Caper vs. Marrow-stem Kale — In-Depth Nutrition Comparison
Compare
A recap on differences between caper and marrow-stem Kale
- Caper has more copper and iron; however, marrow-stem Kale is higher in vitamin K, vitamin A, vitamin C, folate, manganese, calcium, and vitamin B6.
- Marrow-stem Kale covers your daily vitamin K needs 344% more than caper.
- Marrow-stem Kale contains 138 times less sodium than caper. Caper contains 2348mg of sodium, while marrow-stem Kale contains 17mg.
Food varieties used in this article are Capers, canned and Collards, 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.
| Contains more MagnesiumMagnesium | +22.2% |
| Contains more IronIron | +255.3% |
| Contains more CopperCopper | +713% |
| Contains more ZincZinc | +52.4% |
| Contains more CalciumCalcium | +480% |
| Contains more PotassiumPotassium | +432.5% |
| Contains more PhosphorusPhosphorus | +150% |
| Contains less SodiumSodium | -99.3% |
| Contains more ManganeseManganese | +743.6% |
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.
| Contains more Vitamin CVitamin C | +720.9% |
| Contains more Vitamin AVitamin A | +3485.7% |
| Contains more Vitamin EVitamin E | +156.8% |
| Contains more Vitamin B1Vitamin B1 | +200% |
| Contains more Vitamin B3Vitamin B3 | +13.8% |
| Contains more Vitamin B5Vitamin B5 | +888.9% |
| Contains more Vitamin B6Vitamin B6 | +617.4% |
| Contains more Vitamin KVitamin K | +1676.8% |
| Contains more FolateFolate | +460.9% |
| Contains more CholineCholine | +256.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.36 g
Fats:
0.86 g
Carbs:
4.89 g
Water:
83.85 g
Other:
8.04 g
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
| Contains more FatsFats | +41% |
| Contains more OtherOther | +504.5% |
| Contains more ProteinProtein | +28% |
| Contains more CarbsCarbs | +10.8% |
~equal in
Water
~89.62g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.233 g
Monounsaturated fat:
Mono. Fat
0.063 g
Polyunsaturated fat:
Poly. Fat
0.304 g
Saturated fat:
Sat. Fat
0.055 g
Monounsaturated fat:
Mono. Fat
0.03 g
Polyunsaturated fat:
Poly. Fat
0.201 g
| Contains more Mono. FatMonounsaturated fat | +110% |
| Contains more Poly. FatPolyunsaturated fat | +51.2% |
| Contains less Sat. FatSaturated fat | -76.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Rich in vitamins |
|
||
| Lower in Sugar |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 24.6µg | 437.1µg | 344% |
| Sodium | 2348mg | 17mg | 101% |
| Copper | 0.374mg | 0.046mg | 36% |
| Vitamin C | 4.3mg | 35.3mg | 34% |
| Vitamin A | 7µg | 251µg | 27% |
| Folate | 23µg | 129µg | 27% |
| Manganese | 0.078mg | 0.658mg | 25% |
| Calcium | 40mg | 232mg | 19% |
| Iron | 1.67mg | 0.47mg | 15% |
| Vitamin B6 | 0.023mg | 0.165mg | 11% |
| Vitamin E | 0.88mg | 2.26mg | 9% |
| Vitamin B5 | 0.027mg | 0.267mg | 5% |
| Potassium | 40mg | 213mg | 5% |
| Fiber | 3.2g | 4g | 3% |
| Choline | 6.5mg | 23.2mg | 3% |
| Vitamin B1 | 0.018mg | 0.054mg | 3% |
| Phosphorus | 10mg | 25mg | 2% |
| Zinc | 0.32mg | 0.21mg | 1% |
| Magnesium | 33mg | 27mg | 1% |
| Saturated fat | 0.233g | 0.055g | 1% |
| Polyunsaturated fat | 0.304g | 0.201g | 1% |
| Protein | 2.36g | 3.02g | 1% |
| Vitamin B2 | 0.139mg | 0.13mg | 1% |
| Vitamin B3 | 0.652mg | 0.742mg | 1% |
| Calories | 23kcal | 32kcal | 0% |
| Fats | 0.86g | 0.61g | 0% |
| Carbs | 4.89g | 5.42g | 0% |
| Net carbs | 1.69g | 1.42g | N/A |
| Sugar | 0.41g | 0.46g | N/A |
| Selenium | 1.2µg | 1.3µg | 0% |
| Monounsaturated fat | 0.063g | 0.03g | 0% |
| Tryptophan | 0.031mg | 0% | |
| Threonine | 0.086mg | 0% | |
| Isoleucine | 0.1mg | 0% | |
| Leucine | 0.151mg | 0% | |
| Lysine | 0.117mg | 0% | |
| Methionine | 0.033mg | 0% | |
| Phenylalanine | 0.087mg | 0% | |
| Valine | 0.12mg | 0% | |
| Histidine | 0.047mg | 0% | |
| Omega-3 - DPA | 0.001g | 0g | N/A |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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%
120%
Minerals Daily Need Coverage Score
56%
25%
Comparison summary
Which food contains less Sodium?
Marrow-stem Kale contains less Sodium (difference - 2331mg)
Which food is lower in Saturated fat?
Marrow-stem Kale is lower in Saturated fat (difference - 0.178g)
Which food is richer in vitamins?
Marrow-stem Kale is relatively richer in vitamins
Which food is lower in Sugar?
Caper is lower in Sugar (difference - 0.05g)
Which food is lower in glycemic index?
Caper is lower in glycemic index (difference - 32)
Which food is cheaper?
Caper is cheaper (difference - $0.5)
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.