Capers vs. Iceberg Lettuce
Nutrition comparison of Capers and Iceberg Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
capers
versus
iceberg lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in capers and iceberg lettuce:
- Caper has more riboflavin and niacin.
- Caper is an excellent source of dietary fiber.
USDA sources for nutritional information: Capers (Capers, canned) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Iceberg lettuce and capers contain similar amounts of calories - iceberg lettuce has 14 calories per 100 grams and caper has 23 calories.
For macronutrient ratios, capers is much lighter in carbs, heavier in fat and similar to iceberg lettuce for protein. Capers has a macronutrient ratio of 24:49:27 and for iceberg lettuce, 21:72:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Capers | Iceberg Lettuce | |
|---|---|---|
| Protein | 24% | 21% |
| Carbohydrates | 49% | 72% |
| Fat | 27% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Both iceberg lettuce and capers are low in carbohydrates - iceberg lettuce has 3g 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 167% more dietary fiber than iceberg lettuce - iceberg lettuce has 1.2g of dietary fiber per 100 grams and caper has 3.2g of dietary fiber.
sugar
Iceberg lettuce and capers contain similar amounts of sugar - iceberg lettuce has 2g of sugar per 100 grams and caper has 0.41g of sugar.
Protein
protein
Iceberg lettuce and capers contain similar amounts of protein - iceberg lettuce has 0.9g of protein per 100 grams and caper has 2.4g of protein.
Fat
saturated fat
Both iceberg lettuce and capers are low in saturated fat - iceberg lettuce has 0.02g of saturated fat per 100 grams and caper has 0.23g of saturated fat.
Vitamins
Vitamin C
Iceberg lettuce and capers contain similar amounts of Vitamin C - iceberg lettuce has 2.8mg of Vitamin C per 100 grams and caper has 4.3mg of Vitamin C.
Vitamin A
Iceberg lettuce and capers contain similar amounts of Vitamin A - iceberg lettuce has 25ug of Vitamin A per 100 grams and caper has 7ug of Vitamin A.
Vitamin E
Iceberg lettuce and capers contain similar amounts of Vitamin E - iceberg lettuce has 0.18mg of Vitamin E per 100 grams and caper has 0.88mg of Vitamin E.
Vitamin K
Iceberg lettuce and capers contain similar amounts of Vitamin K - iceberg lettuce has 24.1ug of Vitamin K per 100 grams and caper has 24.6ug of Vitamin K.
The B Vitamins
Caper has more riboflavin and niacin. Both capers and iceberg lettuce contain significant amounts of thiamin, pantothenic acid, Vitamin B6 and folate.
| Capers | Iceberg Lettuce | |
|---|---|---|
| Thiamin | 0.018 MG | 0.041 MG |
| Riboflavin | 0.139 MG | 0.025 MG |
| Niacin | 0.652 MG | 0.123 MG |
| Pantothenic acid | 0.027 MG | 0.091 MG |
| Vitamin B6 | 0.023 MG | 0.042 MG |
| Folate | 23 UG | 29 UG |
Minerals
calcium
Caper has 122% more calcium than iceberg lettuce - iceberg lettuce has 18mg of calcium per 100 grams and caper has 40mg of calcium.
iron
Caper has 307% more iron than iceberg lettuce - iceberg lettuce has 0.41mg of iron per 100 grams and caper has 1.7mg of iron.
potassium
Iceberg lettuce has 253% more potassium than caper - iceberg lettuce has 141mg 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 | Iceberg Lettuce | |
|---|---|---|
| kaempferol | 131.34 mg | 0.15 mg |
| Quercetin | 172.55 mg | 1.42 mg |
| apigenin | ~ | 0.13 mg |
| luteolin | ~ | 0.03 mg |
| myricetin | ~ | 0.06 mg |
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,
| Capers | Iceberg Lettuce | |
|---|---|---|
| beta-carotene | 83 UG | 299 UG |
| alpha-carotene | ~ | 4 UG |
| lutein + zeaxanthin | ~ | 277 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, caper has more alpha linoleic acid (ALA) than iceberg lettuce per 100 grams.
| Capers | Iceberg Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.183 G | 0.052 G |
| DPA | 0.001 G | ~ |
| Total | 0.184 G | 0.052 G |
omega 6s
Comparing omega-6 fatty acids, caper has more linoleic acid than iceberg lettuce per 100 grams.
| Capers | Iceberg Lettuce | |
|---|---|---|
| linoleic acid | 0.111 G | 0.021 G |
| other omega 6 | 0.002 G | ~ |
| Total | 0.113 G | 0.021 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 Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) .
Capers g
()
|
Daily Values (%) |
Iceberg Lettuce g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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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% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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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 % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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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 % |
|
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 % |
|
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 | |||
FAQ
Does iceberg lettuce or capers contain more calories in 100 grams?Iceberg lettuce and capers contain similar amounts of calories - iceberg lettuce has 14 calories in 100g and caper has 23 calories.
Does iceberg lettuce or capers have more carbohydrates?
By weight, both iceberg lettuce and capers are low in carbohydrates - iceberg lettuce has 3g of carbs for 100g and caper has 4.9g of carbohydrates.