Capers vs. Marjoram
Nutrition comparison of Capers and Marjoram
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
capers
versus
marjoram
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in capers and marjoram:
- Both marjoram and capers are high in dietary fiber.
- Marjoram has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, caper contains more pantothenic acid.
- Marjoram is an excellent source of Vitamin A, Vitamin C, Vitamin K, calcium, iron, potassium and protein.
USDA sources for nutritional information: Capers (Capers, canned) and Marjoram (Spices, marjoram, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Marjoram is high in calories and caper has 92% less calories than marjoram - marjoram has 271 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 marjoram per calorie. Capers has a macronutrient ratio of 24:49:27 and for marjoram, 20:80:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Capers | Marjoram | |
|---|---|---|
| Protein | 24% | 20% |
| Carbohydrates | 49% | 80% |
| Fat | 27% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Marjoram is high in carbohydrates and caper has 92% less carbohydrates than marjoram - marjoram has 60.6g of total carbs per 100 grams and caper has 4.9g of carbohydrates.
dietary fiber
Both marjoram and capers are high in dietary fiber. Marjoram has 11 times more dietary fiber than caper - marjoram has 40.3g of dietary fiber per 100 grams and caper has 3.2g of dietary fiber.
sugar
Marjoram and capers contain similar amounts of sugar - marjoram has 4.1g of sugar per 100 grams and caper has 0.41g of sugar.
Protein
protein
Marjoram is an excellent source of protein and it has 436% more protein than caper - marjoram has 12.7g of protein per 100 grams and caper has 2.4g of protein.
Fat
saturated fat
Both marjoram and capers are low in saturated fat - marjoram has 0.53g of saturated fat per 100 grams and caper has 0.23g of saturated fat.
Vitamins
Vitamin C
Marjoram is an excellent source of Vitamin C and it has 10 times more Vitamin C than caper - marjoram has 51.4mg of Vitamin C per 100 grams and caper has 4.3mg of Vitamin C.
Vitamin A
Marjoram is an excellent source of Vitamin A and it has 56 times more Vitamin A than caper - marjoram has 403ug of Vitamin A per 100 grams and caper has 7ug of Vitamin A.
Vitamin E
Marjoram and capers contain similar amounts of Vitamin E - marjoram has 1.7mg of Vitamin E per 100 grams and caper has 0.88mg of Vitamin E.
Vitamin K
Marjoram is an excellent source of Vitamin K and it has 24 times more Vitamin K than caper - marjoram has 621.7ug of Vitamin K per 100 grams and caper has 24.6ug of Vitamin K.
The B Vitamins
Marjoram has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, caper contains more pantothenic acid.
| Capers | Marjoram | |
|---|---|---|
| Thiamin | 0.018 MG | 0.289 MG |
| Riboflavin | 0.139 MG | 0.316 MG |
| Niacin | 0.652 MG | 4.12 MG |
| Pantothenic acid | 0.027 MG | ~ |
| Vitamin B6 | 0.023 MG | 1.19 MG |
| Folate | 23 UG | 274 UG |
Minerals
calcium
Marjoram is an excellent source of calcium and it has 48 times more calcium than caper - marjoram has 1990mg of calcium per 100 grams and caper has 40mg of calcium.
iron
Marjoram is an excellent source of iron and it has 48 times more iron than caper - marjoram has 82.7mg of iron per 100 grams and caper has 1.7mg of iron.
potassium
Marjoram is an excellent source of potassium and it has 37 times more potassium than caper - marjoram has 1522mg 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 marjoram per 100 grams, however, marjoram contains more apigenin than caper per 100 grams.
| Capers | Marjoram | |
|---|---|---|
| kaempferol | 131.34 mg | ~ |
| Quercetin | 172.55 mg | ~ |
| apigenin | ~ | 3.5 mg |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, marjoram has more alpha linoleic acid (ALA) than caper per 100 grams.
| Capers | Marjoram | |
|---|---|---|
| alpha linoleic acid | 0.183 G | 3.23 G |
| DPA | 0.001 G | ~ |
| Total | 0.184 G | 3.23 G |
omega 6s
Comparing omega-6 fatty acids, marjoram has more linoleic acid than caper per 100 grams.
| Capers | Marjoram | |
|---|---|---|
| linoleic acid | 0.111 G | 1.175 G |
| other omega 6 | 0.002 G | ~ |
| Total | 0.113 G | 1.175 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 (%) |
Marjoram 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 marjoram or capers contain more calories in 100 grams?Marjoram is high in calories and caper has 90% less calories than marjoram - marjoram has 271 calories in 100g and caper has 23 calories.
Does marjoram or capers have more carbohydrates?
By weight, marjoram is high in carbohydrates and caper has 90% fewer carbohydrates than marjoram - marjoram has 60.6g of carbs for 100g and caper has 4.9g of carbohydrates.
Does marjoram or capers contain more calcium?
Marjoram is a rich source of calcium and it has 48 times more calcium than caper - marjoram has 1990mg of calcium in 100 grams and caper has 40mg of calcium.
Does marjoram or capers contain more iron?
Marjoram is an abundant source of iron and it has 48 times more iron than caper - marjoram has 82.7mg of iron in 100 grams and caper has 1.7mg of iron.
Does marjoram or capers contain more potassium?
Marjoram is a rich source of potassium and it has 37 times more potassium than caper - marjoram has 1522mg of potassium in 100 grams and caper has 40mg of potassium.