Olives vs. Capers

Nutrition comparison of Olives and Capers


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

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

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

  • Caper has 8.7 times less saturated fat than olive.
  • Caper has more thiamin, riboflavin, niacin, pantothenic acid and folate.
  • Caper is an excellent source of dietary fiber.
  • Olive is an excellent source of calcium and iron.
Detailed nutritional comparison of olives 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: Olives (Olives, ripe, canned (small-extra large)) and Capers (Capers, canned) . Have a correction or suggestions? Shoot us an email.


Image of Olives src
Image of Capers src

Calories and Carbs

calories

Olive is high in calories and caper has 80% less calories than olive - olive has 116 calories per 100 grams and caper has 23 calories.

For macronutrient ratios, olives is lighter in protein, much lighter in carbs and much heavier in fat compared to capers per calorie. Olives has a macronutrient ratio of 4:19:77 and for capers, 24:49:27 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Olives Capers
Protein 4% 24%
Carbohydrates 19% 49%
Fat 77% 27%
Alcohol ~ ~

carbohydrates

Olives and capers contain similar amounts carbs - olive has 6g 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 olive - olive has 1.6g of dietary fiber per 100 grams and caper has 3.2g of dietary fiber.

sugar

Capers and olives contain similar amounts of sugar - caper has 0.41g of sugar per 100 grams and olive does not contain significant amounts.



Protein

protein

Olives and capers contain similar amounts of protein - olive has 0.84g of protein per 100 grams and caper has 2.4g of protein.

Fat

saturated fat

Caper has 8.7 times less saturated fat than olive - olive has 2.3g of saturated fat per 100 grams and caper has 0.23g of saturated fat.

Vitamins

Vitamin C

Caper has 378% more Vitamin C than olive - olive has 0.9mg of Vitamin C per 100 grams and caper has 4.3mg of Vitamin C.

Vitamin A

Olives and capers contain similar amounts of Vitamin A - olive has 17ug of Vitamin A per 100 grams and caper has 7ug of Vitamin A.

Vitamin E

Olives and capers contain similar amounts of Vitamin E - olive has 1.7mg of Vitamin E per 100 grams and caper has 0.88mg of Vitamin E.

Vitamin K

Caper has 16 times more Vitamin K than olive - olive has 1.4ug of Vitamin K per 100 grams and caper has 24.6ug of Vitamin K.

The B Vitamins

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

Olives Capers
Thiamin 0.003 MG 0.018 MG
Riboflavin ~ 0.139 MG
Niacin 0.037 MG 0.652 MG
Pantothenic acid 0.015 MG 0.027 MG
Vitamin B6 0.009 MG 0.023 MG
Folate ~ 23 UG

Minerals

calcium

Olive is an excellent source of calcium and it has 120% more calcium than caper - olive has 88mg of calcium per 100 grams and caper has 40mg of calcium.

iron

Olive is an excellent source of iron and it has 276% more iron than caper - olive has 6.3mg of iron per 100 grams and caper has 1.7mg of iron.

potassium

Olives and capers contain similar amounts of potassium - olive has 8mg 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, olive has more luteolin than caper per 100 grams, however, caper contains more kaempferol and quercetin than olive per 100 grams.

Olives Capers
luteolin 2.8 mg ~
kaempferol ~ 131.34 mg
Quercetin ~ 172.55 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,

Olives Capers
beta-carotene 198 UG 83 UG
lutein + zeaxanthin 510 UG ~

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, olive has more linoleic acid than caper per 100 grams.

Olives Capers
other omega 6 ~ 0.002 G
linoleic acid 0.629 G 0.111 G
Total 0.629 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.

Note: The specific food items compared are: Olives (Olives, ripe, canned (small-extra large)) and Capers (Capers, canned) .

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