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.
Detailed nutritional comparison of capers and cilantro 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: Capers (Capers, canned) and Cilantro (Coriander (cilantro) leaves, raw) . Have a correction or suggestions? Shoot us an email.


Image of Capers src
Image of Cilantro src

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 protein, heavier in fat and similar to cilantro for carbs. Capers has a macronutrient ratio of 26:53:22 and for cilantro, 30:53:16 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Capers Cilantro
Protein 26% 30%
Carbohydrates 53% 53%
Fat 22% 16%
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

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 Cilantro
kaempferol 131.34 mg ~
Quercetin 172.55 mg 52.9 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 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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Capers or Cilantro .

Note: The specific food items compared are: Capers (Capers, canned) and Cilantro (Coriander (cilantro) leaves, raw) .

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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.

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