Capers vs. Cauliflower
Nutrition comparison of Capers and Cauliflower
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
capers
versus
cauliflower
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in capers and cauliflower:
- Caper is an excellent source of dietary fiber.
- Cauliflower has more thiamin, pantothenic acid, Vitamin B6 and folate, however, caper contains more riboflavin.
- Cauliflower is a great source of potassium.
- Cauliflower is an excellent source of Vitamin C.
USDA sources for nutritional information: Capers (Capers, canned) and Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cauliflower and capers contain similar amounts of calories - cauliflower has 25 calories per 100 grams and caper has 23 calories.
For macronutrient ratios, capers is lighter in carbs, heavier in fat and similar to cauliflower for protein. Capers has a macronutrient ratio of 24:49:27 and for cauliflower, 26:66:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Capers | Cauliflower | |
|---|---|---|
| Protein | 24% | 26% |
| Carbohydrates | 49% | 66% |
| Fat | 27% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Both cauliflower and capers are low in carbohydrates - cauliflower has 5g 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 60% more dietary fiber than cauliflower - cauliflower has 2g of dietary fiber per 100 grams and caper has 3.2g of dietary fiber.
sugar
Cauliflower and capers contain similar amounts of sugar - cauliflower has 1.9g of sugar per 100 grams and caper has 0.41g of sugar.
Protein
protein
Cauliflower and capers contain similar amounts of protein - cauliflower has 1.9g of protein per 100 grams and caper has 2.4g of protein.
Fat
saturated fat
Both cauliflower and capers are low in saturated fat - cauliflower has 0.13g of saturated fat per 100 grams and caper has 0.23g of saturated fat.
Vitamins
Vitamin C
Cauliflower is an excellent source of Vitamin C and it has 10 times more Vitamin C than caper - cauliflower has 48.2mg of Vitamin C per 100 grams and caper has 4.3mg of Vitamin C.
Vitamin A
Caper has more Vitamin A than cauliflower - caper has 7ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.
Vitamin E
Cauliflower and capers contain similar amounts of Vitamin E - cauliflower has 0.08mg of Vitamin E per 100 grams and caper has 0.88mg of Vitamin E.
Vitamin K
Cauliflower and capers contain similar amounts of Vitamin K - cauliflower has 15.5ug of Vitamin K per 100 grams and caper has 24.6ug of Vitamin K.
The B Vitamins
Cauliflower has more thiamin, pantothenic acid, Vitamin B6 and folate, however, caper contains more riboflavin. Both capers and cauliflower contain significant amounts of niacin.
| Capers | Cauliflower | |
|---|---|---|
| Thiamin | 0.018 MG | 0.05 MG |
| Riboflavin | 0.139 MG | 0.06 MG |
| Niacin | 0.652 MG | 0.507 MG |
| Pantothenic acid | 0.027 MG | 0.667 MG |
| Vitamin B6 | 0.023 MG | 0.184 MG |
| Folate | 23 UG | 57 UG |
Minerals
calcium
Caper has 82% more calcium than cauliflower - cauliflower has 22mg of calcium per 100 grams and caper has 40mg of calcium.
iron
Caper has 298% more iron than cauliflower - cauliflower has 0.42mg of iron per 100 grams and caper has 1.7mg of iron.
potassium
Cauliflower is a great source of potassium and it has 648% more potassium than caper - cauliflower has 299mg 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,
| Capers | Cauliflower | |
|---|---|---|
| kaempferol | 131.34 mg | 0.36 mg |
| Quercetin | 172.55 mg | 0.54 mg |
| apigenin | ~ | 0.03 mg |
| luteolin | ~ | 0.09 mg |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, caper has more alpha linoleic acid (ALA) than cauliflower per 100 grams.
| Capers | Cauliflower | |
|---|---|---|
| alpha linoleic acid | 0.183 G | 0.015 G |
| DPA | 0.001 G | ~ |
| Total | 0.184 G | 0.015 G |
omega 6s
Comparing omega-6 fatty acids, caper has more linoleic acid than cauliflower per 100 grams.
| Capers | Cauliflower | |
|---|---|---|
| linoleic acid | 0.111 G | 0.016 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.111 G | 0.019 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: Capers (Capers, canned) and Cauliflower (Cauliflower, raw) .
Capers g
()
|
Daily Values (%) |
Cauliflower 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 cauliflower or capers contain more calories in 100 grams?Cauliflower and capers contain similar amounts of calories - cauliflower has 25 calories in 100g and caper has 23 calories.
Does cauliflower or capers have more carbohydrates?
By weight, both cauliflower and capers are low in carbohydrates - cauliflower has 5g of carbs for 100g and caper has 4.9g of carbohydrates.