Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
figs
versus
capers
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in figs and capers:
Caper has 69% less calories than fig - caper has 23 calories per 100 grams and fig has 74 calories.
For macronutrient ratios, figs is lighter in protein, much heavier in carbs and much lighter in fat compared to capers per calorie. Figs has a macronutrient ratio of 4:93:3 and for capers, 24:49:27 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Figs | Capers | |
---|---|---|
Protein | 4% | 24% |
Carbohydrates | 93% | 49% |
Fat | 3% | 27% |
Alcohol | ~ | ~ |
Caper has 75% less carbohydrates than fig - caper has 4.9g of total carbs per 100 grams and fig has 19.2g of carbohydrates.
Both capers and figs are high in dietary fiber. Caper has a little more dietary fiber (10%) than fig by weight - caper has 3.2g of dietary fiber per 100 grams and fig has 2.9g of dietary fiber.
Caper has signficantly less sugar than fig - caper has 0.41g of sugar per 100 grams and fig has 16.3g of sugar.
Caper has 215% more protein than fig - caper has 2.4g of protein per 100 grams and fig has 0.75g of protein.
Both capers and figs are low in saturated fat - caper has 0.23g of saturated fat per 100 grams and fig has 0.06g of saturated fat.
Capers and figs contain similar amounts of Vitamin C - caper has 4.3mg of Vitamin C per 100 grams and fig has 2mg of Vitamin C.
Capers and figs contain similar amounts of Vitamin A - caper has 7ug of Vitamin A per 100 grams and fig has 7ug of Vitamin A.
Capers and figs contain similar amounts of Vitamin E - caper has 0.88mg of Vitamin E per 100 grams and fig has 0.11mg of Vitamin E.
Capers and figs contain similar amounts of Vitamin K - caper has 24.6ug of Vitamin K per 100 grams and fig has 4.7ug of Vitamin K.
Fig has more thiamin, pantothenic acid and Vitamin B6, however, caper contains more riboflavin and folate. Both figs and capers contain significant amounts of niacin.
Figs | Capers | |
---|---|---|
Thiamin | 0.06 MG | 0.018 MG |
Riboflavin | 0.05 MG | 0.139 MG |
Niacin | 0.4 MG | 0.652 MG |
Pantothenic acid | 0.3 MG | 0.027 MG |
Vitamin B6 | 0.113 MG | 0.023 MG |
Folate | 6 UG | 23 UG |
Capers and figs contain similar amounts of calcium - caper has 40mg of calcium per 100 grams and fig has 35mg of calcium.
Caper has 351% more iron than fig - caper has 1.7mg of iron per 100 grams and fig has 0.37mg of iron.
Fig is a great source of potassium and it has 480% more potassium than caper - caper has 40mg of potassium per 100 grams and fig has 232mg of potassium.
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, both figs and capers contain significant amounts of beta-carotene.
Figs | Capers | |
---|---|---|
beta-carotene | 85 UG | 83 UG |
lutein + zeaxanthin | 9 UG | ~ |
Comparing omega-6 fatty acids, both figs and capers contain significant amounts of linoleic acid.
Figs | Capers | |
---|---|---|
linoleic acid | 0.144 G | 0.111 G |
other omega 6 | ~ | 0.002 G |
Total | 0.144 G | 0.113 G |
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.
Figs 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 | |||