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:
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 26:53:22 and for cauliflower, 25:66:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Capers | Cauliflower | |
---|---|---|
Protein | 26% | 25% |
Carbohydrates | 53% | 66% |
Fat | 22% | 9% |
Alcohol | ~ | ~ |
Both cauliflower and capers are low in carbohydrates - cauliflower has 5g of total carbs per 100 grams and caper has 4.9g of carbohydrates.
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.
Cauliflower and capers contain similar amounts of sugar - cauliflower has 1.9g of sugar per 100 grams and caper has 0.41g of sugar.
Cauliflower and capers contain similar amounts of protein - cauliflower has 1.9g of protein per 100 grams and caper has 2.4g of protein.
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.
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.
Caper has more Vitamin A than cauliflower - caper has 7ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.
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.
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.
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 |
Caper has 82% more calcium than cauliflower - cauliflower has 22mg of calcium per 100 grams and caper has 40mg of calcium.
Caper has 298% more iron than cauliflower - cauliflower has 0.42mg of iron per 100 grams and caper has 1.7mg of iron.
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.
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 |
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 |
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 |
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Capers or Cauliflower .
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 % |
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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 | |||