Grapes vs. Capers

Nutrition comparison of Grapes and Capers


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

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

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

  • Caper has 67% less calories than grape.
  • Caper has 73% less carbohydrates than grape.
  • Caper has more beta-carotene than grape, however, grape contains more lutein + zeaxanthin than caper.
  • Caper has signficantly less sugar than grape.
  • Caper has signficantly more calcium than grape.
  • Caper is an excellent source of dietary fiber.
  • Grape has more thiamin and Vitamin B6, however, caper contains more riboflavin, niacin and folate.
  • Grape has signficantly more potassium than caper.
Detailed nutritional comparison of grapes 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: Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) and Capers (Capers, canned) . Have a correction or suggestions? Shoot us an email.


Image of Grapes src
Image of Capers src

Calories and Carbs

calories

Caper has 67% less calories than grape - caper has 23 calories per 100 grams and grape has 69 calories.

For macronutrient ratios, grapes is much lighter in protein, much heavier in carbs and lighter in fat compared to capers per calorie. Grapes has a macronutrient ratio of 4:94:2 and for capers, 26:53:22 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Grapes Capers
Protein 4% 26%
Carbohydrates 94% 53%
Fat 2% 22%
Alcohol ~ ~

carbohydrates

Caper has 73% less carbohydrates than grape - caper has 4.9g of total carbs per 100 grams and grape has 18.1g of carbohydrates.

dietary fiber

Caper is an excellent source of dietary fiber and it has 256% more dietary fiber than grape - caper has 3.2g of dietary fiber per 100 grams and grape has 0.9g of dietary fiber.

sugar

Caper has signficantly less sugar than grape - caper has 0.41g of sugar per 100 grams and grape has 15.5g of sugar.

Protein

protein

Caper has 228% more protein than grape - caper has 2.4g of protein per 100 grams and grape has 0.72g of protein.

Fat

saturated fat

Both capers and grapes are low in saturated fat - caper has 0.23g of saturated fat per 100 grams and grape has 0.05g of saturated fat.

Vitamins

Vitamin C

Capers and grapes contain similar amounts of Vitamin C - caper has 4.3mg of Vitamin C per 100 grams and grape has 3.2mg of Vitamin C.

Vitamin A

Capers and grapes contain similar amounts of Vitamin A - caper has 7ug of Vitamin A per 100 grams and grape has 3ug of Vitamin A.

Vitamin E

Capers and grapes contain similar amounts of Vitamin E - caper has 0.88mg of Vitamin E per 100 grams and grape has 0.19mg of Vitamin E.

Vitamin K

Capers and grapes contain similar amounts of Vitamin K - caper has 24.6ug of Vitamin K per 100 grams and grape has 14.6ug of Vitamin K.

The B Vitamins

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

Grapes Capers
Thiamin 0.069 MG 0.018 MG
Riboflavin 0.07 MG 0.139 MG
Niacin 0.188 MG 0.652 MG
Pantothenic acid 0.05 MG 0.027 MG
Vitamin B6 0.086 MG 0.023 MG
Folate 2 UG 23 UG

Minerals

calcium

Caper has signficantly more calcium than grape - caper has 40mg of calcium per 100 grams and grape has 10mg of calcium.

iron

Caper has 364% more iron than grape - caper has 1.7mg of iron per 100 grams and grape has 0.36mg of iron.

potassium

Grape has signficantly more potassium than caper - caper has 40mg of potassium per 100 grams and grape has 191mg 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, caper has more beta-carotene than grape per 100 grams, however, grape contains more lutein + zeaxanthin than caper per 100 grams.

Grapes Capers
beta-carotene 39 UG 83 UG
alpha-carotene 1 UG ~
lutein + zeaxanthin 72 UG ~

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, caper has more alpha linoleic acid (ALA) than grape per 100 grams.

Grapes Capers
alpha linoleic acid 0.011 G 0.183 G
DPA ~ 0.001 G
Total 0.011 G 0.184 G

omega 6s

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

Grapes Capers
linoleic acid 0.037 G 0.111 G
other omega 6 ~ 0.002 G
Total 0.037 G 0.113 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 Grapes or Capers .

Note: The specific food items compared are: Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) and Capers (Capers, canned) .

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G Water G
G Starch G
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FAQ

Does capers or grapes contain more calories in 100 grams?
Caper has 70% less calories than grape - caper has 23 calories in 100g and grape has 69 calories.

Does capers or grapes have more carbohydrates?
By weight, caper has 70% fewer carbohydrates than grape - caper has 4.9g of carbs for 100g and grape has 18.1g of carbohydrates.

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