Yogurt vs. Capers
Nutrition comparison of Yogurt and Capers
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
yogurt
versus
capers
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in yogurt and capers:
- Caper has 10.3 times less sugar than yogurt.
- Caper has 62% less calories than yogurt.
- Caper has 8 times less saturated fat than yogurt.
- Caper has more niacin and folate, however, yogurt contains more pantothenic acid and Vitamin B12.
- Caper has signficantly more iron than yogurt.
- Caper is an excellent source of dietary fiber.
- Yogurt is an excellent source of calcium.
USDA sources for nutritional information: Yogurt (Yogurt, plain, whole milk) and Capers (Capers, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Caper has 62% less calories than yogurt - yogurt has 61 calories per 100 grams and caper has 23 calories.
For macronutrient ratios, yogurt is lighter in carbs, heavier in fat and similar to capers for protein. Yogurt has a macronutrient ratio of 23:30:47 and for capers, 24:49:27 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Yogurt | Capers | |
|---|---|---|
| Protein | 23% | 24% |
| Carbohydrates | 30% | 49% |
| Fat | 47% | 27% |
| Alcohol | ~ | ~ |
carbohydrates
Both yogurt and capers are low in carbohydrates - yogurt has 4.7g 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 more dietary fiber than yogurt - caper has 3.2g of dietary fiber per 100 grams and yogurt does not contain significant amounts.
sugar
Caper has 10.3 times less sugar than yogurt - yogurt has 4.7g of sugar per 100 grams and caper has 0.41g of sugar.
Protein
protein
Yogurt and capers contain similar amounts of protein - yogurt has 3.5g of protein per 100 grams and caper has 2.4g of protein.
Fat
saturated fat
Caper has 8 times less saturated fat than yogurt - yogurt has 2.1g of saturated fat per 100 grams and caper has 0.23g of saturated fat.
cholesterol
Caper has less cholesterol than yogurt - yogurt has 13mg of cholesterol per 100 grams and caper does not contain significant amounts.
Vitamins
Vitamin C
Caper has 760% more Vitamin C than yogurt - yogurt has 0.5mg of Vitamin C per 100 grams and caper has 4.3mg of Vitamin C.
Vitamin A
Yogurt has 286% more Vitamin A than caper - yogurt has 27ug of Vitamin A per 100 grams and caper has 7ug of Vitamin A.
Vitamin D
Yogurt and capers contain similar amounts of Vitamin D - yogurt has 2iu of Vitamin D per 100 grams and caper does not contain significant amounts.
Vitamin E
Yogurt and capers contain similar amounts of Vitamin E - yogurt has 0.06mg of Vitamin E per 100 grams and caper has 0.88mg of Vitamin E.
Vitamin K
Caper has 122 times more Vitamin K than yogurt - yogurt has 0.2ug of Vitamin K per 100 grams and caper has 24.6ug of Vitamin K.
The B Vitamins
Caper has more niacin and folate, however, yogurt contains more pantothenic acid and Vitamin B12. Both yogurt and capers contain significant amounts of thiamin, riboflavin and Vitamin B6.
| Yogurt | Capers | |
|---|---|---|
| Thiamin | 0.029 MG | 0.018 MG |
| Riboflavin | 0.142 MG | 0.139 MG |
| Niacin | 0.075 MG | 0.652 MG |
| Pantothenic acid | 0.389 MG | 0.027 MG |
| Vitamin B6 | 0.032 MG | 0.023 MG |
| Folate | 7 UG | 23 UG |
| Vitamin B12 | 0.37 UG | ~ |
Minerals
calcium
Yogurt is an excellent source of calcium and it has 203% more calcium than caper - yogurt has 121mg of calcium per 100 grams and caper has 40mg of calcium.
iron
Caper has signficantly more iron than yogurt - yogurt has 0.05mg of iron per 100 grams and caper has 1.7mg of iron.
potassium
Yogurt has 288% more potassium than caper - yogurt has 155mg of potassium per 100 grams and caper has 40mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, caper has more alpha linoleic acid (ALA) than yogurt per 100 grams.
| Yogurt | Capers | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.183 G |
| DPA | ~ | 0.001 G |
| Total | 0.027 G | 0.184 G |
omega 6s
Comparing omega-6 fatty acids, both yogurt and capers contain significant amounts of linoleic acid.
| Yogurt | Capers | |
|---|---|---|
| linoleic acid | 0.065 G | 0.111 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.065 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.
Yogurt 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 yogurt or capers contain more calories in 100 grams?Caper has 60% less calories than yogurt - yogurt has 61 calories in 100g and caper has 23 calories.
Does yogurt or capers have more carbohydrates?
By weight, both yogurt and capers are low in carbohydrates - yogurt has 4.7g of carbs for 100g and caper has 4.9g of carbohydrates.
Does yogurt or capers contain more calcium?
Yogurt is a rich source of calcium and it has 200% more calcium than caper - yogurt has 121mg of calcium in 100 grams and caper has 40mg of calcium.