Capers vs. Fennel

Nutrition comparison of Capers and Fennel

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

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

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

  • Both fennel and capers are high in dietary fiber.
  • Caper has more riboflavin, however, fennel contains more pantothenic acid.
  • Fennel is a great source of calcium.
  • Fennel is an excellent source of potassium.
Detailed nutritional comparison of capers and fennel 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 Fennel (Fennel, bulb, raw) . Have a correction or suggestions? Shoot us an email.

Image of Capers src
Image of Fennel src

Calories and Carbs

calories

Fennel and capers contain similar amounts of calories - fennel has 31 calories per 100 grams and caper has 23 calories.

For macronutrient ratios, capers is heavier in protein, much lighter in carbs and heavier in fat compared to fennel per calorie. Capers has a macronutrient ratio of 26:53:22 and for fennel, 13:82:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Capers Fennel
Protein 26% 13%
Carbohydrates 53% 82%
Fat 22% 5%
Alcohol ~ ~

carbohydrates

Fennel and capers contain similar amounts of carbs - fennel has 7.3g of total carbs per 100 grams and caper has 4.9g of carbohydrates.

dietary fiber

Both fennel and capers are high in dietary fiber. Fennel is very similar to fennel for dietary fiber - fennel has 3.1g of dietary fiber per 100 grams and caper has 3.2g of dietary fiber.

sugar

Fennel and capers contain similar amounts of sugar - fennel has 3.9g of sugar per 100 grams and caper has 0.41g of sugar.

Protein

protein

Fennel and capers contain similar amounts of protein - fennel has 1.2g of protein per 100 grams and caper has 2.4g of protein.

Fat

saturated fat

Both fennel and capers are low in saturated fat - fennel has 0.09g of saturated fat per 100 grams and caper has 0.23g of saturated fat.

Vitamins

Vitamin C

Fennel has 179% more Vitamin C than caper - fennel has 12mg of Vitamin C per 100 grams and caper has 4.3mg of Vitamin C.

Vitamin A

Fennel has 586% more Vitamin A than caper - fennel has 48ug of Vitamin A per 100 grams and caper has 7ug of Vitamin A.

Vitamin E

Fennel and capers contain similar amounts of Vitamin E - fennel has 0.58mg of Vitamin E per 100 grams and caper has 0.88mg of Vitamin E.

Vitamin K

Fennel has 155% more Vitamin K than caper - fennel has 62.8ug of Vitamin K per 100 grams and caper has 24.6ug of Vitamin K.

The B Vitamins

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

Capers Fennel
Thiamin 0.018 MG 0.01 MG
Riboflavin 0.139 MG 0.032 MG
Niacin 0.652 MG 0.64 MG
Pantothenic acid 0.027 MG 0.232 MG
Vitamin B6 0.023 MG 0.047 MG
Folate 23 UG 27 UG

Minerals

calcium

Fennel is a great source of calcium and it has 23% more calcium than caper - fennel has 49mg of calcium per 100 grams and caper has 40mg of calcium.

iron

Caper has 129% more iron than fennel - fennel has 0.73mg of iron per 100 grams and caper has 1.7mg of iron.

potassium

Fennel is an excellent source of potassium and it has 935% more potassium than caper - fennel has 414mg 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 Fennel
kaempferol 131.34 mg ~
Quercetin 172.55 mg 0.23 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 Fennel
beta-carotene 83 UG 578 UG
lutein + zeaxanthin ~ 607 UG

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, both capers and fennel contain significant amounts of linoleic acid.

Capers Fennel
linoleic acid 0.111 G 0.169 G
other omega 6 0.002 G ~
Total 0.113 G 0.169 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 Fennel .

Note: The specific food items compared are: Capers (Capers, canned) and Fennel (Fennel, bulb, raw) .

Capers 100g

( 100 g )
Daily Values (%)

Fennel 100g

( 100 g )
23KCAL 1%
calories 35%
31KCAL 2%
4.9G 2%
carbohydrates 49%
7.3G 3%
3.2G 13%
3% dietary fiber
3.1G 12%
0.41G sugar 851% 3.9G
0.86G 1%
330% total fat
0.2G 0.3%
0.23G 1%
155% saturated fat
0.09G 1%
0.06G monounsaturated fat 17% 0.07G
0.3G 76% polyunsaturated fat 0.17G
2348MG 157%
>999% sodium
52MG 4%
Vitamins and Minerals
7UG 1%
Vitamin A 586%
48UG 7%
4.3MG 6%
Vitamin C 179%
12MG 16%
40MG 4%
calcium 22%
49MG 5%
1.7MG 9%
133% iron
0.73MG 4%
33MG 11%
94% magnesium
17MG 6%
40MG 2%
potassium 935%
414MG 18%
0.02MG 2%
99% thiamin (Vit B1)
0.01MG 1%
0.14MG 13%
365% riboflavin (Vit B2)
0.03MG 3%
0.65MG 5%
2% niacin (Vit B3)
0.64MG 5%
0.02MG 2%
Vitamin B6 149%
0.05MG 4%
0.03MG 1%
pantothenic acid (Vit B5) 664%
0.23MG 5%
23UG 6%
folate (Vit B9) 17%
27UG 7%
0.88MG 6%
52% Vitamin E
0.58MG 4%
25UG 27%
Vitamin K 152%
63UG 70%
2.4G 5%
100% protein
1.2G 3%
6.5MG 2%
choline 100%
13MG 3%
0.37MG 31%
428% copper
0.07MG 6%
0.08MG 4%
manganese 137%
0.19MG 11%
10MG 1%
phosphorus 400%
50MG 7%
1.2UG 2%
71% selenium
0.7UG 1%
0.32MG 4%
60% zinc
0.2MG 3%
84G Water 7% 90G


NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat.

FAQ

Does fennel or capers contain more calories in 100 grams?
Fennel and capers contain similar amounts of calories - fennel has 31 calories in 100g and caper has 23 calories.

Does fennel or capers have more carbohydrates?
By weight, fennel and capers contain similar amounts of carbs - fennel has 7.3g of carbs for 100g and caper has 4.9g of carbohydrates.

Does fennel or capers contain more potassium?
Fennel is a rich source of potassium and it has 940% more potassium than caper - fennel has 414mg of potassium in 100 grams and caper has 40mg of potassium.