Blueberry vs. Capers
Nutrition comparison of Blueberry and Capers
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blueberry
versus
capers
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blueberry and capers:
- Both blueberry and capers are high in dietary fiber.
- Caper has 23.2 times less sugar than blueberry.
- Caper has 60% less calories than blueberry.
- Caper has 66% less carbohydrates than blueberry.
- Caper has more beta-carotene than blueberry, however, blueberry contains more lutein + zeaxanthin than caper.
- Caper has more riboflavin and folate.
- Caper has signficantly more calcium than blueberry.
USDA sources for nutritional information: Blueberry (Blueberries, raw) and Capers (Capers, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Caper has 60% less calories than blueberry - blueberry has 57 calories per 100 grams and caper has 23 calories.
For macronutrient ratios, blueberry is lighter in protein, much heavier in carbs and much lighter in fat compared to capers per calorie. Blueberry has a macronutrient ratio of 5:91:5 and for capers, 24:49:27 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blueberry | Capers | |
|---|---|---|
| Protein | 5% | 24% |
| Carbohydrates | 91% | 49% |
| Fat | 5% | 27% |
| Alcohol | ~ | ~ |
carbohydrates
Caper has 66% less carbohydrates than blueberry - blueberry has 14.5g of total carbs per 100 grams and caper has 4.9g of carbohydrates.
dietary fiber
Both blueberry and capers are high in dietary fiber. Caper has 33% more dietary fiber than blueberry - blueberry has 2.4g of dietary fiber per 100 grams and caper has 3.2g of dietary fiber.
sugar
Caper has 23.2 times less sugar than blueberry - blueberry has 10g of sugar per 100 grams and caper has 0.41g of sugar.
Protein
protein
Caper has 219% more protein than blueberry - blueberry has 0.74g of protein per 100 grams and caper has 2.4g of protein.
Fat
saturated fat
Both blueberry and capers are low in saturated fat - blueberry has 0.03g of saturated fat per 100 grams and caper has 0.23g of saturated fat.
Vitamins
Vitamin C
Blueberry has 126% more Vitamin C than caper - blueberry has 9.7mg of Vitamin C per 100 grams and caper has 4.3mg of Vitamin C.
Vitamin A
Blueberry and capers contain similar amounts of Vitamin A - blueberry has 3ug of Vitamin A per 100 grams and caper has 7ug of Vitamin A.
Vitamin E
Blueberry and capers contain similar amounts of Vitamin E - blueberry has 0.57mg of Vitamin E per 100 grams and caper has 0.88mg of Vitamin E.
Vitamin K
Blueberry and capers contain similar amounts of Vitamin K - blueberry has 19.3ug of Vitamin K per 100 grams and caper has 24.6ug of Vitamin K.
The B Vitamins
Caper has more riboflavin and folate. Both blueberry and capers contain significant amounts of thiamin, niacin, pantothenic acid and Vitamin B6.
| Blueberry | Capers | |
|---|---|---|
| Thiamin | 0.037 MG | 0.018 MG |
| Riboflavin | 0.041 MG | 0.139 MG |
| Niacin | 0.418 MG | 0.652 MG |
| Pantothenic acid | 0.124 MG | 0.027 MG |
| Vitamin B6 | 0.052 MG | 0.023 MG |
| Folate | 6 UG | 23 UG |
Minerals
calcium
Caper has signficantly more calcium than blueberry - blueberry has 6mg of calcium per 100 grams and caper has 40mg of calcium.
iron
Caper has 496% more iron than blueberry - blueberry has 0.28mg of iron per 100 grams and caper has 1.7mg of iron.
potassium
Blueberry and capers contain similar amounts of potassium - blueberry has 77mg 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 blueberry per 100 grams, however, blueberry contains more myricetin than caper per 100 grams.
| Blueberry | Capers | |
|---|---|---|
| luteolin | 0.2 mg | ~ |
| kaempferol | 1.66 mg | 131.34 mg |
| myricetin | 1.3 mg | ~ |
| Quercetin | 7.67 mg | 172.55 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, caper has more beta-carotene than blueberry per 100 grams, however, blueberry contains more lutein + zeaxanthin than caper per 100 grams.
| Blueberry | Capers | |
|---|---|---|
| beta-carotene | 32 UG | 83 UG |
| lutein + zeaxanthin | 80 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, caper has more alpha linoleic acid (ALA) than blueberry per 100 grams.
| Blueberry | Capers | |
|---|---|---|
| alpha linoleic acid | 0.058 G | 0.183 G |
| DPA | ~ | 0.001 G |
| Total | 0.058 G | 0.184 G |
omega 6s
Comparing omega-6 fatty acids, both blueberry and capers contain significant amounts of linoleic acid.
| Blueberry | Capers | |
|---|---|---|
| linoleic acid | 0.088 G | 0.111 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.088 G | 0.113 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.
Blueberry 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 blueberry or capers contain more calories in 100 grams?Caper has 60% less calories than blueberry - blueberry has 57 calories in 100g and caper has 23 calories.
Does blueberry or capers have more carbohydrates?
By weight, caper has 70% fewer carbohydrates than blueberry - blueberry has 14.5g of carbs for 100g and caper has 4.9g of carbohydrates.