Coconut Cream vs. Capers
Nutrition comparison of Coconut Cream and Capers
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut cream
versus
capers
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut cream and capers:
- Both coconut cream and capers are high in dietary fiber.
- Caper has more riboflavin, however, coconut cream contains more pantothenic acid.
- Caper has signficantly more calcium than coconut cream.
- Coconut cream is a great source of iron.
- Coconut cream is an excellent source of potassium.
USDA sources for nutritional information: Coconut Cream (Nuts, coconut cream, raw (liquid expressed from grated meat)) and Capers (Capers, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut cream is high in calories and caper has 93% less calories than coconut cream - coconut cream has 330 calories per 100 grams and caper has 23 calories.
For macronutrient ratios, coconut cream is lighter in protein, much lighter in carbs and much heavier in fat compared to capers per calorie. Coconut cream has a macronutrient ratio of 4:8:89 and for capers, 24:49:27 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Cream | Capers | |
|---|---|---|
| Protein | 4% | 24% |
| Carbohydrates | 8% | 49% |
| Fat | 89% | 27% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut cream and capers contain similar amounts of carbs - coconut cream has 6.7g of total carbs per 100 grams and caper has 4.9g of carbohydrates.
dietary fiber
Both coconut cream and capers are high in dietary fiber. Caper has 45% more dietary fiber than coconut cream - coconut cream has 2.2g of dietary fiber per 100 grams and caper has 3.2g of dietary fiber.
sugar
Capers and coconut cream contain similar amounts of sugar - caper has 0.41g of sugar per 100 grams and coconut cream does not contain significant amounts.
Protein
protein
Coconut cream and capers contain similar amounts of protein - coconut cream has 3.6g of protein per 100 grams and caper has 2.4g of protein.
Fat
saturated fat
Coconut cream is high in saturated fat and caper has 99% less saturated fat than coconut cream - coconut cream has 30.8g of saturated fat per 100 grams and caper has 0.23g of saturated fat.
Vitamins
Vitamin C
Coconut cream and capers contain similar amounts of Vitamin C - coconut cream has 2.8mg of Vitamin C per 100 grams and caper has 4.3mg of Vitamin C.
Vitamin A
Caper has more Vitamin A than coconut cream - caper has 7ug of Vitamin A per 100 grams and coconut cream does not contain significant amounts.
Vitamin E
Caper has more Vitamin E than coconut cream - caper has 0.88mg of Vitamin E per 100 grams and coconut cream does not contain significant amounts.
Vitamin K
Caper has more Vitamin K than coconut cream - caper has 24.6ug of Vitamin K per 100 grams and coconut cream does not contain significant amounts.
The B Vitamins
Caper has more riboflavin, however, coconut cream contains more pantothenic acid. Both coconut cream and capers contain significant amounts of thiamin, niacin, Vitamin B6 and folate.
| Coconut Cream | Capers | |
|---|---|---|
| Thiamin | 0.03 MG | 0.018 MG |
| Riboflavin | ~ | 0.139 MG |
| Niacin | 0.89 MG | 0.652 MG |
| Pantothenic acid | 0.261 MG | 0.027 MG |
| Vitamin B6 | 0.047 MG | 0.023 MG |
| Folate | 23 UG | 23 UG |
Minerals
calcium
Caper has signficantly more calcium than coconut cream - coconut cream has 11mg of calcium per 100 grams and caper has 40mg of calcium.
iron
Coconut cream is a great source of iron and it has 37% more iron than caper - coconut cream has 2.3mg of iron per 100 grams and caper has 1.7mg of iron.
potassium
Coconut cream is an excellent source of potassium and it has 713% more potassium than caper - coconut cream has 325mg of potassium per 100 grams and caper has 40mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, coconut cream has more linoleic acid than caper per 100 grams.
| Coconut Cream | Capers | |
|---|---|---|
| linoleic acid | 0.379 G | 0.111 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.379 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.
Note: The specific food items compared are: Coconut Cream (Nuts, coconut cream, raw (liquid expressed from grated meat)) and Capers (Capers, canned) .
Coconut Cream 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 % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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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 coconut cream or capers contain more calories in 100 grams?Coconut cream is high in calories and caper has 90% less calories than coconut cream - coconut cream has 330 calories in 100g and caper has 23 calories.
Does coconut cream or capers have more carbohydrates?
By weight, coconut cream and capers contain similar amounts of carbs - coconut cream has 6.7g of carbs for 100g and caper has 4.9g of carbohydrates.
Does coconut cream or capers contain more potassium?
Coconut cream is a rich source of potassium and it has 710% more potassium than caper - coconut cream has 325mg of potassium in 100 grams and caper has 40mg of potassium.