Egg vs. Capers
Nutrition comparison of Egg and Capers
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
capers
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and capers:
- Caper has 12.4 times less saturated fat than egg.
- Caper is an excellent source of dietary fiber.
- Egg has more lutein + zeaxanthin than caper, however, caper contains more beta-carotene than egg.
- Egg has more riboflavin, pantothenic acid, Vitamin B6 and Vitamin B12, however, caper contains more niacin.
- Egg is a great source of Vitamin D and calcium.
- Egg is an excellent source of Vitamin A and protein.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Capers (Capers, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Egg is high in calories and caper has 84% less calories than egg - egg has 143 calories per 100 grams and caper has 23 calories.
For macronutrient ratios, egg is heavier in protein, much lighter in carbs and much heavier in fat compared to capers per calorie. Egg has a macronutrient ratio of 36:2:62 and for capers, 24:49:27 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Capers | |
|---|---|---|
| Protein | 36% | 24% |
| Carbohydrates | 2% | 49% |
| Fat | 62% | 27% |
| Alcohol | ~ | ~ |
carbohydrates
Both egg and capers are low in carbohydrates - egg has 0.72g 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 more dietary fiber than egg - caper has 3.2g of dietary fiber per 100 grams and egg does not contain significant amounts.
sugar
Egg and capers contain similar amounts of sugar - egg has 0.37g of sugar per 100 grams and caper has 0.41g of sugar.
Protein
protein
Egg is an excellent source of protein and it has 432% more protein than caper - egg has 12.6g of protein per 100 grams and caper has 2.4g of protein.
Fat
saturated fat
Caper has 12.4 times less saturated fat than egg - egg has 3.1g of saturated fat per 100 grams and caper has 0.23g of saturated fat.
trans fat
Both egg and capers are low in trans fat - egg has 0.04g of trans fat per 100 grams and caper does not contain significant amounts.
cholesterol
Egg is high in cholesterol and caper has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and caper does not contain significant amounts.
Vitamins
Vitamin C
Caper has more Vitamin C than egg - caper has 4.3mg of Vitamin C per 100 grams and egg does not contain significant amounts.
Vitamin A
Egg is an excellent source of Vitamin A and it has 21 times more Vitamin A than caper - egg has 160ug of Vitamin A per 100 grams and caper has 7ug of Vitamin A.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than caper - egg has 82iu of Vitamin D per 100 grams and caper does not contain significant amounts.
Vitamin E
Egg and capers contain similar amounts of Vitamin E - egg has 1.1mg of Vitamin E per 100 grams and caper has 0.88mg of Vitamin E.
Vitamin K
Caper has 81 times more Vitamin K than egg - egg has 0.3ug of Vitamin K per 100 grams and caper has 24.6ug of Vitamin K.
The B Vitamins
Egg has more riboflavin, pantothenic acid, Vitamin B6 and Vitamin B12, however, caper contains more niacin. Both egg and capers contain significant amounts of thiamin and folate.
| Egg | Capers | |
|---|---|---|
| Thiamin | 0.04 MG | 0.018 MG |
| Riboflavin | 0.457 MG | 0.139 MG |
| Niacin | 0.075 MG | 0.652 MG |
| Pantothenic acid | 1.533 MG | 0.027 MG |
| Vitamin B6 | 0.17 MG | 0.023 MG |
| Folate | 47 UG | 23 UG |
| Vitamin B12 | 0.89 UG | ~ |
Minerals
calcium
Egg is a great source of calcium and it has 40% more calcium than caper - egg has 56mg of calcium per 100 grams and caper has 40mg of calcium.
iron
Egg and capers contain similar amounts of iron - egg has 1.8mg of iron per 100 grams and caper has 1.7mg of iron.
potassium
Egg has 245% more potassium than caper - egg has 138mg 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, egg has more lutein + zeaxanthin than caper per 100 grams, however, caper contains more beta-carotene than egg per 100 grams.
| Egg | Capers | |
|---|---|---|
| lutein + zeaxanthin | 503 UG | ~ |
| beta-carotene | ~ | 83 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, caper has more alpha linoleic acid (ALA) than egg per 100 grams, however, egg contains more dha than caper per 100 grams. Both egg and capers contain small amounts of DPA.
| Egg | Capers | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.183 G |
| DHA | 0.058 G | ~ |
| DPA | 0.007 G | 0.001 G |
| Total | 0.113 G | 0.184 G |
omega 6s
Comparing omega-6 fatty acids, egg has more linoleic acid than caper per 100 grams.
| Egg | Capers | |
|---|---|---|
| other omega 6 | 0.188 G | 0.002 G |
| linoleic acid | 1.555 G | 0.111 G |
| Total | 1.743 G | 0.113 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.
Egg g
()
|
Daily Values (%) |
Capers 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 egg or capers contain more calories in 100 grams?Egg is high in calories and caper has 80% less calories than egg - egg has 143 calories in 100g and caper has 23 calories.
Is egg or capers better for protein?
Egg is a fantastic source of protein and it has 430% more protein than caper - egg has 12.6g of protein per 100 grams and caper has 2.4g of protein.
Does egg or capers have more carbohydrates?
By weight, both egg and capers are low in carbohydrates - egg has 0.72g of carbs for 100g and caper has 4.9g of carbohydrates.