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  6. Caper vs. Marrow-stem Kale

Caper vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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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

Caper vs Marrow-stem Kale 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
4
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 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
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%
~equal in Selenium ~1.3µg

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
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 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.13mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Caper Marrow-stem Kale 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Caper
Caper
2
2% 5% 84% 8%
Protein: 2.36 g
Fats: 0.86 g
Carbs: 4.89 g
Water: 83.85 g
Other: 8.04 g
3% 5% 90%
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
Caper
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
19% 10% 70%
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%

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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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.