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Caper vs. Potato — In-Depth Nutrition Comparison

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What are the main differences between caper and potatoes?

  • Caper is richer in copper, vitamin K, iron, vitamin B2, and vitamin E, yet potatoes are richer in vitamin B6, vitamin C, potassium, and phosphorus.
  • Caper's daily need coverage for sodium is 102% higher.
  • Caper has 88 times more vitamin E than potatoes. Caper has 0.88mg of vitamin E, while potatoes have 0.01mg.
  • Potatoes contain less sodium.

We used Capers, canned and Potatoes, flesh and skin, raw types in this comparison.

Infographic

Caper vs Potato 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
5
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%
Potato
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
Contains more MagnesiumMagnesium +43.5%
Contains more CalciumCalcium +233.3%
Contains more IronIron +106.2%
Contains more CopperCopper +240%
Contains more SeleniumSelenium +200%
Contains more PotassiumPotassium +962.5%
Contains more PhosphorusPhosphorus +470%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +156.4%
~equal in Zinc ~0.3mg

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
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 14% 2.3% 18% 0% 4.5% 32% 12% 1.6% 5.3% 0% 62% 17% 3.5%
Potato
6
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 66% 0% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +8700%
Contains more Vitamin B2Vitamin B2 +334.4%
Contains more Vitamin KVitamin K +1130%
Contains more FolateFolate +53.3%
Contains more Vitamin CVitamin C +358.1%
Contains more Vitamin B1Vitamin B1 +350%
Contains more Vitamin B3Vitamin B3 +62.7%
Contains more Vitamin B5Vitamin B5 +992.6%
Contains more Vitamin B6Vitamin B6 +1195.7%
Contains more CholineCholine +86.2%
~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
Potato
1
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
Contains more ProteinProtein +15.1%
Contains more FatsFats +855.6%
Contains more OtherOther +617.9%
Contains more CarbsCarbs +257.7%
~equal in Water ~79.25g

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
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated fat +3050%
Contains more Poly. FatPolyunsaturated fat +623.8%
Contains less Sat. FatSaturated fat -89.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Caper Potato DV% diff.
Sodium 2348mg 6mg 102%
Copper 0.374mg 0.11mg 29%
Vitamin B6 0.023mg 0.298mg 21%
Vitamin K 24.6µg 2µg 19%
Vitamin C 4.3mg 19.7mg 17%
Iron 1.67mg 0.81mg 11%
Potassium 40mg 425mg 11%
Vitamin B2 0.139mg 0.032mg 8%
Phosphorus 10mg 57mg 7%
Vitamin E 0.88mg 0.01mg 6%
Starch 15.29g 6%
Vitamin B5 0.027mg 0.295mg 5%
Manganese 0.078mg 0.2mg 5%
Vitamin B1 0.018mg 0.081mg 5%
Fiber 3.2g 2.1g 4%
Carbs 4.89g 17.49g 4%
Vitamin B3 0.652mg 1.061mg 3%
Calories 23kcal 77kcal 3%
Calcium 40mg 12mg 3%
Polyunsaturated fat 0.304g 0.042g 2%
Magnesium 33mg 23mg 2%
Folate 23µg 15µg 2%
Vitamin A 7µg 0µg 1%
Selenium 1.2µg 0.4µg 1%
Protein 2.36g 2.05g 1%
Fats 0.86g 0.09g 1%
Choline 6.5mg 12.1mg 1%
Saturated fat 0.233g 0.025g 1%
Net carbs 1.69g 15.39g N/A
Sugar 0.41g 0.82g N/A
Zinc 0.32mg 0.3mg 0%
Monounsaturated fat 0.063g 0.002g 0%
Tryptophan 0.021mg 0%
Threonine 0.067mg 0%
Isoleucine 0.066mg 0%
Leucine 0.098mg 0%
Lysine 0.107mg 0%
Methionine 0.032mg 0%
Phenylalanine 0.081mg 0%
Valine 0.103mg 0%
Histidine 0.035mg 0%
Fructose 0.26g 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 Potato
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
17%
Potato
Minerals Daily Need Coverage Score
56%
Caper
19%
Potato

Comparison summary

Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 2342mg)
Which food is lower in Saturated fat?
Potato
Potato is lower in Saturated fat (difference - 0.208g)
Which food is lower in Sugar?
Caper
Caper is lower in Sugar (difference - 0.41g)
Which food is lower in glycemic index?
Caper
Caper is lower in glycemic index (difference - 86)
Which food is cheaper?
Caper
Caper is cheaper (difference - $0.2)
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)
Which food is richer in vitamins?
?
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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.