Capers vs. Iceberg Lettuce

Nutrition comparison of Capers and Iceberg Lettuce


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

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

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

  • Caper has more riboflavin and niacin.
  • Caper is an excellent source of dietary fiber.
Detailed nutritional comparison of capers and iceberg lettuce 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 Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) . Have a correction or suggestions? Shoot us an email.


Image of Capers src
Image of Iceberg Lettuce src

Calories and Carbs

calories

Iceberg lettuce and capers contain similar amounts of calories - iceberg lettuce has 14 calories per 100 grams and caper has 23 calories.

For macronutrient ratios, capers is heavier in protein, lighter in carbs and heavier in fat compared to iceberg lettuce per calorie. Capers has a macronutrient ratio of 26:53:22 and for iceberg lettuce, 22:73:6 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Capers Iceberg Lettuce
Protein 26% 22%
Carbohydrates 53% 73%
Fat 22% 6%
Alcohol ~ ~

carbohydrates

Both iceberg lettuce and capers are low in carbohydrates - iceberg lettuce has 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 167% more dietary fiber than iceberg lettuce - iceberg lettuce has 1.2g of dietary fiber per 100 grams and caper has 3.2g of dietary fiber.

sugar

Iceberg lettuce and capers contain similar amounts of sugar - iceberg lettuce has 2g of sugar per 100 grams and caper has 0.41g of sugar.

Protein

protein

Iceberg lettuce and capers contain similar amounts of protein - iceberg lettuce has 0.9g of protein per 100 grams and caper has 2.4g of protein.

Fat

saturated fat

Both iceberg lettuce and capers are low in saturated fat - iceberg lettuce has 0.02g of saturated fat per 100 grams and caper has 0.23g of saturated fat.

Vitamins

Vitamin C

Iceberg lettuce and capers contain similar amounts of Vitamin C - iceberg lettuce has 2.8mg of Vitamin C per 100 grams and caper has 4.3mg of Vitamin C.

Vitamin A

Iceberg lettuce and capers contain similar amounts of Vitamin A - iceberg lettuce has 25ug of Vitamin A per 100 grams and caper has 7ug of Vitamin A.

Vitamin E

Iceberg lettuce and capers contain similar amounts of Vitamin E - iceberg lettuce has 0.18mg of Vitamin E per 100 grams and caper has 0.88mg of Vitamin E.

Vitamin K

Iceberg lettuce and capers contain similar amounts of Vitamin K - iceberg lettuce has 24.1ug of Vitamin K per 100 grams and caper has 24.6ug of Vitamin K.

The B Vitamins

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

Capers Iceberg Lettuce
Thiamin 0.018 MG 0.041 MG
Riboflavin 0.139 MG 0.025 MG
Niacin 0.652 MG 0.123 MG
Pantothenic acid 0.027 MG 0.091 MG
Vitamin B6 0.023 MG 0.042 MG
Folate 23 UG 29 UG

Minerals

calcium

Caper has 122% more calcium than iceberg lettuce - iceberg lettuce has 18mg of calcium per 100 grams and caper has 40mg of calcium.

iron

Caper has 307% more iron than iceberg lettuce - iceberg lettuce has 0.41mg of iron per 100 grams and caper has 1.7mg of iron.

potassium

Iceberg lettuce has 253% more potassium than caper - iceberg lettuce has 141mg 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 Iceberg Lettuce
kaempferol 131.34 mg 0.15 mg
Quercetin 172.55 mg 1.42 mg
apigenin ~ 0.13 mg
luteolin ~ 0.03 mg
myricetin ~ 0.06 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 Iceberg Lettuce
beta-carotene 83 UG 299 UG
alpha-carotene ~ 4 UG
lutein + zeaxanthin ~ 277 UG

Omega-3 and Omega-6

omega 3s

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

Capers Iceberg Lettuce
alpha linoleic acid 0.183 G 0.052 G
DPA 0.001 G ~
Total 0.184 G 0.052 G

omega 6s

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

Capers Iceberg Lettuce
linoleic acid 0.111 G 0.021 G
other omega 6 0.002 G ~
Total 0.113 G 0.021 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 Iceberg Lettuce .

Note: The specific food items compared are: Capers (Capers, canned) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) .

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FAQ

Does iceberg lettuce or capers contain more calories in 100 grams?
Iceberg lettuce and capers contain similar amounts of calories - iceberg lettuce has 14 calories in 100g and caper has 23 calories.

Does iceberg lettuce or capers have more carbohydrates?
By weight, both iceberg lettuce and capers are low in carbohydrates - iceberg lettuce has 3g of carbs for 100g and caper has 4.9g of carbohydrates.