Capers vs. Broccoli
Nutrition comparison of Capers and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
capers
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in capers and broccoli:
- Both broccoli and capers are high in dietary fiber.
- Broccoli has more thiamin, pantothenic acid, Vitamin B6 and folate.
- Broccoli is a great source of Vitamin K.
- Broccoli is an excellent source of Vitamin C and potassium.
USDA sources for nutritional information: Capers (Capers, canned) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Broccoli and capers contain similar amounts of calories - broccoli has 34 calories per 100 grams and caper has 23 calories.
For macronutrient ratios, capers is lighter in carbs, heavier in fat and similar to broccoli for protein. Capers has a macronutrient ratio of 26:53:22 and for broccoli, 27:64:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Capers | Broccoli | |
|---|---|---|
| Protein | 26% | 27% |
| Carbohydrates | 53% | 64% |
| Fat | 22% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Broccoli and capers contain similar amounts of carbs - broccoli has 6.6g of total carbs per 100 grams and caper has 4.9g of carbohydrates.
dietary fiber
Both broccoli and capers are high in dietary fiber. Caper has 23% more dietary fiber than broccoli - broccoli has 2.6g of dietary fiber per 100 grams and caper has 3.2g of dietary fiber.
sugar
Broccoli and capers contain similar amounts of sugar - broccoli has 1.7g of sugar per 100 grams and caper has 0.41g of sugar.
Protein
protein
Broccoli and capers contain similar amounts of protein - broccoli has 2.8g of protein per 100 grams and caper has 2.4g of protein.
Fat
saturated fat
Both broccoli and capers are low in saturated fat - broccoli has 0.11g of saturated fat per 100 grams and caper has 0.23g of saturated fat.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has 19 times more Vitamin C than caper - broccoli has 89.2mg of Vitamin C per 100 grams and caper has 4.3mg of Vitamin C.
Vitamin A
Broccoli has 343% more Vitamin A than caper - broccoli has 31ug of Vitamin A per 100 grams and caper has 7ug of Vitamin A.
Vitamin E
Broccoli and capers contain similar amounts of Vitamin E - broccoli has 0.78mg of Vitamin E per 100 grams and caper has 0.88mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has 313% more Vitamin K than caper - broccoli has 101.6ug of Vitamin K per 100 grams and caper has 24.6ug of Vitamin K.
The B Vitamins
Broccoli has more thiamin, pantothenic acid, Vitamin B6 and folate. Both capers and broccoli contain significant amounts of riboflavin and niacin.
| Capers | Broccoli | |
|---|---|---|
| Thiamin | 0.018 MG | 0.071 MG |
| Riboflavin | 0.139 MG | 0.117 MG |
| Niacin | 0.652 MG | 0.639 MG |
| Pantothenic acid | 0.027 MG | 0.573 MG |
| Vitamin B6 | 0.023 MG | 0.175 MG |
| Folate | 23 UG | 63 UG |
Minerals
calcium
Broccoli and capers contain similar amounts of calcium - broccoli has 47mg of calcium per 100 grams and caper has 40mg of calcium.
iron
Caper has 129% more iron than broccoli - broccoli has 0.73mg of iron per 100 grams and caper has 1.7mg of iron.
potassium
Broccoli is an excellent source of potassium and it has 690% more potassium than caper - broccoli has 316mg 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 broccoli per 100 grams, however, broccoli contains more luteolin than caper per 100 grams.
| Capers | Broccoli | |
|---|---|---|
| kaempferol | 131.34 mg | 7.84 mg |
| Quercetin | 172.55 mg | 3.26 mg |
| luteolin | ~ | 0.8 mg |
| myricetin | ~ | 0.06 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 | Broccoli | |
|---|---|---|
| beta-carotene | 83 UG | 361 UG |
| alpha-carotene | ~ | 25 UG |
| lutein + zeaxanthin | ~ | 1403 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, caper has more alpha linoleic acid (ALA) than broccoli per 100 grams.
| Capers | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.183 G | 0.0215 G |
| DPA | 0.001 G | ~ |
| Total | 0.184 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, caper has more linoleic acid than broccoli per 100 grams.
| Capers | Broccoli | |
|---|---|---|
| linoleic acid | 0.111 G | 0.049 G |
| other omega 6 | ~ | 0.006 G |
| Total | 0.111 G | 0.055 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 Capers or Broccoli .
Capers g
()
|
Daily Values (%) |
Broccoli g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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| MG % |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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MG % | |
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5% | thiamin (Vit B1) | 5% |
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| MG % |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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| MG % |
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5% | Vitamin B6 | 5% |
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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MG % | |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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UG % | |
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5% | copper | 5% |
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MG % | |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
|
UG % | |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does broccoli or capers contain more calories in 100 grams?Broccoli and capers contain similar amounts of calories - broccoli has 34 calories in 100g and caper has 23 calories.
Does broccoli or capers have more carbohydrates?
By weight, broccoli and capers contain similar amounts of carbs - broccoli has 6.6g of carbs for 100g and caper has 4.9g of carbohydrates.
Does broccoli or capers contain more potassium?
Broccoli is a rich source of potassium and it has 690% more potassium than caper - broccoli has 316mg of potassium in 100 grams and caper has 40mg of potassium.