Capers vs. Leeks
Nutrition comparison of Capers and Leeks
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
capers
versus
leeks
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in capers and leeks:
- Caper has 62% less calories than leek.
- Caper has 65% less carbohydrates than leek.
- Caper is an excellent source of dietary fiber.
- Leek has more thiamin, pantothenic acid, Vitamin B6 and folate, however, caper contains more riboflavin.
- Leek has signficantly more Vitamin A than caper.
- Leek is a great source of calcium and iron.
USDA sources for nutritional information: Capers (Capers, canned) and Leeks (Leeks, (bulb and lower leaf-portion), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Caper has 62% less calories than leek - leek has 61 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 leeks per calorie. Capers has a macronutrient ratio of 24:49:27 and for leeks, 9:86:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Capers | Leeks | |
|---|---|---|
| Protein | 24% | 9% |
| Carbohydrates | 49% | 86% |
| Fat | 27% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Caper has 65% less carbohydrates than leek - leek has 14.2g 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 78% more dietary fiber than leek - leek has 1.8g of dietary fiber per 100 grams and caper has 3.2g of dietary fiber.
sugar
Leeks and capers contain similar amounts of sugar - leek has 3.9g of sugar per 100 grams and caper has 0.41g of sugar.
Protein
protein
Leeks and capers contain similar amounts of protein - leek has 1.5g of protein per 100 grams and caper has 2.4g of protein.
Fat
saturated fat
Both leeks and capers are low in saturated fat - leek has 0.04g of saturated fat per 100 grams and caper has 0.23g of saturated fat.
Vitamins
Vitamin C
Leek has 179% more Vitamin C than caper - leek has 12mg of Vitamin C per 100 grams and caper has 4.3mg of Vitamin C.
Vitamin A
Leek has signficantly more Vitamin A than caper - leek has 83ug of Vitamin A per 100 grams and caper has 7ug of Vitamin A.
Vitamin E
Leeks and capers contain similar amounts of Vitamin E - leek has 0.92mg of Vitamin E per 100 grams and caper has 0.88mg of Vitamin E.
Vitamin K
Leek has 91% more Vitamin K than caper - leek has 47ug of Vitamin K per 100 grams and caper has 24.6ug of Vitamin K.
The B Vitamins
Leek has more thiamin, pantothenic acid, Vitamin B6 and folate, however, caper contains more riboflavin. Both capers and leeks contain significant amounts of niacin.
| Capers | Leeks | |
|---|---|---|
| Thiamin | 0.018 MG | 0.06 MG |
| Riboflavin | 0.139 MG | 0.03 MG |
| Niacin | 0.652 MG | 0.4 MG |
| Pantothenic acid | 0.027 MG | 0.14 MG |
| Vitamin B6 | 0.023 MG | 0.233 MG |
| Folate | 23 UG | 64 UG |
Minerals
calcium
Leek is a great source of calcium and it has 48% more calcium than caper - leek has 59mg of calcium per 100 grams and caper has 40mg of calcium.
iron
Leek is a great source of iron and it has 26% more iron than caper - leek has 2.1mg of iron per 100 grams and caper has 1.7mg of iron.
potassium
Leek has 350% more potassium than caper - leek has 180mg 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, caper has more kaempferol and quercetin than leek per 100 grams, however, leek contains more myricetin than caper per 100 grams.
| Capers | Leeks | |
|---|---|---|
| kaempferol | 131.34 mg | 2.67 mg |
| Quercetin | 172.55 mg | 0.09 mg |
| myricetin | ~ | 0.22 mg |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both capers and leeks contain significant amounts of alpha linoleic acid (ALA).
| Capers | Leeks | |
|---|---|---|
| alpha linoleic acid | 0.183 G | 0.099 G |
| DPA | 0.001 G | ~ |
| Total | 0.184 G | 0.099 G |
omega 6s
Comparing omega-6 fatty acids, both capers and leeks contain significant amounts of linoleic acid.
| Capers | Leeks | |
|---|---|---|
| linoleic acid | 0.111 G | 0.067 G |
| other omega 6 | 0.002 G | ~ |
| Total | 0.113 G | 0.067 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 (%) |
Leeks 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 leeks or capers contain more calories in 100 grams?Caper has 60% less calories than leek - leek has 61 calories in 100g and caper has 23 calories.
Does leeks or capers have more carbohydrates?
By weight, caper has 70% fewer carbohydrates than leek - leek has 14.2g of carbs for 100g and caper has 4.9g of carbohydrates.