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Caper vs. Kidney beans raw — In-Depth Nutrition Comparison

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Differences between caper and kidney beans raw

  • Caper contains less folate, fiber, iron, copper, phosphorus, vitamin B1, manganese, potassium, and vitamin B6 than kidney beans raw.
  • Caper's daily need coverage for sodium is 101% higher.
  • The amount of sodium in kidney beans raw is lower.

The food types used in this comparison are Capers, canned and Beans, kidney, all types, mature seeds, raw.

Infographic

Caper vs Kidney beans 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
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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Contains more MagnesiumMagnesium +324.2%
Contains more CalciumCalcium +257.5%
Contains more PotassiumPotassium +3415%
Contains more IronIron +391%
Contains more CopperCopper +156.1%
Contains more ZincZinc +771.9%
Contains more PhosphorusPhosphorus +3970%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +1209%
Contains more SeleniumSelenium +166.7%

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
4
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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin KVitamin K +29.5%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +2838.9%
Contains more Vitamin B2Vitamin B2 +57.6%
Contains more Vitamin B3Vitamin B3 +216%
Contains more Vitamin B5Vitamin B5 +2788.9%
Contains more Vitamin B6Vitamin B6 +1626.1%
Contains more FolateFolate +1613%
~equal in Vitamin C ~4.5mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Caper
3
2% 5% 84% 8%
Protein: 2.36 g
Fats: 0.86 g
Carbs: 4.89 g
Water: 83.85 g
Other: 8.04 g
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Contains more WaterWater +613.6%
Contains more OtherOther +109.9%
Contains more ProteinProtein +899.2%
Contains more CarbsCarbs +1127.2%
~equal in Fats ~0.83g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Caper
0
39% 11% 51%
Saturated fat: Sat. Fat 0.233 g
Monounsaturated fat: Mono. Fat 0.063 g
Polyunsaturated fat: Poly. Fat 0.304 g
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
Contains less Sat. FatSaturated fat -48.5%
Contains more Poly. FatPolyunsaturated fat +50.3%
~equal in Monounsaturated fat ~0.064g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Caper Kidney beans raw DV% diff.
Sodium 2348mg 24mg 101%
Folate 23µg 394µg 93%
Fiber 3.2g 24.9g 87%
Iron 1.67mg 8.2mg 82%
Copper 0.374mg 0.958mg 65%
Phosphorus 10mg 407mg 57%
Vitamin B1 0.018mg 0.529mg 43%
Protein 2.36g 23.58g 42%
Manganese 0.078mg 1.021mg 41%
Potassium 40mg 1406mg 40%
Vitamin B6 0.023mg 0.397mg 29%
Magnesium 33mg 140mg 25%
Zinc 0.32mg 2.79mg 22%
Carbs 4.89g 60.01g 18%
Calories 23kcal 333kcal 16%
Vitamin B5 0.027mg 0.78mg 15%
Calcium 40mg 143mg 10%
Vitamin B3 0.652mg 2.06mg 9%
Vitamin B2 0.139mg 0.219mg 6%
Vitamin K 24.6µg 19µg 5%
Vitamin E 0.88mg 0.22mg 4%
Selenium 1.2µg 3.2µg 4%
Saturated fat 0.233g 0.12g 1%
Polyunsaturated fat 0.304g 0.457g 1%
Choline 6.5mg 1%
Vitamin A 7µg 0µg 1%
Fats 0.86g 0.83g 0%
Vitamin C 4.3mg 4.5mg 0%
Net carbs 1.69g 35.11g N/A
Sugar 0.41g 2.23g N/A
Monounsaturated fat 0.063g 0.064g 0%
Tryptophan 0.279mg 0%
Threonine 0.992mg 0%
Isoleucine 1.041mg 0%
Leucine 1.882mg 0%
Lysine 1.618mg 0%
Methionine 0.355mg 0%
Phenylalanine 1.275mg 0%
Valine 1.233mg 0%
Histidine 0.656mg 0%
Omega-3 - DPA 0.001g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Caper Kidney beans raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
13%
Caper
56%
Kidney beans raw
Minerals Daily Need Coverage Score
56%
Caper
130%
Kidney beans raw

Comparison summary

Which food contains less Sodium?
Kidney beans raw
Kidney beans raw contains less Sodium (difference - 2324mg)
Which food is lower in Saturated fat?
Kidney beans raw
Kidney beans raw is lower in Saturated fat (difference - 0.113g)
Which food is richer in minerals?
Kidney beans raw
Kidney beans raw is relatively richer in minerals
Which food is lower in Sugar?
Caper
Caper is lower in Sugar (difference - 1.82g)
Which food is lower in glycemic index?
Caper
Caper is lower in glycemic index (difference - 22)
Which food is cheaper?
Caper
Caper is cheaper (difference - $1.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.