Capers vs. Cilantro
Nutrition comparison of Capers and Cilantro
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
capers
versus
cilantro
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in capers and cilantro:
- Both cilantro and capers are high in dietary fiber.
- Cilantro has more thiamin, pantothenic acid, Vitamin B6 and folate.
- Cilantro is an excellent source of Vitamin A, Vitamin C, Vitamin K, calcium and potassium.
USDA sources for nutritional information: Capers (Capers, canned) and Cilantro (Coriander (cilantro) leaves, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cilantro and capers contain similar amounts of calories - cilantro has 23 calories per 100 grams and caper has 23 calories.
For macronutrient ratios, capers is lighter in carbs, heavier in fat and similar to cilantro for protein. Capers has a macronutrient ratio of 24:49:27 and for cilantro, 27:53:20 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Capers | Cilantro | |
|---|---|---|
| Protein | 24% | 27% |
| Carbohydrates | 49% | 53% |
| Fat | 27% | 20% |
| Alcohol | ~ | ~ |
carbohydrates
Both cilantro and capers are low in carbohydrates - cilantro has 3.7g of total carbs per 100 grams and caper has 4.9g of carbohydrates.
dietary fiber
Both cilantro and capers are high in dietary fiber. Caper has 14% more dietary fiber than cilantro - cilantro has 2.8g of dietary fiber per 100 grams and caper has 3.2g of dietary fiber.
sugar
Cilantro and capers contain similar amounts of sugar - cilantro has 0.87g of sugar per 100 grams and caper has 0.41g of sugar.
Protein
protein
Cilantro and capers contain similar amounts of protein - cilantro has 2.1g of protein per 100 grams and caper has 2.4g of protein.
Fat
saturated fat
Both cilantro and capers are low in saturated fat - cilantro has 0.01g of saturated fat per 100 grams and caper has 0.23g of saturated fat.
Vitamins
Vitamin C
Cilantro is an excellent source of Vitamin C and it has 528% more Vitamin C than caper - cilantro has 27mg of Vitamin C per 100 grams and caper has 4.3mg of Vitamin C.
Vitamin A
Cilantro is an excellent source of Vitamin A and it has 47 times more Vitamin A than caper - cilantro has 337ug of Vitamin A per 100 grams and caper has 7ug of Vitamin A.
Vitamin E
Cilantro has 184% more Vitamin E than caper - cilantro has 2.5mg of Vitamin E per 100 grams and caper has 0.88mg of Vitamin E.
Vitamin K
Cilantro is an excellent source of Vitamin K and it has 11 times more Vitamin K than caper - cilantro has 310ug of Vitamin K per 100 grams and caper has 24.6ug of Vitamin K.
The B Vitamins
Cilantro has more thiamin, pantothenic acid, Vitamin B6 and folate. Both capers and cilantro contain significant amounts of riboflavin and niacin.
| Capers | Cilantro | |
|---|---|---|
| Thiamin | 0.018 MG | 0.067 MG |
| Riboflavin | 0.139 MG | 0.162 MG |
| Niacin | 0.652 MG | 1.114 MG |
| Pantothenic acid | 0.027 MG | 0.57 MG |
| Vitamin B6 | 0.023 MG | 0.149 MG |
| Folate | 23 UG | 62 UG |
Minerals
calcium
Cilantro is an excellent source of calcium and it has 68% more calcium than caper - cilantro has 67mg of calcium per 100 grams and caper has 40mg of calcium.
iron
Cilantro and capers contain similar amounts of iron - cilantro has 1.8mg of iron per 100 grams and caper has 1.7mg of iron.
potassium
Cilantro is an excellent source of potassium and it has 12 times more potassium than caper - cilantro has 521mg of potassium per 100 grams and caper has 40mg of potassium.
Antioxidants and Phytonutrients
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 | Cilantro | |
|---|---|---|
| beta-carotene | 83 UG | 3930 UG |
| alpha-carotene | ~ | 36 UG |
| lutein + zeaxanthin | ~ | 865 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, caper has more linoleic acid than cilantro per 100 grams.
| Capers | Cilantro | |
|---|---|---|
| linoleic acid | 0.111 G | 0.04 G |
| other omega 6 | 0.002 G | ~ |
| Total | 0.113 G | 0.04 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 (%) |
Cilantro 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 cilantro or capers contain more calories in 100 grams?Cilantro and capers contain similar amounts of calories - cilantro has 23 calories in 100g and caper has 23 calories.
Does cilantro or capers have more carbohydrates?
By weight, both cilantro and capers are low in carbohydrates - cilantro has 3.7g of carbs for 100g and caper has 4.9g of carbohydrates.
Does cilantro or capers contain more calcium?
Cilantro is a rich source of calcium and it has 70% more calcium than caper - cilantro has 67mg of calcium in 100 grams and caper has 40mg of calcium.
Does cilantro or capers contain more potassium?
Cilantro is a rich source of potassium and it has 12 times more potassium than caper - cilantro has 521mg of potassium in 100 grams and caper has 40mg of potassium.