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Caper vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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The main differences between caper and mustard Greens Raw

  • Caper has more copper; however, mustard Greens Raw have more vitamin K, vitamin C, vitamin A, vitamin B6, potassium, vitamin E, calcium, and phosphorus.
  • Daily need coverage for vitamin K for mustard Greens Raw is 194% higher.
  • Mustard Greens Raw have 117 times less sodium than caper. Caper has 2348mg of sodium, while mustard Greens Raw have 20mg.

Food types used in this article are Capers, canned and Mustard greens, raw.

Infographic

Caper vs Mustard Greens 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
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 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Contains more CopperCopper +126.7%
Contains more ZincZinc +28%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +33.3%
Contains more CalciumCalcium +187.5%
Contains more PotassiumPotassium +860%
Contains more PhosphorusPhosphorus +480%
Contains less SodiumSodium -99.1%
~equal in Magnesium ~32mg
~equal in Iron ~1.64mg

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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more Vitamin B2Vitamin B2 +26.4%
Contains more FolateFolate +91.7%
Contains more CholineCholine +1200%
Contains more Vitamin CVitamin C +1527.9%
Contains more Vitamin AVitamin A +2057.1%
Contains more Vitamin EVitamin E +128.4%
Contains more Vitamin B1Vitamin B1 +344.4%
Contains more Vitamin B3Vitamin B3 +22.7%
Contains more Vitamin B5Vitamin B5 +677.8%
Contains more Vitamin B6Vitamin B6 +682.6%
Contains more Vitamin KVitamin K +946.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Caper
3
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% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more FatsFats +104.8%
Contains more OtherOther +495.6%
Contains more ProteinProtein +21.2%
~equal in Carbs ~4.67g
~equal in Water ~90.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Caper
1
39% 11% 51%
Saturated fat: Sat. Fat 0.233 g
Monounsaturated fat: Mono. Fat 0.063 g
Polyunsaturated fat: Poly. Fat 0.304 g
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Poly. FatPolyunsaturated fat +700%
Contains less Sat. FatSaturated fat -95.7%
Contains more Mono. FatMonounsaturated fat +46%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Caper Mustard Greens Raw DV% diff.
Vitamin K 24.6µg 257.5µg 194%
Sodium 2348mg 20mg 101%
Vitamin C 4.3mg 70mg 73%
Copper 0.374mg 0.165mg 23%
Vitamin A 7µg 151µg 16%
Vitamin B6 0.023mg 0.18mg 12%
Potassium 40mg 384mg 10%
Vitamin E 0.88mg 2.01mg 8%
Calcium 40mg 115mg 8%
Phosphorus 10mg 58mg 7%
Vitamin B1 0.018mg 0.08mg 5%
Vitamin B5 0.027mg 0.21mg 4%
Folate 23µg 12µg 3%
Manganese 0.078mg 3%
Vitamin B2 0.139mg 0.11mg 2%
Polyunsaturated fat 0.304g 0.038g 2%
Selenium 1.2µg 0.9µg 1%
Choline 6.5mg 0.5mg 1%
Protein 2.36g 2.86g 1%
Fats 0.86g 0.42g 1%
Zinc 0.32mg 0.25mg 1%
Saturated fat 0.233g 0.01g 1%
Vitamin B3 0.652mg 0.8mg 1%
Calories 23kcal 27kcal 0%
Net carbs 1.69g 1.47g N/A
Carbs 4.89g 4.67g 0%
Magnesium 33mg 32mg 0%
Iron 1.67mg 1.64mg 0%
Sugar 0.41g 1.32g N/A
Fiber 3.2g 3.2g 0%
Monounsaturated fat 0.063g 0.092g 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 Mustard Greens 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
84%
Mustard Greens Raw
Minerals Daily Need Coverage Score
56%
Caper
25%
Mustard Greens Raw

Comparison summary

Which food contains less Sodium?
Mustard Greens Raw
Mustard Greens Raw contains less Sodium (difference - 2328mg)
Which food is lower in Saturated fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated fat (difference - 0.223g)
Which food is richer in vitamins?
Mustard Greens Raw
Mustard Greens Raw is relatively richer in vitamins
Which food is lower in Sugar?
Caper
Caper is lower in Sugar (difference - 0.91g)
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 - $1.4)
Which food is richer in minerals?
Caper
Caper is relatively richer in minerals
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. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.