Capers vs. Onion
Nutrition comparison of Capers and Onion
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
capers
versus
onion
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in capers and onion:
- Caper has more riboflavin and niacin, however, onion contains more Vitamin B6.
- Caper has signficantly more iron than onion.
- Caper is an excellent source of dietary fiber.
USDA sources for nutritional information: Capers (Capers, canned) and Onion (Onions, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Onion and capers contain similar amounts of calories - onion has 40 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 onion per calorie. Capers has a macronutrient ratio of 24:49:27 and for onion, 11:87:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Capers | Onion | |
|---|---|---|
| Protein | 24% | 11% |
| Carbohydrates | 49% | 87% |
| Fat | 27% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Onion and capers contain similar amounts of carbs - onion has 9.3g 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 88% more dietary fiber than onion - onion has 1.7g of dietary fiber per 100 grams and caper has 3.2g of dietary fiber.
sugar
Onion and capers contain similar amounts of sugar - onion has 4.2g of sugar per 100 grams and caper has 0.41g of sugar.
Protein
protein
Onion and capers contain similar amounts of protein - onion has 1.1g of protein per 100 grams and caper has 2.4g of protein.
Fat
saturated fat
Both onion and capers are low in saturated fat - onion has 0.04g of saturated fat per 100 grams and caper has 0.23g of saturated fat.
Vitamins
Vitamin C
Onion has 72% more Vitamin C than caper - onion has 7.4mg of Vitamin C per 100 grams and caper has 4.3mg of Vitamin C.
Vitamin A
Caper has more Vitamin A than onion - caper has 7ug of Vitamin A per 100 grams and onion does not contain significant amounts.
Vitamin E
Onion and capers contain similar amounts of Vitamin E - onion has 0.02mg of Vitamin E per 100 grams and caper has 0.88mg of Vitamin E.
Vitamin K
Caper has 60 times more Vitamin K than onion - onion has 0.4ug of Vitamin K per 100 grams and caper has 24.6ug of Vitamin K.
The B Vitamins
Caper has more riboflavin and niacin, however, onion contains more Vitamin B6. Both capers and onion contain significant amounts of thiamin, pantothenic acid and folate.
| Capers | Onion | |
|---|---|---|
| Thiamin | 0.018 MG | 0.046 MG |
| Riboflavin | 0.139 MG | 0.027 MG |
| Niacin | 0.652 MG | 0.116 MG |
| Pantothenic acid | 0.027 MG | 0.123 MG |
| Vitamin B6 | 0.023 MG | 0.12 MG |
| Folate | 23 UG | 19 UG |
Minerals
calcium
Caper has 74% more calcium than onion - onion has 23mg of calcium per 100 grams and caper has 40mg of calcium.
iron
Caper has signficantly more iron than onion - onion has 0.21mg of iron per 100 grams and caper has 1.7mg of iron.
potassium
Onion has 265% more potassium than caper - onion has 146mg 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 onion per 100 grams, however, onion contains more isorhamnetin than caper per 100 grams.
| Capers | Onion | |
|---|---|---|
| kaempferol | 131.34 mg | 0.65 mg |
| Quercetin | 172.55 mg | 20.3 mg |
| apigenin | ~ | 0.01 mg |
| luteolin | ~ | 0.02 mg |
| isorhamnetin | ~ | 5.01 mg |
| myricetin | ~ | 0.03 mg |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, caper has more alpha linoleic acid (ALA) than onion per 100 grams.
| Capers | Onion | |
|---|---|---|
| alpha linoleic acid | 0.183 G | 0.004 G |
| DPA | 0.001 G | ~ |
| Total | 0.184 G | 0.004 G |
omega 6s
Comparing omega-6 fatty acids, caper has more linoleic acid than onion per 100 grams.
| Capers | Onion | |
|---|---|---|
| linoleic acid | 0.111 G | 0.013 G |
| other omega 6 | 0.002 G | ~ |
| Total | 0.113 G | 0.013 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 (%) |
Onion 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% |
|
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 % |
|
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 % |
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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 onion or capers contain more calories in 100 grams?Onion and capers contain similar amounts of calories - onion has 40 calories in 100g and caper has 23 calories.
Does onion or capers have more carbohydrates?
By weight, onion and capers contain similar amounts of carbs - onion has 9.3g of carbs for 100g and caper has 4.9g of carbohydrates.