Capers vs. Kale
Nutrition comparison of Capers and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
capers
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in capers and kale:
- Both kale and capers are high in dietary fiber.
- Kale has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.
- Kale is an excellent source of Vitamin A, Vitamin C, Vitamin K, calcium and potassium.
USDA sources for nutritional information: Capers (Capers, canned) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kale and capers contain similar amounts of calories - kale has 35 calories per 100 grams and caper has 23 calories.
For macronutrient ratios, capers is lighter in protein, heavier in carbs and lighter in fat compared to kale per calorie. Capers has a macronutrient ratio of 24:49:27 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Capers | Kale | |
|---|---|---|
| Protein | 24% | 28% |
| Carbohydrates | 49% | 41% |
| Fat | 27% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Both kale and capers are low in carbohydrates - kale has 4.4g of total carbs per 100 grams and caper has 4.9g of carbohydrates.
dietary fiber
Both kale and capers are high in dietary fiber. Kale has 28% more dietary fiber than caper - kale has 4.1g of dietary fiber per 100 grams and caper has 3.2g of dietary fiber.
sugar
Kale and capers contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and caper has 0.41g of sugar.
Protein
protein
Kale and capers contain similar amounts of protein - kale has 2.9g of protein per 100 grams and caper has 2.4g of protein.
Fat
saturated fat
Both kale and capers are low in saturated fat - kale has 0.18g of saturated fat per 100 grams and caper has 0.23g of saturated fat.
Vitamins
Vitamin C
Kale is an excellent source of Vitamin C and it has 20 times more Vitamin C than caper - kale has 93.4mg of Vitamin C per 100 grams and caper has 4.3mg of Vitamin C.
Vitamin A
Kale is an excellent source of Vitamin A and it has 33 times more Vitamin A than caper - kale has 241ug of Vitamin A per 100 grams and caper has 7ug of Vitamin A.
Vitamin E
Kale and capers contain similar amounts of Vitamin E - kale has 0.66mg of Vitamin E per 100 grams and caper has 0.88mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has 14 times more Vitamin K than caper - kale has 389.6ug of Vitamin K per 100 grams and caper has 24.6ug of Vitamin K.
The B Vitamins
Kale has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate. Both capers and kale contain significant amounts of niacin.
| Capers | Kale | |
|---|---|---|
| Thiamin | 0.018 MG | 0.113 MG |
| Riboflavin | 0.139 MG | 0.347 MG |
| Niacin | 0.652 MG | 1.18 MG |
| Pantothenic acid | 0.027 MG | 0.37 MG |
| Vitamin B6 | 0.023 MG | 0.147 MG |
| Folate | 23 UG | 62 UG |
Minerals
calcium
Kale is an excellent source of calcium and it has 535% more calcium than caper - kale has 254mg of calcium per 100 grams and caper has 40mg of calcium.
iron
Kale and capers contain similar amounts of iron - kale has 1.6mg of iron per 100 grams and caper has 1.7mg of iron.
potassium
Kale is an excellent source of potassium and it has 770% more potassium than caper - kale has 348mg 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, caper has more kaempferol and quercetin than kale per 100 grams, however, kale contains more isorhamnetin than caper per 100 grams.
| Capers | Kale | |
|---|---|---|
| kaempferol | 131.34 mg | 46.8 mg |
| Quercetin | 172.55 mg | 22.58 mg |
| isorhamnetin | ~ | 23.6 mg |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kale has more alpha linoleic acid (ALA) than caper per 100 grams.
| Capers | Kale | |
|---|---|---|
| alpha linoleic acid | 0.183 G | 0.378 G |
| DPA | 0.001 G | ~ |
| Total | 0.184 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, kale has more linoleic acid than caper per 100 grams.
| Capers | Kale | |
|---|---|---|
| linoleic acid | 0.111 G | 0.291 G |
| other omega 6 | 0.002 G | 0.003 G |
| Total | 0.113 G | 0.294 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 (%) |
Kale 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 kale or capers contain more calories in 100 grams?Kale and capers contain similar amounts of calories - kale has 35 calories in 100g and caper has 23 calories.
Does kale or capers have more carbohydrates?
By weight, both kale and capers are low in carbohydrates - kale has 4.4g of carbs for 100g and caper has 4.9g of carbohydrates.
Does kale or capers contain more calcium?
Kale is a rich source of calcium and it has 540% more calcium than caper - kale has 254mg of calcium in 100 grams and caper has 40mg of calcium.
Does kale or capers contain more potassium?
Kale is a rich source of potassium and it has 770% more potassium than caper - kale has 348mg of potassium in 100 grams and caper has 40mg of potassium.