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Caper vs. Asparagus — In-Depth Nutrition Comparison

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A recap on differences between caper and asparagus

  • Caper has more copper; however, asparagus is higher in vitamin K, vitamin A, vitamin B1, folate, phosphorus, iron, and vitamin B6.
  • Caper covers your daily sodium needs 102% more than asparagus.
  • Asparagus contains 2 times less copper than caper. Caper contains 0.374mg of copper, while asparagus contains 0.189mg.
  • Asparagus has less sodium.

Food varieties used in this article are Capers, canned and Asparagus, raw.

Infographic

Caper vs Asparagus 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
3
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 10% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
Contains more MagnesiumMagnesium +135.7%
Contains more CalciumCalcium +66.7%
Contains more CopperCopper +97.9%
Contains more PotassiumPotassium +405%
Contains more IronIron +28.1%
Contains more ZincZinc +68.8%
Contains more PhosphorusPhosphorus +420%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +102.6%
Contains more SeleniumSelenium +91.7%

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
0
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 19% 13% 23% 0% 36% 33% 18% 16% 21% 0% 104% 39% 8.7%
Contains more Vitamin CVitamin C +30.2%
Contains more Vitamin AVitamin A +442.9%
Contains more Vitamin EVitamin E +28.4%
Contains more Vitamin B1Vitamin B1 +694.4%
Contains more Vitamin B3Vitamin B3 +50%
Contains more Vitamin B5Vitamin B5 +914.8%
Contains more Vitamin B6Vitamin B6 +295.7%
Contains more Vitamin KVitamin K +69.1%
Contains more FolateFolate +126.1%
Contains more CholineCholine +146.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.141mg
~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: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Contains more FatsFats +616.7%
Contains more CarbsCarbs +26%
Contains more OtherOther +1286.2%
Contains more WaterWater +11.2%
~equal in Protein ~2.2g

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
44% 56%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +508%
Contains less Sat. FatSaturated fat -82.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Caper Asparagus DV% diff.
Sodium 2348mg 2mg 102%
Copper 0.374mg 0.189mg 21%
Vitamin K 24.6µg 41.6µg 14%
Vitamin B1 0.018mg 0.143mg 10%
Folate 23µg 52µg 7%
Iron 1.67mg 2.14mg 6%
Phosphorus 10mg 52mg 6%
Vitamin B6 0.023mg 0.091mg 5%
Vitamin B5 0.027mg 0.274mg 5%
Potassium 40mg 202mg 5%
Magnesium 33mg 14mg 5%
Fiber 3.2g 2.1g 4%
Vitamin A 7µg 38µg 3%
Manganese 0.078mg 0.158mg 3%
Calcium 40mg 24mg 2%
Vitamin B3 0.652mg 0.978mg 2%
Zinc 0.32mg 0.54mg 2%
Choline 6.5mg 16mg 2%
Polyunsaturated fat 0.304g 0.05g 2%
Vitamin E 0.88mg 1.13mg 2%
Selenium 1.2µg 2.3µg 2%
Saturated fat 0.233g 0.04g 1%
Fructose 1g 1%
Vitamin C 4.3mg 5.6mg 1%
Fats 0.86g 0.12g 1%
Calories 23kcal 20kcal 0%
Protein 2.36g 2.2g 0%
Carbs 4.89g 3.88g 0%
Net carbs 1.69g 1.78g N/A
Sugar 0.41g 1.88g N/A
Vitamin B2 0.139mg 0.141mg 0%
Monounsaturated fat 0.063g 0g 0%
Tryptophan 0.027mg 0%
Threonine 0.084mg 0%
Isoleucine 0.075mg 0%
Leucine 0.128mg 0%
Lysine 0.104mg 0%
Methionine 0.031mg 0%
Phenylalanine 0.075mg 0%
Valine 0.115mg 0%
Histidine 0.049mg 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 Asparagus
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
13%
Caper
25%
Asparagus
Minerals Daily Need Coverage Score
56%
Caper
25%
Asparagus

Comparison summary

Which food is lower in Sugar?
Caper
Caper is lower in Sugar (difference - 1.47g)
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 - $4)
Which food contains less Sodium?
Asparagus
Asparagus contains less Sodium (difference - 2346mg)
Which food is lower in Saturated fat?
Asparagus
Asparagus is lower in Saturated fat (difference - 0.193g)
Which food is richer in vitamins?
Asparagus
Asparagus is relatively richer in vitamins
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.

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. Asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.