Olives vs. Capers
Nutrition comparison of Olives and Capers
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olives
versus
capers
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olives and capers:
- Caper has 8.7 times less saturated fat than olive.
- Caper has more thiamin, riboflavin, niacin, pantothenic acid and folate.
- Caper is an excellent source of dietary fiber.
- Olive is an excellent source of calcium and iron.
USDA sources for nutritional information: Olives (Olives, ripe, canned (small-extra large)) and Capers (Capers, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Olive is high in calories and caper has 80% less calories than olive - olive has 116 calories per 100 grams and caper has 23 calories.
For macronutrient ratios, olives is lighter in protein, much lighter in carbs and much heavier in fat compared to capers per calorie. Olives has a macronutrient ratio of 4:19:77 and for capers, 24:49:27 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olives | Capers | |
|---|---|---|
| Protein | 4% | 24% |
| Carbohydrates | 19% | 49% |
| Fat | 77% | 27% |
| Alcohol | ~ | ~ |
carbohydrates
Olives and capers contain similar amounts of carbs - olive has 6g 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 olive - olive has 1.6g of dietary fiber per 100 grams and caper has 3.2g of dietary fiber.
sugar
Capers and olives contain similar amounts of sugar - caper has 0.41g of sugar per 100 grams and olive does not contain significant amounts.
Protein
protein
Olives and capers contain similar amounts of protein - olive has 0.84g of protein per 100 grams and caper has 2.4g of protein.
Fat
saturated fat
Caper has 8.7 times less saturated fat than olive - olive has 2.3g of saturated fat per 100 grams and caper has 0.23g of saturated fat.
Vitamins
Vitamin C
Caper has 378% more Vitamin C than olive - olive has 0.9mg of Vitamin C per 100 grams and caper has 4.3mg of Vitamin C.
Vitamin A
Olives and capers contain similar amounts of Vitamin A - olive has 17ug of Vitamin A per 100 grams and caper has 7ug of Vitamin A.
Vitamin E
Olives and capers contain similar amounts of Vitamin E - olive has 1.7mg of Vitamin E per 100 grams and caper has 0.88mg of Vitamin E.
Vitamin K
Caper has 16 times more Vitamin K than olive - olive has 1.4ug of Vitamin K per 100 grams and caper has 24.6ug of Vitamin K.
The B Vitamins
Caper has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both olives and capers contain significant amounts of Vitamin B6.
| Olives | Capers | |
|---|---|---|
| Thiamin | 0.003 MG | 0.018 MG |
| Riboflavin | ~ | 0.139 MG |
| Niacin | 0.037 MG | 0.652 MG |
| Pantothenic acid | 0.015 MG | 0.027 MG |
| Vitamin B6 | 0.009 MG | 0.023 MG |
| Folate | ~ | 23 UG |
Minerals
calcium
Olive is an excellent source of calcium and it has 120% more calcium than caper - olive has 88mg of calcium per 100 grams and caper has 40mg of calcium.
iron
Olive is an excellent source of iron and it has 276% more iron than caper - olive has 6.3mg of iron per 100 grams and caper has 1.7mg of iron.
potassium
Olives and capers contain similar amounts of potassium - olive has 8mg 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, olive has more luteolin than caper per 100 grams, however, caper contains more kaempferol and quercetin than olive per 100 grams.
| Olives | Capers | |
|---|---|---|
| luteolin | 2.8 mg | ~ |
| kaempferol | ~ | 131.34 mg |
| Quercetin | ~ | 172.55 mg |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, olive has more linoleic acid than caper per 100 grams.
| Olives | Capers | |
|---|---|---|
| other omega 6 | ~ | 0.002 G |
| linoleic acid | 0.629 G | 0.111 G |
| Total | 0.629 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.
Olives 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 % |
|
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 olives or capers contain more calories in 100 grams?Olive is high in calories and caper has 80% less calories than olive - olive has 116 calories in 100g and caper has 23 calories.
Does olives or capers have more carbohydrates?
By weight, olives and capers contain similar amounts of carbs - olive has 6g of carbs for 100g and caper has 4.9g of carbohydrates.
Does olives or capers contain more calcium?
Olive is a rich source of calcium and it has 120% more calcium than caper - olive has 88mg of calcium in 100 grams and caper has 40mg of calcium.
Does olives or capers contain more iron?
Olive is an abundant source of iron and it has 280% more iron than caper - olive has 6.3mg of iron in 100 grams and caper has 1.7mg of iron.