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  6. Caper vs. Pumpkin seeds

Caper vs. Pumpkin seeds — In-Depth Nutrition Comparison

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What are the differences between caper and pumpkin seeds?

  • Pumpkin seeds are richer than caper in zinc, fiber, magnesium, copper, potassium, iron, manganese, and phosphorus.
  • Caper's daily need coverage for sodium is 101% more.
  • The amount of sodium in pumpkin seeds is lower.

We used Capers, canned and Seeds, pumpkin, and squash seeds, whole, roasted, without salt types in this article.

Infographic

Caper vs Pumpkin seeds 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
1
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 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +693.9%
Contains more CalciumCalcium +37.5%
Contains more PotassiumPotassium +2197.5%
Contains more IronIron +98.2%
Contains more CopperCopper +84.5%
Contains more ZincZinc +3118.8%
Contains more PhosphorusPhosphorus +820%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +535.9%

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
8
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 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more Vitamin CVitamin C +1333.3%
Contains more Vitamin AVitamin A +133.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +167.3%
Contains more Vitamin B3Vitamin B3 +128%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +155.6%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +88.9%
Contains more Vitamin B5Vitamin B5 +107.4%
Contains more Vitamin B6Vitamin B6 +60.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Caper Pumpkin seeds DV% diff.
Sodium 2348mg 18mg 101%
Zinc 0.32mg 10.3mg 91%
Fiber 3.2g 18.4g 61%
Polyunsaturated fat 0.304g 8.844g 57%
Magnesium 33mg 262mg 55%
Copper 0.374mg 0.69mg 35%
Protein 2.36g 18.55g 32%
Fats 0.86g 19.4g 29%
Potassium 40mg 919mg 26%
Vitamin K 24.6µg 21%
Calories 23kcal 446kcal 21%
Iron 1.67mg 3.31mg 21%
Manganese 0.078mg 0.496mg 18%
Carbs 4.89g 53.75g 16%
Saturated fat 0.233g 3.67g 16%
Monounsaturated fat 0.063g 6.032g 15%
Phosphorus 10mg 92mg 12%
Vitamin B2 0.139mg 0.052mg 7%
Vitamin E 0.88mg 6%
Vitamin C 4.3mg 0.3mg 4%
Folate 23µg 9µg 4%
Calcium 40mg 55mg 2%
Selenium 1.2µg 2%
Vitamin B3 0.652mg 0.286mg 2%
Choline 6.5mg 1%
Vitamin B1 0.018mg 0.034mg 1%
Vitamin B6 0.023mg 0.037mg 1%
Vitamin B5 0.027mg 0.056mg 1%
Net carbs 1.69g 35.35g N/A
Sugar 0.41g N/A
Vitamin A 7µg 3µg 0%
Tryptophan 0.326mg 0%
Threonine 0.683mg 0%
Isoleucine 0.956mg 0%
Leucine 1.572mg 0%
Lysine 1.386mg 0%
Methionine 0.417mg 0%
Phenylalanine 0.924mg 0%
Valine 1.491mg 0%
Histidine 0.515mg 0%
Omega-3 - DPA 0.001g 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
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
Contains more WaterWater +1763.3%
Contains more OtherOther +111.6%
Contains more ProteinProtein +686%
Contains more FatsFats +2155.8%
Contains more CarbsCarbs +999.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Caper
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
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Contains less Sat. FatSaturated fat -93.7%
Contains more Mono. FatMonounsaturated fat +9474.6%
Contains more Poly. FatPolyunsaturated fat +2809.2%

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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. Pumpkin seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.