Capers vs. Leeks

Q: Does leeks or capers have more calories?

Caper has 62% less calories than leek - leek has 61 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 leeks per calorie. Capers has a macronutrient ratio of 26:53:22 and for leeks, 9:87:4 for protein, carbohydrates and fat from calories. Macro Ratios from Calories:

Q: Does leeks or capers have more carbohydrates?

Caper has 65% less carbohydrates than leek - leek has 14.2g of total carbs per 100 grams and caper has 4.9g of carbohydrates.

Q: Does leeks or capers contain more dietary fiber?

Caper is an excellent source of dietary fiber and it has 78% more dietary fiber than leek - leek has 1.8g of dietary fiber per 100 grams and caper has 3.2g of dietary fiber.

Q: Does leeks or capers contain more Vitamin A?

Leek has signficantly more Vitamin A than caper - leek has 83ug of Vitamin A per 100 grams and caper has 7ug of Vitamin A.

Nutrition comparison of Capers and Leeks

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

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

Jump to:
Calories and Carbs
Protein
Fat
Vitamins
Minerals
Micronutrients
Omegas
Visualize

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

Caper has 62% less calories than leek.
Caper has 65% less carbohydrates than leek.
Caper is an excellent source of dietary fiber.
Leek has more thiamin, pantothenic acid, Vitamin B6 and folate, however, caper contains more riboflavin.
Leek has signficantly more Vitamin A than caper.
Leek is a great source of calcium and iron.

Detailed nutritional comparison of capers and leeks 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 Leeks (Leeks, (bulb and lower leaf-portion), raw) . Have a correction or suggestions? Shoot us an email.

Capers src

Leeks src

Calories and Carbs

calories

Caper has 62% less calories than leek - leek has 61 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 leeks per calorie. Capers has a macronutrient ratio of 26:53:22 and for leeks, 9:87:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

	Capers	Leeks
Protein	26%	9%
Carbohydrates	53%	87%
Fat	22%	4%
Alcohol	~	~

carbohydrates

Caper has 65% less carbohydrates than leek - leek has 14.2g 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 78% more dietary fiber than leek - leek has 1.8g of dietary fiber per 100 grams and caper has 3.2g of dietary fiber.

sugar

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

Protein

protein

Leeks and capers contain similar amounts of protein - leek has 1.5g of protein per 100 grams and caper has 2.4g of protein.

Fat

saturated fat

Both leeks and capers are low in saturated fat - leek has 0.04g of saturated fat per 100 grams and caper has 0.23g of saturated fat.

Vitamins

Vitamin C

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

Vitamin A

Leek has signficantly more Vitamin A than caper - leek has 83ug of Vitamin A per 100 grams and caper has 7ug of Vitamin A.

Vitamin E

Leeks and capers contain similar amounts of Vitamin E - leek has 0.92mg of Vitamin E per 100 grams and caper has 0.88mg of Vitamin E.

Vitamin K

Leek has 91% more Vitamin K than caper - leek has 47ug of Vitamin K per 100 grams and caper has 24.6ug of Vitamin K.

The B Vitamins

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

	Capers	Leeks
Thiamin	0.018 MG	0.06 MG
Riboflavin	0.139 MG	0.03 MG
Niacin	0.652 MG	0.4 MG
Pantothenic acid	0.027 MG	0.14 MG
Vitamin B6	0.023 MG	0.233 MG
Folate	23 UG	64 UG

Minerals

calcium

Leek is a great source of calcium and it has 48% more calcium than caper - leek has 59mg of calcium per 100 grams and caper has 40mg of calcium.

iron

Leek is a great source of iron and it has 26% more iron than caper - leek has 2.1mg of iron per 100 grams and caper has 1.7mg of iron.

potassium

Leek has 350% more potassium than caper - leek has 180mg 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 leek per 100 grams, however, leek contains more myricetin than caper per 100 grams.

	Capers	Leeks
kaempferol	131.34 mg	2.67 mg
Quercetin	172.55 mg	0.09 mg
myricetin	~	0.22 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	Leeks
beta-carotene	83 UG	1000 UG
lutein + zeaxanthin	~	1900 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both capers and leeks contain significant amounts of alpha linoleic acid (ALA).

	Capers	Leeks
alpha linoleic acid	0.183 G	0.099 G
DPA	0.001 G	~
Total	0.184 G	0.099 G

omega 6s

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

	Capers	Leeks
linoleic acid	0.111 G	0.067 G
other omega 6	0.002 G	~
Total	0.113 G	0.067 G

Capers 100g ( 100 g )		Daily Values (%)
23KCAL 1%		calories	165%	61KCAL 3%
4.9G 2%		carbohydrates	186%	14G 6%
3.2G 13%	78%	dietary fiber		1.8G 7%
0.41G		sugar	851%	3.9G
0.86G 1%	187%	total fat		0.3G 1%
0.23G 1%	474%	saturated fat		0.04G 0.2%
0.06G	>999%	monounsaturated fat		0G
0.3G	76%	polyunsaturated fat		0.17G
G		trans fat		G
MG		cholesterol		MG
2348MG 157%	>999%	sodium		20MG 1%
		Vitamins and Minerals
7UG 1%		Vitamin A	>999%	83UG 12%
4.3MG 6%		Vitamin C	179%	12MG 16%
IU %		Vitamin D		IU %
40MG 4%		calcium	47%	59MG 6%
1.7MG 9%		iron	24%	2.1MG 12%
33MG 11%	18%	magnesium		28MG 9%
40MG 2%		potassium	350%	180MG 8%
0.02MG 2%		thiamin (Vit B1)	199%	0.06MG 6%
0.14MG 13%	365%	riboflavin (Vit B2)		0.03MG 3%
0.65MG 5%	62%	niacin (Vit B3)		0.4MG 3%
0.02MG 2%		Vitamin B6	>999%	0.23MG 18%
0.03MG 1%		pantothenic acid (Vit B5)	365%	0.14MG 3%
23UG 6%		folate (Vit B9)	178%	64UG 16%
UG %		Vitamin B12		UG %
0.88MG 6%		Vitamin E	5%	0.92MG 6%
25UG 27%		Vitamin K	88%	47UG 52%
2.4G 5%	60%	protein		1.5G 3%
UG %		biotin (Vit B7)		UG %
6.5MG 2%		choline	46%	9.5MG 2%
MG %		chlorine		MG %
UG %		chromium		UG %
0.37MG 31%	208%	copper		0.12MG 10%
UG %		fluoride		UG %
UG %		iodine		UG %
0.08MG 4%		manganese	499%	0.48MG 27%
UG %		molybdenum		UG %
10MG 1%		phosphorus	250%	35MG 5%
1.2UG 2%	20%	selenium		1UG 2%
0.32MG 4%	167%	zinc		0.12MG 2%
84G	1%	Water		83G
G		Starch		G
G		Alcohol		G
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat.