Capers vs. Nori
Nutrition comparison of Capers and Nori
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
capers
versus
nori
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in capers and nori:
- Caper is an excellent source of dietary fiber.
- Nori has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Nori is an excellent source of Vitamin A, Vitamin C, calcium and potassium.
USDA sources for nutritional information: Capers (Capers, canned) and Nori (Seaweed, laver, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Nori and capers contain similar amounts of calories - nori has 35 calories per 100 grams and caper has 23 calories.
For macronutrient ratios, capers is much lighter in protein, heavier in carbs and much heavier in fat compared to nori per calorie. Capers has a macronutrient ratio of 24:49:27 and for nori, 67:33:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Capers | Nori | |
|---|---|---|
| Protein | 24% | 67% |
| Carbohydrates | 49% | 33% |
| Fat | 27% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Nori and capers contain similar amounts of carbs - nori has 5.1g 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 967% more dietary fiber than nori - nori has 0.3g of dietary fiber per 100 grams and caper has 3.2g of dietary fiber.
sugar
Nori and capers contain similar amounts of sugar - nori has 0.49g of sugar per 100 grams and caper has 0.41g of sugar.
Protein
protein
Nori has 146% more protein than caper - nori has 5.8g of protein per 100 grams and caper has 2.4g of protein.
Fat
saturated fat
Both nori and capers are low in saturated fat - nori has 0.06g of saturated fat per 100 grams and caper has 0.23g of saturated fat.
Vitamins
Vitamin C
Nori is an excellent source of Vitamin C and it has 807% more Vitamin C than caper - nori has 39mg of Vitamin C per 100 grams and caper has 4.3mg of Vitamin C.
Vitamin A
Nori is an excellent source of Vitamin A and it has 36 times more Vitamin A than caper - nori has 260ug of Vitamin A per 100 grams and caper has 7ug of Vitamin A.
Vitamin E
Nori and capers contain similar amounts of Vitamin E - nori has 1mg of Vitamin E per 100 grams and caper has 0.88mg of Vitamin E.
Vitamin K
Caper has 515% more Vitamin K than nori - nori has 4ug of Vitamin K per 100 grams and caper has 24.6ug of Vitamin K.
The B Vitamins
Nori has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Capers | Nori | |
|---|---|---|
| Thiamin | 0.018 MG | 0.098 MG |
| Riboflavin | 0.139 MG | 0.446 MG |
| Niacin | 0.652 MG | 1.47 MG |
| Pantothenic acid | 0.027 MG | 0.521 MG |
| Vitamin B6 | 0.023 MG | 0.159 MG |
| Folate | 23 UG | 146 UG |
Minerals
calcium
Nori is an excellent source of calcium and it has 75% more calcium than caper - nori has 70mg of calcium per 100 grams and caper has 40mg of calcium.
iron
Nori and capers contain similar amounts of iron - nori has 1.8mg of iron per 100 grams and caper has 1.7mg of iron.
potassium
Nori is an excellent source of potassium and it has 790% more potassium than caper - nori has 356mg of potassium per 100 grams and caper has 40mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, caper has more alpha linoleic acid (ALA) than nori per 100 grams, however, nori contains more epa than caper per 100 grams.
| Capers | Nori | |
|---|---|---|
| alpha linoleic acid | 0.183 G | 0.001 G |
| DPA | 0.001 G | ~ |
| EPA | ~ | 0.08 G |
| Total | 0.184 G | 0.081 G |
omega 6s
Comparing omega-6 fatty acids, caper has more linoleic acid than nori per 100 grams.
| Capers | Nori | |
|---|---|---|
| linoleic acid | 0.111 G | 0.004 G |
| other omega 6 | 0.002 G | 0.009 G |
| Total | 0.113 G | 0.013 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 (%) |
Nori 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 nori or capers contain more calories in 100 grams?Nori and capers contain similar amounts of calories - nori has 35 calories in 100g and caper has 23 calories.
Is nori or capers better for protein?
Nori has 150% more protein than caper - nori has 5.8g of protein per 100 grams and caper has 2.4g of protein.
Does nori or capers have more carbohydrates?
By weight, nori and capers contain similar amounts of carbs - nori has 5.1g of carbs for 100g and caper has 4.9g of carbohydrates.
Does nori or capers contain more calcium?
Nori is a rich source of calcium and it has 80% more calcium than caper - nori has 70mg of calcium in 100 grams and caper has 40mg of calcium.
Does nori or capers contain more potassium?
Nori is a rich source of potassium and it has 790% more potassium than caper - nori has 356mg of potassium in 100 grams and caper has 40mg of potassium.