|---|---|---|
| linoleic acid | 0.111 G | 0.13 G |
| other omega 6 | 0.002 G | 0.002 G |
| Total | 0.113 G | 0.132 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.
Capers g
()
|
Daily Values (%) |
Arugula 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 arugula or capers contain more calories in 100 grams?Arugula and capers contain similar amounts of calories - arugula has 25 calories in 100g and caper has 23 calories.
Is arugula or capers better for protein?
Arugula and capers contain similar amounts of protein - arugula has 2.6g of protein per 100 grams and caper has 2.4g of protein.
Does arugula or capers have more carbohydrates?
By weight, both arugula and capers are low in carbohydrates - arugula has 3.7g of carbs for 100g and caper has 4.9g of carbohydrates.
Does arugula or capers contain more calcium?
Arugula is a rich source of calcium and it has 300% more calcium than caper - arugula has 160mg of calcium in 100 grams and caper has 40mg of calcium.
Does arugula or capers contain more potassium?
Arugula is a rich source of potassium and it has 820% more potassium than caper - arugula has 369mg of potassium in 100 grams and caper has 40mg of potassium.