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Almond butter vs. Caper — In-Depth Nutrition Comparison

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How are almond butter and caper different?

  • Almond butter has more vitamin E, manganese, phosphorus, copper, vitamin B2, magnesium, calcium, fiber, and zinc than caper.
  • Daily need coverage for vitamin E for almond butter is 156% higher.
  • Almond butter contains 51 times more phosphorus than caper. While almond butter contains 508mg of phosphorus, caper contains only 10mg.
  • Almond butter has less sodium.

Nuts, almond butter, plain, without salt added and Capers, canned are the varieties used in this article.

Infographic

Almond butter vs Caper infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Caper
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 12% 3.5% 63% 125% 8.7% 4.3% 306% 10% 6.5%
Contains more MagnesiumMagnesium +745.5%
Contains more CalciumCalcium +767.5%
Contains more PotassiumPotassium +1770%
Contains more IronIron +109%
Contains more CopperCopper +149.7%
Contains more ZincZinc +928.1%
Contains more PhosphorusPhosphorus +4980%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +2632.1%
Contains more SeleniumSelenium +100%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Caper
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 14% 2.3% 18% 0% 4.5% 32% 12% 1.6% 5.3% 0% 62% 17% 3.5%
Contains more Vitamin EVitamin E +2651.1%
Contains more Vitamin B1Vitamin B1 +127.8%
Contains more Vitamin B2Vitamin B2 +575.5%
Contains more Vitamin B3Vitamin B3 +383.9%
Contains more Vitamin B5Vitamin B5 +1077.8%
Contains more Vitamin B6Vitamin B6 +347.8%
Contains more FolateFolate +130.4%
Contains more CholineCholine +701.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
Caper
2
2% 5% 84% 8%
Protein: 2.36 g
Fats: 0.86 g
Carbs: 4.89 g
Water: 83.85 g
Other: 8.04 g
Contains more ProteinProtein +788.1%
Contains more FatsFats +6353.5%
Contains more CarbsCarbs +284.9%
Contains more WaterWater +5012.8%
Contains more OtherOther +161%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
Caper
1
39% 11% 51%
Saturated fat: Sat. Fat 0.233 g
Monounsaturated fat: Mono. Fat 0.063 g
Polyunsaturated fat: Poly. Fat 0.304 g
Contains more Mono. FatMonounsaturated fat +51400%
Contains more Poly. FatPolyunsaturated fat +4378%
Contains less Sat. FatSaturated fat -94.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Almond butter Caper
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Almond butter Caper DV% diff.
Vitamin E 24.21mg 0.88mg 156%
Sodium 7mg 2348mg 102%
Manganese 2.131mg 0.078mg 89%
Polyunsaturated fat 13.613g 0.304g 89%
Fats 55.5g 0.86g 84%
Monounsaturated fat 32.445g 0.063g 81%
Phosphorus 508mg 10mg 71%
Vitamin B2 0.939mg 0.139mg 62%
Copper 0.934mg 0.374mg 62%
Magnesium 279mg 33mg 59%
Protein 20.96g 2.36g 37%
Calcium 347mg 40mg 31%
Calories 614kcal 23kcal 30%
Fiber 10.3g 3.2g 28%
Zinc 3.29mg 0.32mg 27%
Iron 3.49mg 1.67mg 23%
Vitamin K 0µg 24.6µg 21%
Potassium 748mg 40mg 21%
Saturated fat 4.152g 0.233g 18%
Vitamin B3 3.155mg 0.652mg 16%
Choline 52.1mg 6.5mg 8%
Folate 53µg 23µg 8%
Vitamin B5 0.318mg 0.027mg 6%
Vitamin B6 0.103mg 0.023mg 6%
Carbs 18.82g 4.89g 5%
Vitamin C 0mg 4.3mg 5%
Vitamin B1 0.041mg 0.018mg 2%
Selenium 2.4µg 1.2µg 2%
Vitamin A 0µg 7µg 1%
Net carbs 8.52g 1.69g N/A
Sugar 4.43g 0.41g N/A
Starch 0.08g 0%
Tryptophan 0.159mg 0%
Threonine 0.555mg 0%
Isoleucine 0.813mg 0%
Leucine 1.483mg 0%
Lysine 0.612mg 0%
Methionine 0.122mg 0%
Phenylalanine 1.149mg 0%
Valine 0.937mg 0%
Histidine 0.55mg 0%
Omega-3 - DPA 0.001g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond butter Caper
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
68%
Almond butter
13%
Caper
Minerals Daily Need Coverage Score
141%
Almond butter
56%
Caper

Comparison summary

Which food is lower in Sugar?
Caper
Caper is lower in Sugar (difference - 4.02g)
Which food is lower in Saturated fat?
Caper
Caper is lower in Saturated fat (difference - 3.919g)
Which food is cheaper?
Caper
Caper is cheaper (difference - $3)
Which food contains less Sodium?
Almond butter
Almond butter contains less Sodium (difference - 2341mg)
Which food is richer in minerals?
Almond butter
Almond butter is relatively richer in minerals
Which food is richer in vitamins?
Almond butter
Almond butter is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/nutrients
  2. Caper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172238/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.