Grapes vs. Capers
Nutrition comparison of Grapes and Capers
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grapes
versus
capers
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grapes and capers:
- Caper has 67% less calories than grape.
- Caper has 73% less carbohydrates than grape.
- Caper has more beta-carotene than grape, however, grape contains more lutein + zeaxanthin than caper.
- Caper has signficantly less sugar than grape.
- Caper has signficantly more calcium than grape.
- Caper is an excellent source of dietary fiber.
- Grape has more thiamin and Vitamin B6, however, caper contains more riboflavin, niacin and folate.
- Grape has signficantly more potassium than caper.
USDA sources for nutritional information: Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) and Capers (Capers, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Caper has 67% less calories than grape - caper has 23 calories per 100 grams and grape has 69 calories.
For macronutrient ratios, grapes is lighter in protein, much heavier in carbs and much lighter in fat compared to capers per calorie. Grapes has a macronutrient ratio of 4:95:2 and for capers, 24:49:27 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grapes | Capers | |
|---|---|---|
| Protein | 4% | 24% |
| Carbohydrates | 95% | 49% |
| Fat | 2% | 27% |
| Alcohol | ~ | ~ |
carbohydrates
Caper has 73% less carbohydrates than grape - caper has 4.9g of total carbs per 100 grams and grape has 18.1g of carbohydrates.
dietary fiber
Caper is an excellent source of dietary fiber and it has 256% more dietary fiber than grape - caper has 3.2g of dietary fiber per 100 grams and grape has 0.9g of dietary fiber.
sugar
Caper has signficantly less sugar than grape - caper has 0.41g of sugar per 100 grams and grape has 15.5g of sugar.
Protein
protein
Caper has 228% more protein than grape - caper has 2.4g of protein per 100 grams and grape has 0.72g of protein.
Fat
saturated fat
Both capers and grapes are low in saturated fat - caper has 0.23g of saturated fat per 100 grams and grape has 0.05g of saturated fat.
Vitamins
Vitamin C
Capers and grapes contain similar amounts of Vitamin C - caper has 4.3mg of Vitamin C per 100 grams and grape has 3.2mg of Vitamin C.
Vitamin A
Capers and grapes contain similar amounts of Vitamin A - caper has 7ug of Vitamin A per 100 grams and grape has 3ug of Vitamin A.
Vitamin E
Capers and grapes contain similar amounts of Vitamin E - caper has 0.88mg of Vitamin E per 100 grams and grape has 0.19mg of Vitamin E.
Vitamin K
Capers and grapes contain similar amounts of Vitamin K - caper has 24.6ug of Vitamin K per 100 grams and grape has 14.6ug of Vitamin K.
The B Vitamins
Grape has more thiamin and Vitamin B6, however, caper contains more riboflavin, niacin and folate. Both grapes and capers contain significant amounts of pantothenic acid.
| Grapes | Capers | |
|---|---|---|
| Thiamin | 0.069 MG | 0.018 MG |
| Riboflavin | 0.07 MG | 0.139 MG |
| Niacin | 0.188 MG | 0.652 MG |
| Pantothenic acid | 0.05 MG | 0.027 MG |
| Vitamin B6 | 0.086 MG | 0.023 MG |
| Folate | 2 UG | 23 UG |
Minerals
calcium
Caper has signficantly more calcium than grape - caper has 40mg of calcium per 100 grams and grape has 10mg of calcium.
iron
Caper has 364% more iron than grape - caper has 1.7mg of iron per 100 grams and grape has 0.36mg of iron.
potassium
Grape has signficantly more potassium than caper - caper has 40mg of potassium per 100 grams and grape has 191mg of potassium.
Antioxidants and Phytonutrients
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, caper has more beta-carotene than grape per 100 grams, however, grape contains more lutein + zeaxanthin than caper per 100 grams.
| Grapes | Capers | |
|---|---|---|
| beta-carotene | 39 UG | 83 UG |
| alpha-carotene | 1 UG | ~ |
| lutein + zeaxanthin | 72 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, caper has more alpha linoleic acid (ALA) than grape per 100 grams.
| Grapes | Capers | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.183 G |
| DPA | ~ | 0.001 G |
| Total | 0.011 G | 0.184 G |
omega 6s
Comparing omega-6 fatty acids, caper has more linoleic acid than grape per 100 grams.
| Grapes | Capers | |
|---|---|---|
| linoleic acid | 0.037 G | 0.111 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.037 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.
Grapes 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 capers or grapes contain more calories in 100 grams?Caper has 70% less calories than grape - caper has 23 calories in 100g and grape has 69 calories.
Does capers or grapes have more carbohydrates?
By weight, caper has 70% fewer carbohydrates than grape - caper has 4.9g of carbs for 100g and grape has 18.1g of carbohydrates.