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Caper vs. Quinoa — In-Depth Nutrition Comparison

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Differences between caper and quinoa

  • Caper has more vitamin K and copper, while quinoa has more manganese, phosphorus, vitamin B6, vitamin B1, magnesium, and zinc.
  • Caper's daily need coverage for sodium is 102% higher.
  • The amount of sodium in quinoa is lower.

The food types used in this comparison are Capers, canned and Quinoa, cooked.

Infographic

Caper vs Quinoa infographic
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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
3
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%
Quinoa
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
Contains more CalciumCalcium +135.3%
Contains more IronIron +12.1%
Contains more CopperCopper +94.8%
Contains more MagnesiumMagnesium +93.9%
Contains more PotassiumPotassium +330%
Contains more ZincZinc +240.6%
Contains more PhosphorusPhosphorus +1420%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +709%
Contains more SeleniumSelenium +133.3%

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
7
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%
Quinoa
4
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 0% 0% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +39.7%
Contains more Vitamin B2Vitamin B2 +26.4%
Contains more Vitamin B3Vitamin B3 +58.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +494.4%
Contains more Vitamin B6Vitamin B6 +434.8%
Contains more FolateFolate +82.6%
Contains more CholineCholine +253.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Quinoa
3
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Contains more WaterWater +17.1%
Contains more OtherOther +944.2%
Contains more ProteinProtein +86.4%
Contains more FatsFats +123.3%
Contains more CarbsCarbs +335.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Caper
0
39% 11% 51%
Saturated fat: Sat. Fat 0.233 g
Monounsaturated fat: Mono. Fat 0.063 g
Polyunsaturated fat: Poly. Fat 0.304 g
Quinoa
3
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
Contains more Mono. FatMonounsaturated fat +738.1%
Contains more Poly. FatPolyunsaturated fat +254.6%
~equal in Saturated fat ~0.231g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Caper Quinoa DV% diff.
Sodium 2348mg 7mg 102%
Manganese 0.078mg 0.631mg 24%
Vitamin K 24.6µg 0µg 21%
Copper 0.374mg 0.192mg 20%
Phosphorus 10mg 152mg 20%
Vitamin B6 0.023mg 0.123mg 8%
Vitamin B1 0.018mg 0.107mg 7%
Magnesium 33mg 64mg 7%
Starch 17.63g 7%
Zinc 0.32mg 1.09mg 7%
Polyunsaturated fat 0.304g 1.078g 5%
Folate 23µg 42µg 5%
Calories 23kcal 120kcal 5%
Vitamin C 4.3mg 0mg 5%
Carbs 4.89g 21.3g 5%
Protein 2.36g 4.4g 4%
Potassium 40mg 172mg 4%
Choline 6.5mg 23mg 3%
Selenium 1.2µg 2.8µg 3%
Fats 0.86g 1.92g 2%
Vitamin B3 0.652mg 0.412mg 2%
Fiber 3.2g 2.8g 2%
Vitamin B2 0.139mg 0.11mg 2%
Calcium 40mg 17mg 2%
Vitamin E 0.88mg 0.63mg 2%
Iron 1.67mg 1.49mg 2%
Vitamin B5 0.027mg 1%
Vitamin A 7µg 0µg 1%
Monounsaturated fat 0.063g 0.528g 1%
Net carbs 1.69g 18.5g N/A
Sugar 0.41g 0.87g N/A
Saturated fat 0.233g 0.231g 0%
Tryptophan 0.052mg 0%
Threonine 0.131mg 0%
Isoleucine 0.157mg 0%
Leucine 0.261mg 0%
Lysine 0.239mg 0%
Methionine 0.096mg 0%
Phenylalanine 0.185mg 0%
Valine 0.185mg 0%
Histidine 0.127mg 0%
Omega-3 - DHA 0g 0.015g N/A
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 Quinoa
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
11%
Quinoa
Minerals Daily Need Coverage Score
56%
Caper
38%
Quinoa

Comparison summary

Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 2341mg)
Which food is lower in Saturated fat?
Quinoa
Quinoa is lower in Saturated fat (difference - 0.002g)
Which food is lower in Sugar?
Caper
Caper is lower in Sugar (difference - 0.46g)
Which food is lower in glycemic index?
Caper
Caper is lower in glycemic index (difference - 53)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.
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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.