Capers vs. Fennel
Nutrition comparison of Capers and Fennel
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
capers
versus
fennel
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in capers and fennel:
- Both fennel and capers are high in dietary fiber.
- Caper has more riboflavin, however, fennel contains more pantothenic acid.
- Fennel is a great source of calcium.
- Fennel is an excellent source of potassium.
USDA sources for nutritional information: Capers (Capers, canned) and Fennel (Fennel, bulb, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Fennel and capers contain similar amounts of calories - fennel has 31 calories per 100 grams and caper has 23 calories.
For macronutrient ratios, capers is heavier in protein, much lighter in carbs and much heavier in fat compared to fennel per calorie. Capers has a macronutrient ratio of 24:49:27 and for fennel, 14:81:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Capers | Fennel | |
|---|---|---|
| Protein | 24% | 14% |
| Carbohydrates | 49% | 81% |
| Fat | 27% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Fennel and capers contain similar amounts of carbs - fennel has 7.3g of total carbs per 100 grams and caper has 4.9g of carbohydrates.
dietary fiber
Both fennel and capers are high in dietary fiber. Fennel is very similar to fennel for dietary fiber - fennel has 3.1g of dietary fiber per 100 grams and caper has 3.2g of dietary fiber.
sugar
Fennel and capers contain similar amounts of sugar - fennel has 3.9g of sugar per 100 grams and caper has 0.41g of sugar.
Protein
protein
Fennel and capers contain similar amounts of protein - fennel has 1.2g of protein per 100 grams and caper has 2.4g of protein.
Fat
saturated fat
Both fennel and capers are low in saturated fat - fennel has 0.09g of saturated fat per 100 grams and caper has 0.23g of saturated fat.
Vitamins
Vitamin C
Fennel has 179% more Vitamin C than caper - fennel has 12mg of Vitamin C per 100 grams and caper has 4.3mg of Vitamin C.
Vitamin A
Fennel has 586% more Vitamin A than caper - fennel has 48ug of Vitamin A per 100 grams and caper has 7ug of Vitamin A.
Vitamin E
Fennel and capers contain similar amounts of Vitamin E - fennel has 0.58mg of Vitamin E per 100 grams and caper has 0.88mg of Vitamin E.
Vitamin K
Fennel has 155% more Vitamin K than caper - fennel has 62.8ug of Vitamin K per 100 grams and caper has 24.6ug of Vitamin K.
The B Vitamins
Caper has more riboflavin, however, fennel contains more pantothenic acid. Both capers and fennel contain significant amounts of thiamin, niacin, Vitamin B6 and folate.
| Capers | Fennel | |
|---|---|---|
| Thiamin | 0.018 MG | 0.01 MG |
| Riboflavin | 0.139 MG | 0.032 MG |
| Niacin | 0.652 MG | 0.64 MG |
| Pantothenic acid | 0.027 MG | 0.232 MG |
| Vitamin B6 | 0.023 MG | 0.047 MG |
| Folate | 23 UG | 27 UG |
Minerals
calcium
Fennel is a great source of calcium and it has 23% more calcium than caper - fennel has 49mg of calcium per 100 grams and caper has 40mg of calcium.
iron
Caper has 129% more iron than fennel - fennel has 0.73mg of iron per 100 grams and caper has 1.7mg of iron.
potassium
Fennel is an excellent source of potassium and it has 935% more potassium than caper - fennel has 414mg of potassium per 100 grams and caper has 40mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both capers and fennel contain significant amounts of linoleic acid.
| Capers | Fennel | |
|---|---|---|
| linoleic acid | 0.111 G | 0.169 G |
| other omega 6 | 0.002 G | ~ |
| Total | 0.113 G | 0.169 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.
Capers g
()
|
Daily Values (%) |
Fennel g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 fennel or capers contain more calories in 100 grams?Fennel and capers contain similar amounts of calories - fennel has 31 calories in 100g and caper has 23 calories.
Does fennel or capers have more carbohydrates?
By weight, fennel and capers contain similar amounts of carbs - fennel has 7.3g of carbs for 100g and caper has 4.9g of carbohydrates.
Does fennel or capers contain more potassium?
Fennel is a rich source of potassium and it has 940% more potassium than caper - fennel has 414mg of potassium in 100 grams and caper has 40mg of potassium.