Capers vs. Asparagus
Nutrition comparison of Capers and Asparagus
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
capers
versus
asparagus
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in capers and asparagus:
- Both asparagus and capers are high in dietary fiber.
- Asparagus has more thiamin, pantothenic acid, Vitamin B6 and folate.
- Asparagus is a great source of iron and potassium.
USDA sources for nutritional information: Capers (Capers, canned) and Asparagus (Asparagus, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Asparagus and capers contain similar amounts of calories - asparagus has 20 calories per 100 grams and caper has 23 calories.
For macronutrient ratios, capers is lighter in protein, lighter in carbs and much heavier in fat compared to asparagus per calorie. Capers has a macronutrient ratio of 24:49:27 and for asparagus, 34:61:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Capers | Asparagus | |
|---|---|---|
| Protein | 24% | 34% |
| Carbohydrates | 49% | 61% |
| Fat | 27% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Both asparagus and capers are low in carbohydrates - asparagus has 3.9g of total carbs per 100 grams and caper has 4.9g of carbohydrates.
dietary fiber
Both asparagus and capers are high in dietary fiber. Caper has 52% more dietary fiber than asparagus - asparagus has 2.1g of dietary fiber per 100 grams and caper has 3.2g of dietary fiber.
sugar
Asparagus and capers contain similar amounts of sugar - asparagus has 1.9g of sugar per 100 grams and caper has 0.41g of sugar.
Protein
protein
Asparagus and capers contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and caper has 2.4g of protein.
Fat
saturated fat
Both asparagus and capers are low in saturated fat - asparagus has 0.04g of saturated fat per 100 grams and caper has 0.23g of saturated fat.
Vitamins
Vitamin C
Asparagus and capers contain similar amounts of Vitamin C - asparagus has 5.6mg of Vitamin C per 100 grams and caper has 4.3mg of Vitamin C.
Vitamin A
Asparagus has 443% more Vitamin A than caper - asparagus has 38ug of Vitamin A per 100 grams and caper has 7ug of Vitamin A.
Vitamin E
Asparagus and capers contain similar amounts of Vitamin E - asparagus has 1.1mg of Vitamin E per 100 grams and caper has 0.88mg of Vitamin E.
Vitamin K
Asparagus and capers contain similar amounts of Vitamin K - asparagus has 41.6ug of Vitamin K per 100 grams and caper has 24.6ug of Vitamin K.
The B Vitamins
Asparagus has more thiamin, pantothenic acid, Vitamin B6 and folate. Both capers and asparagus contain significant amounts of riboflavin and niacin.
| Capers | Asparagus | |
|---|---|---|
| Thiamin | 0.018 MG | 0.143 MG |
| Riboflavin | 0.139 MG | 0.141 MG |
| Niacin | 0.652 MG | 0.978 MG |
| Pantothenic acid | 0.027 MG | 0.274 MG |
| Vitamin B6 | 0.023 MG | 0.091 MG |
| Folate | 23 UG | 52 UG |
Minerals
calcium
Caper has 67% more calcium than asparagus - asparagus has 24mg of calcium per 100 grams and caper has 40mg of calcium.
iron
Asparagus is a great source of iron and it has 28% more iron than caper - asparagus has 2.1mg of iron per 100 grams and caper has 1.7mg of iron.
potassium
Asparagus is a great source of potassium and it has 405% more potassium than caper - asparagus has 202mg 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 asparagus per 100 grams, however, asparagus contains more isorhamnetin than caper per 100 grams.
| Capers | Asparagus | |
|---|---|---|
| kaempferol | 131.34 mg | 1.39 mg |
| Quercetin | 172.55 mg | 13.98 mg |
| isorhamnetin | ~ | 5.7 mg |
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 | Asparagus | |
|---|---|---|
| beta-carotene | 83 UG | 449 UG |
| alpha-carotene | ~ | 9 UG |
| lutein + zeaxanthin | ~ | 710 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, caper has more alpha linoleic acid (ALA) than asparagus per 100 grams.
| Capers | Asparagus | |
|---|---|---|
| alpha linoleic acid | 0.183 G | 0.01 G |
| DPA | 0.001 G | ~ |
| Total | 0.184 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, caper has more linoleic acid than asparagus per 100 grams.
| Capers | Asparagus | |
|---|---|---|
| linoleic acid | 0.111 G | 0.04 G |
| other omega 6 | 0.002 G | ~ |
| Total | 0.113 G | 0.04 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 (%) |
Asparagus 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 % |
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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 % |
|
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 % |
|
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 asparagus or capers contain more calories in 100 grams?Asparagus and capers contain similar amounts of calories - asparagus has 20 calories in 100g and caper has 23 calories.
Is asparagus or capers better for protein?
Asparagus and capers contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and caper has 2.4g of protein.
Does asparagus or capers have more carbohydrates?
By weight, both asparagus and capers are low in carbohydrates - asparagus has 3.9g of carbs for 100g and caper has 4.9g of carbohydrates.