Capers vs. Green Bean
Nutrition comparison of Capers and Green Bean
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
capers
versus
green bean
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in capers and green bean:
- Both green bean and capers are high in dietary fiber.
- Green bean has more thiamin, pantothenic acid and Vitamin B6.
- Green bean is a great source of Vitamin C and potassium.
USDA sources for nutritional information: Capers (Capers, canned) and Green Bean (Beans, snap, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Green bean and capers contain similar amounts of calories - green bean has 31 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 green bean per calorie. Capers has a macronutrient ratio of 24:49:27 and for green bean, 20:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Capers | Green Bean | |
|---|---|---|
| Protein | 24% | 20% |
| Carbohydrates | 49% | 76% |
| Fat | 27% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Green bean and capers contain similar amounts of carbs - green bean has 7g of total carbs per 100 grams and caper has 4.9g of carbohydrates.
dietary fiber
Both green bean and capers are high in dietary fiber. Caper has 19% more dietary fiber than green bean - green bean has 2.7g of dietary fiber per 100 grams and caper has 3.2g of dietary fiber.
sugar
Green bean and capers contain similar amounts of sugar - green bean has 3.3g of sugar per 100 grams and caper has 0.41g of sugar.
Protein
protein
Green bean and capers contain similar amounts of protein - green bean has 1.8g of protein per 100 grams and caper has 2.4g of protein.
Fat
saturated fat
Both green bean and capers are low in saturated fat - green bean has 0.05g of saturated fat per 100 grams and caper has 0.23g of saturated fat.
Vitamins
Vitamin C
Green bean is a great source of Vitamin C and it has 184% more Vitamin C than caper - green bean has 12.2mg of Vitamin C per 100 grams and caper has 4.3mg of Vitamin C.
Vitamin A
Green bean has 400% more Vitamin A than caper - green bean has 35ug of Vitamin A per 100 grams and caper has 7ug of Vitamin A.
Vitamin E
Green bean and capers contain similar amounts of Vitamin E - green bean has 0.41mg of Vitamin E per 100 grams and caper has 0.88mg of Vitamin E.
Vitamin K
Green bean and capers contain similar amounts of Vitamin K - green bean has 43ug of Vitamin K per 100 grams and caper has 24.6ug of Vitamin K.
The B Vitamins
Green bean has more thiamin, pantothenic acid and Vitamin B6. Both capers and green bean contain significant amounts of riboflavin, niacin and folate.
| Capers | Green Bean | |
|---|---|---|
| Thiamin | 0.018 MG | 0.082 MG |
| Riboflavin | 0.139 MG | 0.104 MG |
| Niacin | 0.652 MG | 0.734 MG |
| Pantothenic acid | 0.027 MG | 0.225 MG |
| Vitamin B6 | 0.023 MG | 0.141 MG |
| Folate | 23 UG | 33 UG |
Minerals
calcium
Green bean and capers contain similar amounts of calcium - green bean has 37mg of calcium per 100 grams and caper has 40mg of calcium.
iron
Caper has 62% more iron than green bean - green bean has 1mg of iron per 100 grams and caper has 1.7mg of iron.
potassium
Green bean is a great source of potassium and it has 428% more potassium than caper - green bean has 211mg 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,
| Capers | Green Bean | |
|---|---|---|
| kaempferol | 131.34 mg | 0.45 mg |
| Quercetin | 172.55 mg | 2.73 mg |
| luteolin | ~ | 0.13 mg |
| myricetin | ~ | 0.13 mg |
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,
| Capers | Green Bean | |
|---|---|---|
| beta-carotene | 83 UG | 379 UG |
| alpha-carotene | ~ | 69 UG |
| lutein + zeaxanthin | ~ | 640 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, caper has more alpha linoleic acid (ALA) than green bean per 100 grams.
| Capers | Green Bean | |
|---|---|---|
| alpha linoleic acid | 0.183 G | 0.069 G |
| DPA | 0.001 G | ~ |
| Total | 0.184 G | 0.069 G |
omega 6s
Comparing omega-6 fatty acids, caper has more linoleic acid than green bean per 100 grams.
| Capers | Green Bean | |
|---|---|---|
| linoleic acid | 0.111 G | 0.044 G |
| other omega 6 | 0.002 G | ~ |
| Total | 0.113 G | 0.044 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.
Note: The specific food items compared are: Capers (Capers, canned) and Green Bean (Beans, snap, green, raw) .
Capers g
()
|
Daily Values (%) |
Green Bean 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 % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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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 % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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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 % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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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 green bean or capers contain more calories in 100 grams?Green bean and capers contain similar amounts of calories - green bean has 31 calories in 100g and caper has 23 calories.
Does green bean or capers have more carbohydrates?
By weight, green bean and capers contain similar amounts of carbs - green bean has 7g of carbs for 100g and caper has 4.9g of carbohydrates.