Capers vs. Garlic
Nutrition comparison of Capers and Garlic
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
capers
versus
garlic
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in capers and garlic:
- Both garlic and capers are high in dietary fiber.
- Garlic has more thiamin, pantothenic acid and Vitamin B6, however, caper contains more folate.
- Garlic is an excellent source of Vitamin C, calcium and potassium.
USDA sources for nutritional information: Capers (Capers, canned) and Garlic (Garlic, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Garlic is high in calories and caper has 85% less calories than garlic - garlic has 149 calories per 100 grams and caper has 23 calories.
For macronutrient ratios, capers is heavier in protein, much lighter in carbs and much heavier in fat compared to garlic per calorie. Capers has a macronutrient ratio of 24:49:27 and for garlic, 16:82:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Capers | Garlic | |
|---|---|---|
| Protein | 24% | 16% |
| Carbohydrates | 49% | 82% |
| Fat | 27% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Garlic is high in carbohydrates and caper has 85% less carbohydrates than garlic - garlic has 33.1g of total carbs per 100 grams and caper has 4.9g of carbohydrates.
dietary fiber
Both garlic and capers are high in dietary fiber. Caper has 52% more dietary fiber than garlic - garlic has 2.1g of dietary fiber per 100 grams and caper has 3.2g of dietary fiber.
sugar
Garlic and capers contain similar amounts of sugar - garlic has 1g of sugar per 100 grams and caper has 0.41g of sugar.
Protein
protein
Garlic has 169% more protein than caper - garlic has 6.4g of protein per 100 grams and caper has 2.4g of protein.
Fat
saturated fat
Both garlic and capers are low in saturated fat - garlic has 0.09g of saturated fat per 100 grams and caper has 0.23g of saturated fat.
Vitamins
Vitamin C
Garlic is an excellent source of Vitamin C and it has 626% more Vitamin C than caper - garlic has 31.2mg of Vitamin C per 100 grams and caper has 4.3mg of Vitamin C.
Vitamin A
Caper has more Vitamin A than garlic - caper has 7ug of Vitamin A per 100 grams and garlic does not contain significant amounts.
Vitamin E
Garlic and capers contain similar amounts of Vitamin E - garlic has 0.08mg of Vitamin E per 100 grams and caper has 0.88mg of Vitamin E.
Vitamin K
Caper has 13 times more Vitamin K than garlic - garlic has 1.7ug of Vitamin K per 100 grams and caper has 24.6ug of Vitamin K.
The B Vitamins
Garlic has more thiamin, pantothenic acid and Vitamin B6, however, caper contains more folate. Both capers and garlic contain significant amounts of riboflavin and niacin.
| Capers | Garlic | |
|---|---|---|
| Thiamin | 0.018 MG | 0.2 MG |
| Riboflavin | 0.139 MG | 0.11 MG |
| Niacin | 0.652 MG | 0.7 MG |
| Pantothenic acid | 0.027 MG | 0.596 MG |
| Vitamin B6 | 0.023 MG | 1.235 MG |
| Folate | 23 UG | 3 UG |
Minerals
calcium
Garlic is an excellent source of calcium and it has 353% more calcium than caper - garlic has 181mg of calcium per 100 grams and caper has 40mg of calcium.
iron
Garlic and capers contain similar amounts of iron - garlic has 1.7mg of iron per 100 grams and caper has 1.7mg of iron.
potassium
Garlic is an excellent source of potassium and it has 903% more potassium than caper - garlic has 401mg 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 garlic per 100 grams, however, garlic contains more myricetin than caper per 100 grams.
| Capers | Garlic | |
|---|---|---|
| kaempferol | 131.34 mg | 0.26 mg |
| Quercetin | 172.55 mg | 1.74 mg |
| myricetin | ~ | 1.61 mg |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, caper has more alpha linoleic acid (ALA) than garlic per 100 grams.
| Capers | Garlic | |
|---|---|---|
| alpha linoleic acid | 0.183 G | 0.02 G |
| DPA | 0.001 G | ~ |
| Total | 0.184 G | 0.02 G |
omega 6s
Comparing omega-6 fatty acids, garlic has more linoleic acid than caper per 100 grams.
| Capers | Garlic | |
|---|---|---|
| linoleic acid | 0.111 G | 0.229 G |
| other omega 6 | 0.002 G | ~ |
| Total | 0.113 G | 0.229 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 (%) |
Garlic 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 garlic or capers contain more calories in 100 grams?Garlic is high in calories and caper has 90% less calories than garlic - garlic has 149 calories in 100g and caper has 23 calories.
Does garlic or capers have more carbohydrates?
By weight, garlic is high in carbohydrates and caper has 90% fewer carbohydrates than garlic - garlic has 33.1g of carbs for 100g and caper has 4.9g of carbohydrates.
Does garlic or capers contain more calcium?
Garlic is a rich source of calcium and it has 350% more calcium than caper - garlic has 181mg of calcium in 100 grams and caper has 40mg of calcium.
Does garlic or capers contain more potassium?
Garlic is a rich source of potassium and it has 900% more potassium than caper - garlic has 401mg of potassium in 100 grams and caper has 40mg of potassium.