Basil vs. Capers

Nutrition comparison of Basil and Capers


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of basil versus capers (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in basil and capers:

  • Basil has more pantothenic acid, Vitamin B6 and folate.
  • Basil is a great source of Vitamin C and potassium.
  • Basil is an excellent source of Vitamin A, Vitamin K, calcium and iron.
  • Caper is an excellent source of dietary fiber.
Detailed nutritional comparison of basil and capers is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Basil (Basil, fresh) and Capers (Capers, canned) . Have a correction or suggestions? Shoot us an email.


Image of Basil src
Image of Capers src

Calories and Carbs

calories

Basil and capers contain similar amounts of calories - basil has 23 calories per 100 grams and caper has 23 calories.

For macronutrient ratios, basil is heavier in protein, lighter in carbs and similar to capers for fat. Basil has a macronutrient ratio of 44:37:19 and for capers, 26:53:22 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Basil Capers
Protein 44% 26%
Carbohydrates 37% 53%
Fat 19% 22%
Alcohol ~ ~

carbohydrates

Both basil and capers are low in carbohydrates - basil has 2.7g 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 100% more dietary fiber than basil - basil has 1.6g of dietary fiber per 100 grams and caper has 3.2g of dietary fiber.

sugar

Basil and capers contain similar amounts of sugar - basil has 0.3g of sugar per 100 grams and caper has 0.41g of sugar.

Protein

protein

Basil and capers contain similar amounts of protein - basil has 3.2g of protein per 100 grams and caper has 2.4g of protein.

Fat

saturated fat

Both basil and capers are low in saturated fat - basil has 0.04g of saturated fat per 100 grams and caper has 0.23g of saturated fat.

Vitamins

Vitamin C

Basil is a great source of Vitamin C and it has 319% more Vitamin C than caper - basil has 18mg of Vitamin C per 100 grams and caper has 4.3mg of Vitamin C.

Vitamin A

Basil is an excellent source of Vitamin A and it has 36 times more Vitamin A than caper - basil has 264ug of Vitamin A per 100 grams and caper has 7ug of Vitamin A.

Vitamin E

Basil and capers contain similar amounts of Vitamin E - basil has 0.8mg of Vitamin E per 100 grams and caper has 0.88mg of Vitamin E.

Vitamin K

Basil is an excellent source of Vitamin K and it has 15 times more Vitamin K than caper - basil has 414.8ug of Vitamin K per 100 grams and caper has 24.6ug of Vitamin K.

The B Vitamins

Basil has more pantothenic acid, Vitamin B6 and folate. Both basil and capers contain significant amounts of thiamin, riboflavin and niacin.

Basil Capers
Thiamin 0.034 MG 0.018 MG
Riboflavin 0.076 MG 0.139 MG
Niacin 0.902 MG 0.652 MG
Pantothenic acid 0.209 MG 0.027 MG
Vitamin B6 0.155 MG 0.023 MG
Folate 68 UG 23 UG

Minerals

calcium

Basil is an excellent source of calcium and it has 343% more calcium than caper - basil has 177mg of calcium per 100 grams and caper has 40mg of calcium.

iron

Basil is an excellent source of iron and it has 90% more iron than caper - basil has 3.2mg of iron per 100 grams and caper has 1.7mg of iron.

potassium

Basil is a great source of potassium and it has 638% more potassium than caper - basil has 295mg of potassium per 100 grams and caper has 40mg of potassium.

Antioxidants and Phytonutrients

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,

Basil Capers
beta-carotene 3142 UG 83 UG
lutein + zeaxanthin 5650 UG ~

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both basil and capers contain significant amounts of alpha linoleic acid (ALA).

Basil Capers
alpha linoleic acid 0.316 G 0.183 G
DPA ~ 0.001 G
Total 0.316 G 0.184 G

omega 6s

Comparing omega-6 fatty acids, both basil and capers contain significant amounts of linoleic acid.

Basil Capers
linoleic acid 0.073 G 0.111 G
other omega 6 ~ 0.002 G
Total 0.073 G 0.113 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 Basil or Capers .

Note: The specific food items compared are: Basil (Basil, fresh) and Capers (Capers, canned) .

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FAQ

Does basil or capers contain more calories in 100 grams?
Basil and capers contain similar amounts of calories - basil has 23 calories in 100g and caper has 23 calories.

Is basil or capers better for protein?
Basil and capers contain similar amounts of protein - basil has 3.2g of protein per 100 grams and caper has 2.4g of protein.

Does basil or capers have more carbohydrates?
By weight, both basil and capers are low in carbohydrates - basil has 2.7g of carbs for 100g and caper has 4.9g of carbohydrates.

Does basil or capers contain more calcium?
Basil is a rich source of calcium and it has 340% more calcium than caper - basil has 177mg of calcium in 100 grams and caper has 40mg of calcium.

Does basil or capers contain more iron?
Basil is an abundant source of iron and it has 90% more iron than caper - basil has 3.2mg of iron in 100 grams and caper has 1.7mg of iron.