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  6. Caper vs. Cranberry bean raw

Caper vs. Cranberry bean raw — In-Depth Nutrition Comparison

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Summary of differences between caper and cranberry bean raw

  • Caper has less folate, fiber, vitamin B1, phosphorus, copper, iron, potassium, manganese, and zinc than cranberry bean raw.
  • Cranberry bean raw covers your daily need for folate, 145% more than caper.
  • Caper has 391 times more sodium than cranberry bean raw. While caper has 2348mg of sodium, cranberry bean raw has only 6mg.

These are the specific foods used in this comparison Capers, canned and Beans, cranberry (roman), mature seeds, raw.

Infographic

Caper vs Cranberry bean raw infographic
Infographic link

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.
Caper
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains more MagnesiumMagnesium +372.7%
Contains more CalciumCalcium +217.5%
Contains more PotassiumPotassium +3230%
Contains more IronIron +199.4%
Contains more CopperCopper +112.3%
Contains more ZincZinc +1034.4%
Contains more PhosphorusPhosphorus +3620%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +1079.5%
Contains more SeleniumSelenium +958.3%

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.
Caper
Caper
5
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%
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% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +4050%
Contains more Vitamin B2Vitamin B2 +53.2%
Contains more Vitamin B3Vitamin B3 +123.2%
Contains more Vitamin B5Vitamin B5 +2670.4%
Contains more Vitamin B6Vitamin B6 +1243.5%
Contains more FolateFolate +2526.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Caper Cranberry bean raw DV% diff.
Folate 23µg 604µg 145%
Sodium 2348mg 6mg 102%
Fiber 3.2g 24.7g 86%
Vitamin B1 0.018mg 0.747mg 61%
Phosphorus 10mg 372mg 52%
Copper 0.374mg 0.794mg 47%
Iron 1.67mg 5mg 42%
Protein 2.36g 23.03g 41%
Potassium 40mg 1332mg 38%
Manganese 0.078mg 0.92mg 37%
Zinc 0.32mg 3.63mg 30%
Magnesium 33mg 156mg 29%
Vitamin B6 0.023mg 0.309mg 22%
Vitamin K 24.6µg 21%
Selenium 1.2µg 12.7µg 21%
Carbs 4.89g 60.05g 18%
Calories 23kcal 335kcal 16%
Vitamin B5 0.027mg 0.748mg 14%
Calcium 40mg 127mg 9%
Vitamin E 0.88mg 6%
Vitamin B2 0.139mg 0.213mg 6%
Vitamin B3 0.652mg 1.455mg 5%
Vitamin C 4.3mg 0mg 5%
Polyunsaturated fat 0.304g 0.527g 1%
Fats 0.86g 1.23g 1%
Choline 6.5mg 1%
Vitamin A 7µg 0µg 1%
Net carbs 1.69g 35.35g N/A
Sugar 0.41g N/A
Saturated fat 0.233g 0.316g 0%
Monounsaturated fat 0.063g 0.106g 0%
Tryptophan 0.273mg 0%
Threonine 0.969mg 0%
Isoleucine 1.017mg 0%
Leucine 1.838mg 0%
Lysine 1.58mg 0%
Methionine 0.346mg 0%
Phenylalanine 1.245mg 0%
Valine 1.205mg 0%
Histidine 0.641mg 0%
Omega-3 - DPA 0.001g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Caper
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
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more WaterWater +576.8%
Contains more OtherOther +143.6%
Contains more ProteinProtein +875.8%
Contains more FatsFats +43%
Contains more CarbsCarbs +1128%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Caper
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
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains less Sat. FatSaturated fat -26.3%
Contains more Mono. FatMonounsaturated fat +68.3%
Contains more Poly. FatPolyunsaturated fat +73.4%

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. Caper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172238/nutrients
  2. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.