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  6. Caper vs. Buckwheat

Caper vs. Buckwheat — In-Depth Nutrition Comparison

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The main differences between Caper and Buckwheat

  • Caper has more Copper, Vitamin K, Iron, Vitamin B2, and Vitamin E , however, Buckwheat has more Manganese, Phosphorus, and Vitamin B5.
  • Daily need coverage for Sodium from Caper is 102% higher.
  • Buckwheat has 13 times less Vitamin K than Caper. Caper has 24.6µg of Vitamin K, while Buckwheat has 1.9µg.
  • Buckwheat is lower in Sodium.

Food types used in this article are Capers, canned and Buckwheat groats, roasted, cooked.

Infographic

Caper vs Buckwheat 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
3
:
7
Buckwheat
Buckwheat
Contains more Calcium +471.4%
Contains more Iron +108.8%
Contains more Copper +156.2%
Contains more Magnesium +54.5%
Contains more Phosphorus +600%
Contains more Potassium +120%
Contains less Sodium -99.8%
Contains more Zinc +90.6%
Contains more Manganese +416.7%
Contains more Selenium +83.3%
Caper
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 63% 24% 5% 4% 307% 9% 125% 11% 7%
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Contains more Calcium +471.4%
Contains more Iron +108.8%
Contains more Copper +156.2%
Contains more Magnesium +54.5%
Contains more Phosphorus +600%
Contains more Potassium +120%
Contains less Sodium -99.8%
Contains more Zinc +90.6%
Contains more Manganese +416.7%
Contains more Selenium +83.3%

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
6
:
4
Buckwheat
Buckwheat
Contains more Vitamin A +∞%
Contains more Vitamin E +877.8%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +256.4%
Contains more Folate +64.3%
Contains more Vitamin K +1194.7%
Contains more Vitamin B1 +122.2%
Contains more Vitamin B3 +44.2%
Contains more Vitamin B5 +1229.6%
Contains more Vitamin B6 +234.8%
Caper
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 18% 0% 15% 5% 33% 13% 2% 6% 18% 0% 62%
Buckwheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
Contains more Vitamin A +∞%
Contains more Vitamin E +877.8%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +256.4%
Contains more Folate +64.3%
Contains more Vitamin K +1194.7%
Contains more Vitamin B1 +122.2%
Contains more Vitamin B3 +44.2%
Contains more Vitamin B5 +1229.6%
Contains more Vitamin B6 +234.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Caper
Caper
3
:
2
Buckwheat
Buckwheat
Contains more Fats +38.7%
Contains more Water +10.9%
Contains more Other +1769.8%
Contains more Protein +43.2%
Contains more Carbs +307.8%
Equal in Water - 75.63
Caper
2% 5% 84% 8%
Protein: 2.36 g
Fats: 0.86 g
Carbs: 4.89 g
Water: 83.85 g
Other: 8.04 g
Buckwheat
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Contains more Fats +38.7%
Contains more Water +10.9%
Contains more Other +1769.8%
Contains more Protein +43.2%
Contains more Carbs +307.8%
Equal in Water - 75.63

Fat Type Comparison

Fat type breakdown side-by-side comparison
Caper
Caper
1
:
2
Buckwheat
Buckwheat
Contains more Polyunsaturated fat +61.7%
Contains less Saturated Fat -42.5%
Contains more Monounsaturated Fat +198.4%
Caper
39% 11% 51%
Saturated Fat: 0.233 g
Monounsaturated Fat: 0.063 g
Polyunsaturated fat: 0.304 g
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Contains more Polyunsaturated fat +61.7%
Contains less Saturated Fat -42.5%
Contains more Monounsaturated Fat +198.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Caper Buckwheat Opinion
Net carbs 1.69g 17.24g Buckwheat
Protein 2.36g 3.38g Buckwheat
Fats 0.86g 0.62g Caper
Carbs 4.89g 19.94g Buckwheat
Calories 23kcal 92kcal Buckwheat
Fructose 0.1g Buckwheat
Sugar 0.41g 0.9g Caper
Fiber 3.2g 2.7g Caper
Calcium 40mg 7mg Caper
Iron 1.67mg 0.8mg Caper
Magnesium 33mg 51mg Buckwheat
Phosphorus 10mg 70mg Buckwheat
Potassium 40mg 88mg Buckwheat
Sodium 2348mg 4mg Buckwheat
Zinc 0.32mg 0.61mg Buckwheat
Copper 0.374mg 0.146mg Caper
Manganese 0.078mg 0.403mg Buckwheat
Selenium 1.2µg 2.2µg Buckwheat
Vitamin A 138IU 0IU Caper
Vitamin A RAE 7µg 0µg Caper
Vitamin E 0.88mg 0.09mg Caper
Vitamin C 4.3mg 0mg Caper
Vitamin B1 0.018mg 0.04mg Buckwheat
Vitamin B2 0.139mg 0.039mg Caper
Vitamin B3 0.652mg 0.94mg Buckwheat
Vitamin B5 0.027mg 0.359mg Buckwheat
Vitamin B6 0.023mg 0.077mg Buckwheat
Folate 23µg 14µg Caper
Vitamin K 24.6µg 1.9µg Caper
Tryptophan 0.049mg Buckwheat
Threonine 0.129mg Buckwheat
Isoleucine 0.127mg Buckwheat
Leucine 0.212mg Buckwheat
Lysine 0.172mg Buckwheat
Methionine 0.044mg Buckwheat
Phenylalanine 0.133mg Buckwheat
Valine 0.173mg Buckwheat
Histidine 0.079mg Buckwheat
Saturated Fat 0.233g 0.134g Buckwheat
Omega-3 - DPA 0.001g 0g Caper
Monounsaturated Fat 0.063g 0.188g Buckwheat
Polyunsaturated fat 0.304g 0.188g Caper

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Caper Buckwheat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
15%
Caper
8%
Buckwheat
Minerals Daily Need Coverage Score
56%
Caper
24%
Buckwheat

Comparison summary

Which food is lower in Sugar?
Caper
Caper is lower in Sugar (difference - 0.49g)
Which food is lower in glycemic index?
Caper
Caper is lower in glycemic index (difference - 51)
Which food is cheaper?
Caper
Caper is cheaper (difference - $2.4)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 2344mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 0.099g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.