Basil vs. Capers
Nutrition comparison of Basil and Capers
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
basil
versus
capers
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in basil and capers:
- Basil has more pantothenic acid, Vitamin B6 and folate.
- Basil is a great source of Vitamin C and potassium.
- Basil is an excellent source of Vitamin A, Vitamin K, calcium and iron.
- Caper is an excellent source of dietary fiber.
USDA sources for nutritional information: Basil (Basil, fresh) and Capers (Capers, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Basil and capers contain similar amounts of calories - basil has 23 calories per 100 grams and caper has 23 calories.
For macronutrient ratios, basil is heavier in protein, lighter in carbs and similar to capers for fat. Basil has a macronutrient ratio of 44:37:19 and for capers, 26:53:22 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Basil | Capers | |
|---|---|---|
| Protein | 44% | 26% |
| Carbohydrates | 37% | 53% |
| Fat | 19% | 22% |
| Alcohol | ~ | ~ |
carbohydrates
Both basil and capers are low in carbohydrates - basil has 2.7g 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 basil - basil has 1.6g of dietary fiber per 100 grams and caper has 3.2g of dietary fiber.
sugar
Basil and capers contain similar amounts of sugar - basil has 0.3g of sugar per 100 grams and caper has 0.41g of sugar.
Protein
protein
Basil and capers contain similar amounts of protein - basil has 3.2g of protein per 100 grams and caper has 2.4g of protein.
Fat
saturated fat
Both basil and capers are low in saturated fat - basil has 0.04g of saturated fat per 100 grams and caper has 0.23g of saturated fat.
Vitamins
Vitamin C
Basil is a great source of Vitamin C and it has 319% more Vitamin C than caper - basil has 18mg of Vitamin C per 100 grams and caper has 4.3mg of Vitamin C.
Vitamin A
Basil is an excellent source of Vitamin A and it has 36 times more Vitamin A than caper - basil has 264ug of Vitamin A per 100 grams and caper has 7ug of Vitamin A.
Vitamin E
Basil and capers contain similar amounts of Vitamin E - basil has 0.8mg of Vitamin E per 100 grams and caper has 0.88mg of Vitamin E.
Vitamin K
Basil is an excellent source of Vitamin K and it has 15 times more Vitamin K than caper - basil has 414.8ug of Vitamin K per 100 grams and caper has 24.6ug of Vitamin K.
The B Vitamins
Basil has more pantothenic acid, Vitamin B6 and folate. Both basil and capers contain significant amounts of thiamin, riboflavin and niacin.
| Basil | Capers | |
|---|---|---|
| Thiamin | 0.034 MG | 0.018 MG |
| Riboflavin | 0.076 MG | 0.139 MG |
| Niacin | 0.902 MG | 0.652 MG |
| Pantothenic acid | 0.209 MG | 0.027 MG |
| Vitamin B6 | 0.155 MG | 0.023 MG |
| Folate | 68 UG | 23 UG |
Minerals
calcium
Basil is an excellent source of calcium and it has 343% more calcium than caper - basil has 177mg of calcium per 100 grams and caper has 40mg of calcium.
iron
Basil is an excellent source of iron and it has 90% more iron than caper - basil has 3.2mg of iron per 100 grams and caper has 1.7mg of iron.
potassium
Basil is a great source of potassium and it has 638% more potassium than caper - basil has 295mg of potassium per 100 grams and caper has 40mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both basil and capers contain significant amounts of alpha linoleic acid (ALA).
| Basil | Capers | |
|---|---|---|
| alpha linoleic acid | 0.316 G | 0.183 G |
| DPA | ~ | 0.001 G |
| Total | 0.316 G | 0.184 G |
omega 6s
Comparing omega-6 fatty acids, both basil and capers contain significant amounts of linoleic acid.
| Basil | Capers | |
|---|---|---|
| linoleic acid | 0.073 G | 0.111 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.073 G | 0.113 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Basil or Capers .
Basil g
()
|
Daily Values (%) |
Capers 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 basil or capers contain more calories in 100 grams?Basil and capers contain similar amounts of calories - basil has 23 calories in 100g and caper has 23 calories.
Is basil or capers better for protein?
Basil and capers contain similar amounts of protein - basil has 3.2g of protein per 100 grams and caper has 2.4g of protein.
Does basil or capers have more carbohydrates?
By weight, both basil and capers are low in carbohydrates - basil has 2.7g of carbs for 100g and caper has 4.9g of carbohydrates.
Does basil or capers contain more calcium?
Basil is a rich source of calcium and it has 340% more calcium than caper - basil has 177mg of calcium in 100 grams and caper has 40mg of calcium.
Does basil or capers contain more iron?
Basil is an abundant source of iron and it has 90% more iron than caper - basil has 3.2mg of iron in 100 grams and caper has 1.7mg of iron.