Capers vs. Butterhead Lettuce
Nutrition comparison of Capers and Butterhead Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
capers
versus
butterhead lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in capers and butterhead lettuce:
- Butterhead lettuce has more thiamin, pantothenic acid, Vitamin B6 and folate, however, caper contains more riboflavin.
- Butterhead lettuce is a great source of Vitamin K and potassium.
- Butterhead lettuce is an excellent source of Vitamin A.
- Caper is an excellent source of dietary fiber.
USDA sources for nutritional information: Capers (Capers, canned) and Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Butterhead lettuce and capers contain similar amounts of calories - butterhead lettuce has 13 calories per 100 grams and caper has 23 calories.
For macronutrient ratios, capers is lighter in protein, lighter in carbs and heavier in fat compared to butterhead lettuce per calorie. Capers has a macronutrient ratio of 24:49:27 and for butterhead lettuce, 33:57:11 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Capers | Butterhead Lettuce | |
|---|---|---|
| Protein | 24% | 33% |
| Carbohydrates | 49% | 57% |
| Fat | 27% | 11% |
| Alcohol | ~ | ~ |
carbohydrates
Both butterhead lettuce and capers are low in carbohydrates - butterhead lettuce has 2.2g 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 191% more dietary fiber than butterhead lettuce - butterhead lettuce has 1.1g of dietary fiber per 100 grams and caper has 3.2g of dietary fiber.
sugar
Butterhead lettuce and capers contain similar amounts of sugar - butterhead lettuce has 0.94g of sugar per 100 grams and caper has 0.41g of sugar.
Protein
protein
Butterhead lettuce and capers contain similar amounts of protein - butterhead lettuce has 1.4g of protein per 100 grams and caper has 2.4g of protein.
Fat
saturated fat
Both butterhead lettuce and capers are low in saturated fat - butterhead lettuce has 0.03g of saturated fat per 100 grams and caper has 0.23g of saturated fat.
Vitamins
Vitamin C
Butterhead lettuce and capers contain similar amounts of Vitamin C - butterhead lettuce has 3.7mg of Vitamin C per 100 grams and caper has 4.3mg of Vitamin C.
Vitamin A
Butterhead lettuce is an excellent source of Vitamin A and it has 22 times more Vitamin A than caper - butterhead lettuce has 166ug of Vitamin A per 100 grams and caper has 7ug of Vitamin A.
Vitamin E
Butterhead lettuce and capers contain similar amounts of Vitamin E - butterhead lettuce has 0.18mg of Vitamin E per 100 grams and caper has 0.88mg of Vitamin E.
Vitamin K
Butterhead lettuce is a great source of Vitamin K and it has 316% more Vitamin K than caper - butterhead lettuce has 102.3ug of Vitamin K per 100 grams and caper has 24.6ug of Vitamin K.
The B Vitamins
Butterhead lettuce has more thiamin, pantothenic acid, Vitamin B6 and folate, however, caper contains more riboflavin. Both capers and butterhead lettuce contain significant amounts of niacin.
| Capers | Butterhead Lettuce | |
|---|---|---|
| Thiamin | 0.018 MG | 0.057 MG |
| Riboflavin | 0.139 MG | 0.062 MG |
| Niacin | 0.652 MG | 0.357 MG |
| Pantothenic acid | 0.027 MG | 0.15 MG |
| Vitamin B6 | 0.023 MG | 0.082 MG |
| Folate | 23 UG | 73 UG |
Minerals
calcium
Butterhead lettuce and capers contain similar amounts of calcium - butterhead lettuce has 35mg of calcium per 100 grams and caper has 40mg of calcium.
iron
Caper has 35% more iron than butterhead lettuce - butterhead lettuce has 1.2mg of iron per 100 grams and caper has 1.7mg of iron.
potassium
Butterhead lettuce is a great source of potassium and it has 495% more potassium than caper - butterhead lettuce has 238mg of potassium per 100 grams and caper has 40mg 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,
| Capers | Butterhead Lettuce | |
|---|---|---|
| beta-carotene | 83 UG | 1987 UG |
| lutein + zeaxanthin | ~ | 1223 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, caper has more alpha linoleic acid (ALA) than butterhead lettuce per 100 grams.
| Capers | Butterhead Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.183 G | 0.083 G |
| DPA | 0.001 G | ~ |
| Total | 0.184 G | 0.083 G |
omega 6s
Comparing omega-6 fatty acids, caper has more linoleic acid than butterhead lettuce per 100 grams.
| Capers | Butterhead Lettuce | |
|---|---|---|
| linoleic acid | 0.111 G | 0.034 G |
| other omega 6 | 0.002 G | ~ |
| Total | 0.113 G | 0.034 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: Capers (Capers, canned) and Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) .
Capers g
()
|
Daily Values (%) |
Butterhead Lettuce g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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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 butterhead lettuce or capers contain more calories in 100 grams?Butterhead lettuce and capers contain similar amounts of calories - butterhead lettuce has 13 calories in 100g and caper has 23 calories.
Is butterhead lettuce or capers better for protein?
Butterhead lettuce and capers contain similar amounts of protein - butterhead lettuce has 1.4g of protein per 100 grams and caper has 2.4g of protein.
Does butterhead lettuce or capers have more carbohydrates?
By weight, both butterhead lettuce and capers are low in carbohydrates - butterhead lettuce has 2.2g of carbs for 100g and caper has 4.9g of carbohydrates.