Capers vs. Spinach
Nutrition comparison of Capers and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
capers
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in capers and spinach:
- Both spinach and capers are high in dietary fiber.
- Spinach has more thiamin, Vitamin B6 and folate.
- Spinach is a great source of iron.
- Spinach is an excellent source of Vitamin A, Vitamin C, Vitamin K, calcium and potassium.
USDA sources for nutritional information: Capers (Capers, canned) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Spinach and capers contain similar amounts of calories - spinach has 23 calories per 100 grams and caper has 23 calories.
For macronutrient ratios, capers is lighter in protein, heavier in carbs and heavier in fat compared to spinach per calorie. Capers has a macronutrient ratio of 26:53:22 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Capers | Spinach | |
|---|---|---|
| Protein | 26% | 39% |
| Carbohydrates | 53% | 49% |
| Fat | 22% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Both spinach and capers are low in carbohydrates - spinach has 3.6g of total carbs per 100 grams and caper has 4.9g of carbohydrates.
dietary fiber
Both spinach and capers are high in dietary fiber. Caper has 45% more dietary fiber than spinach - spinach has 2.2g of dietary fiber per 100 grams and caper has 3.2g of dietary fiber.
sugar
Spinach and capers contain similar amounts of sugar - spinach has 0.42g of sugar per 100 grams and caper has 0.41g of sugar.
Protein
protein
Spinach and capers contain similar amounts of protein - spinach has 2.9g of protein per 100 grams and caper has 2.4g of protein.
Fat
saturated fat
Both spinach and capers are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and caper has 0.23g of saturated fat.
Vitamins
Vitamin C
Spinach is an excellent source of Vitamin C and it has 553% more Vitamin C than caper - spinach has 28.1mg of Vitamin C per 100 grams and caper has 4.3mg of Vitamin C.
Vitamin A
Spinach is an excellent source of Vitamin A and it has 66 times more Vitamin A than caper - spinach has 469ug of Vitamin A per 100 grams and caper has 7ug of Vitamin A.
Vitamin E
Spinach and capers contain similar amounts of Vitamin E - spinach has 2mg of Vitamin E per 100 grams and caper has 0.88mg of Vitamin E.
Vitamin K
Spinach is an excellent source of Vitamin K and it has 18 times more Vitamin K than caper - spinach has 482.9ug of Vitamin K per 100 grams and caper has 24.6ug of Vitamin K.
The B Vitamins
Spinach has more thiamin, Vitamin B6 and folate. Both capers and spinach contain significant amounts of riboflavin, niacin and pantothenic acid.
| Capers | Spinach | |
|---|---|---|
| Thiamin | 0.018 MG | 0.078 MG |
| Riboflavin | 0.139 MG | 0.189 MG |
| Niacin | 0.652 MG | 0.724 MG |
| Pantothenic acid | 0.027 MG | 0.065 MG |
| Vitamin B6 | 0.023 MG | 0.195 MG |
| Folate | 23 UG | 194 UG |
Minerals
calcium
Spinach is an excellent source of calcium and it has 148% more calcium than caper - spinach has 99mg of calcium per 100 grams and caper has 40mg of calcium.
iron
Spinach is a great source of iron and it has 62% more iron than caper - spinach has 2.7mg of iron per 100 grams and caper has 1.7mg of iron.
potassium
Spinach is an excellent source of potassium and it has 12 times more potassium than caper - spinach has 558mg 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 spinach per 100 grams, however, spinach contains more luteolin and myricetin than caper per 100 grams.
| Capers | Spinach | |
|---|---|---|
| kaempferol | 131.34 mg | 6.38 mg |
| Quercetin | 172.55 mg | 3.97 mg |
| luteolin | ~ | 0.74 mg |
| myricetin | ~ | 0.35 mg |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both capers and spinach contain significant amounts of alpha linoleic acid (ALA).
| Capers | Spinach | |
|---|---|---|
| alpha linoleic acid | 0.183 G | 0.138 G |
| DPA | 0.001 G | ~ |
| Total | 0.184 G | 0.138 G |
omega 6s
Comparing omega-6 fatty acids, caper has more linoleic acid than spinach per 100 grams.
| Capers | Spinach | |
|---|---|---|
| linoleic acid | 0.111 G | 0.026 G |
| other omega 6 | 0.002 G | ~ |
| Total | 0.113 G | 0.026 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Capers or Spinach .
Capers g
()
|
Daily Values (%) |
Spinach 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 % |
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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 % |
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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 % |
|
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 % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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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 spinach or capers contain more calories in 100 grams?Spinach and capers contain similar amounts of calories - spinach has 23 calories in 100g and caper has 23 calories.
Is spinach or capers better for protein?
Spinach and capers contain similar amounts of protein - spinach has 2.9g of protein per 100 grams and caper has 2.4g of protein.
Does spinach or capers have more carbohydrates?
By weight, both spinach and capers are low in carbohydrates - spinach has 3.6g of carbs for 100g and caper has 4.9g of carbohydrates.
Does spinach or capers contain more calcium?
Spinach is a rich source of calcium and it has 150% more calcium than caper - spinach has 99mg of calcium in 100 grams and caper has 40mg of calcium.
Does spinach or capers contain more potassium?
Spinach is a rich source of potassium and it has 12 times more potassium than caper - spinach has 558mg of potassium in 100 grams and caper has 40mg of potassium.