Watermelon vs. Capers
Nutrition comparison of Watermelon and Capers
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
watermelon
versus
capers
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in watermelon and capers:
- Caper has 14.1 times less sugar than watermelon.
- Caper has more riboflavin, niacin and folate, however, watermelon contains more pantothenic acid.
- Caper has signficantly more calcium than watermelon.
- Caper has signficantly more iron than watermelon.
- Caper is an excellent source of dietary fiber.
USDA sources for nutritional information: Watermelon (Watermelon, raw) and Capers (Capers, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Watermelon and capers contain similar amounts of calories - watermelon has 30 calories per 100 grams and caper has 23 calories.
For macronutrient ratios, watermelon is lighter in protein, much heavier in carbs and much lighter in fat compared to capers per calorie. Watermelon has a macronutrient ratio of 7:90:4 and for capers, 24:49:27 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Watermelon | Capers | |
|---|---|---|
| Protein | 7% | 24% |
| Carbohydrates | 90% | 49% |
| Fat | 4% | 27% |
| Alcohol | ~ | ~ |
carbohydrates
Watermelon and capers contain similar amounts of carbs - watermelon has 7.6g 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 700% more dietary fiber than watermelon - watermelon has 0.4g of dietary fiber per 100 grams and caper has 3.2g of dietary fiber.
sugar
Caper has 14.1 times less sugar than watermelon - watermelon has 6.2g of sugar per 100 grams and caper has 0.41g of sugar.
Protein
protein
Caper has 287% more protein than watermelon - watermelon has 0.61g of protein per 100 grams and caper has 2.4g of protein.
Fat
saturated fat
Both watermelon and capers are low in saturated fat - watermelon has 0.02g of saturated fat per 100 grams and caper has 0.23g of saturated fat.
Vitamins
Vitamin C
Watermelon has 88% more Vitamin C than caper - watermelon has 8.1mg of Vitamin C per 100 grams and caper has 4.3mg of Vitamin C.
Vitamin A
Watermelon has 300% more Vitamin A than caper - watermelon has 28ug of Vitamin A per 100 grams and caper has 7ug of Vitamin A.
Vitamin E
Watermelon and capers contain similar amounts of Vitamin E - watermelon has 0.05mg of Vitamin E per 100 grams and caper has 0.88mg of Vitamin E.
Vitamin K
Caper has 245 times more Vitamin K than watermelon - watermelon has 0.1ug of Vitamin K per 100 grams and caper has 24.6ug of Vitamin K.
The B Vitamins
Caper has more riboflavin, niacin and folate, however, watermelon contains more pantothenic acid. Both watermelon and capers contain significant amounts of thiamin and Vitamin B6.
| Watermelon | Capers | |
|---|---|---|
| Thiamin | 0.033 MG | 0.018 MG |
| Riboflavin | 0.021 MG | 0.139 MG |
| Niacin | 0.178 MG | 0.652 MG |
| Pantothenic acid | 0.221 MG | 0.027 MG |
| Vitamin B6 | 0.045 MG | 0.023 MG |
| Folate | 3 UG | 23 UG |
Minerals
calcium
Caper has signficantly more calcium than watermelon - watermelon has 7mg of calcium per 100 grams and caper has 40mg of calcium.
iron
Caper has signficantly more iron than watermelon - watermelon has 0.24mg of iron per 100 grams and caper has 1.7mg of iron.
potassium
Watermelon has 180% more potassium than caper - watermelon has 112mg 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, watermelon has more luteolin than caper per 100 grams, however, caper contains more kaempferol and quercetin than watermelon per 100 grams.
| Watermelon | Capers | |
|---|---|---|
| luteolin | 0.46 mg | ~ |
| kaempferol | 0.45 mg | 131.34 mg |
| Quercetin | ~ | 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,
| Watermelon | Capers | |
|---|---|---|
| beta-carotene | 303 UG | 83 UG |
| lycopene | 4532 UG | ~ |
| lutein + zeaxanthin | 8 UG | ~ |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, caper has more linoleic acid than watermelon per 100 grams.
| Watermelon | Capers | |
|---|---|---|
| linoleic acid | 0.05 G | 0.111 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.05 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: Watermelon (Watermelon, raw) and Capers (Capers, canned) .
Watermelon 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 watermelon or capers contain more calories in 100 grams?Watermelon and capers contain similar amounts of calories - watermelon has 30 calories in 100g and caper has 23 calories.
Does watermelon or capers have more carbohydrates?
By weight, watermelon and capers contain similar amounts of carbs - watermelon has 7.6g of carbs for 100g and caper has 4.9g of carbohydrates.