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Caper vs. Chard raw — In-Depth Nutrition Comparison

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Differences between caper and chard raw

  • Caper has more copper and fiber, while chard raw has more vitamin K, vitamin A, vitamin C, manganese, magnesium, potassium, and vitamin E.
  • Chard raw's daily need coverage for vitamin K is 671% higher.
  • Chard raw contains 11 times less sodium than caper. Caper contains 2348mg of sodium, while chard raw contains 213mg.

The food types used in this comparison are Capers, canned and Chard, swiss, raw.

Infographic

Caper vs Chard 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
2
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 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains more CopperCopper +108.9%
Contains more SeleniumSelenium +33.3%
Contains more MagnesiumMagnesium +145.5%
Contains more CalciumCalcium +27.5%
Contains more PotassiumPotassium +847.5%
Contains more ZincZinc +12.5%
Contains more PhosphorusPhosphorus +360%
Contains less SodiumSodium -90.9%
Contains more ManganeseManganese +369.2%
~equal in Iron ~1.8mg

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
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%
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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin B2Vitamin B2 +54.4%
Contains more Vitamin B3Vitamin B3 +63%
Contains more FolateFolate +64.3%
Contains more Vitamin CVitamin C +597.7%
Contains more Vitamin AVitamin A +4271.4%
Contains more Vitamin EVitamin E +114.8%
Contains more Vitamin B1Vitamin B1 +122.2%
Contains more Vitamin B5Vitamin B5 +537%
Contains more Vitamin B6Vitamin B6 +330.4%
Contains more Vitamin KVitamin K +3274%
Contains more CholineCholine +176.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Caper
4
2% 5% 84% 8%
Protein: 2.36 g
Fats: 0.86 g
Carbs: 4.89 g
Water: 83.85 g
Other: 8.04 g
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more ProteinProtein +31.1%
Contains more FatsFats +330%
Contains more CarbsCarbs +30.7%
Contains more OtherOther +402.5%
Contains more WaterWater +10.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Caper
2
39% 11% 51%
Saturated fat: Sat. Fat 0.233 g
Monounsaturated fat: Mono. Fat 0.063 g
Polyunsaturated fat: Poly. Fat 0.304 g
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains more Mono. FatMonounsaturated fat +57.5%
Contains more Poly. FatPolyunsaturated fat +334.3%
Contains less Sat. FatSaturated fat -87.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Caper Chard raw DV% diff.
Vitamin K 24.6µg 830µg 671%
Sodium 2348mg 213mg 93%
Vitamin A 7µg 306µg 33%
Vitamin C 4.3mg 30mg 29%
Copper 0.374mg 0.179mg 22%
Manganese 0.078mg 0.366mg 13%
Magnesium 33mg 81mg 11%
Potassium 40mg 379mg 10%
Vitamin E 0.88mg 1.89mg 7%
Fiber 3.2g 1.6g 6%
Vitamin B6 0.023mg 0.099mg 6%
Phosphorus 10mg 46mg 5%
Vitamin B2 0.139mg 0.09mg 4%
Vitamin B5 0.027mg 0.172mg 3%
Choline 6.5mg 18mg 2%
Iron 1.67mg 1.8mg 2%
Folate 23µg 14µg 2%
Polyunsaturated fat 0.304g 0.07g 2%
Vitamin B3 0.652mg 0.4mg 2%
Vitamin B1 0.018mg 0.04mg 2%
Calcium 40mg 51mg 1%
Saturated fat 0.233g 0.03g 1%
Fats 0.86g 0.2g 1%
Selenium 1.2µg 0.9µg 1%
Protein 2.36g 1.8g 1%
Calories 23kcal 19kcal 0%
Carbs 4.89g 3.74g 0%
Net carbs 1.69g 2.14g N/A
Sugar 0.41g 1.1g N/A
Zinc 0.32mg 0.36mg 0%
Monounsaturated fat 0.063g 0.04g 0%
Tryptophan 0.017mg 0%
Threonine 0.083mg 0%
Isoleucine 0.147mg 0%
Leucine 0.13mg 0%
Lysine 0.099mg 0%
Methionine 0.019mg 0%
Phenylalanine 0.11mg 0%
Valine 0.11mg 0%
Histidine 0.036mg 0%
Omega-3 - DPA 0.001g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Caper Chard 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
185%
Chard raw
Minerals Daily Need Coverage Score
56%
Caper
34%
Chard raw

Comparison summary

Which food contains less Sodium?
Chard raw
Chard raw contains less Sodium (difference - 2135mg)
Which food is lower in Saturated fat?
Chard raw
Chard raw is lower in Saturated fat (difference - 0.203g)
Which food is richer in minerals?
Chard raw
Chard raw is relatively richer in minerals
Which food is richer in vitamins?
Chard raw
Chard raw is relatively richer in vitamins
Which food is lower in Sugar?
Caper
Caper is lower in Sugar (difference - 0.69g)
Which food is lower in glycemic index?
Caper
Caper is lower in glycemic index (difference - 32)
Which food is cheaper?
Caper
Caper is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.