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Caper vs. Spearmint — In-Depth Nutrition Comparison

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How are Caper and Spearmint different?

  • Caper is higher in Copper, however, Spearmint is richer in Iron, Manganese, Vitamin A RAE, Folate, Calcium, Fiber, Potassium, and Vitamin B6.
  • Daily need coverage for Iron from Spearmint is 128% higher.
  • Caper contains 78 times more Sodium than Spearmint. While Caper contains 2348mg of Sodium, Spearmint contains only 30mg.

Capers, canned and Spearmint, fresh are the varieties used in this article.

Infographic

Caper vs Spearmint 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
2
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 45% 60% 40% 445% 80% 30% 26% 3.9% 146% 0%
Contains more CopperCopper +55.8%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +90.9%
Contains more CalciumCalcium +397.5%
Contains more PotassiumPotassium +1045%
Contains more IronIron +610.8%
Contains more ZincZinc +240.6%
Contains more PhosphorusPhosphorus +500%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +1333.3%

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
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% 8.3% 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 44% 243% 0% 0% 20% 40% 18% 15% 36% 0% 0% 79% 0%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +209.3%
Contains more Vitamin AVitamin A +2837.7%
Contains more Vitamin B1Vitamin B1 +333.3%
Contains more Vitamin B2Vitamin B2 +25.9%
Contains more Vitamin B3Vitamin B3 +45.4%
Contains more Vitamin B5Vitamin B5 +825.9%
Contains more Vitamin B6Vitamin B6 +587%
Contains more FolateFolate +356.5%
~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
3% 8% 86% 2%
Protein: 3.29 g
Fats: 0.73 g
Carbs: 8.41 g
Water: 85.55 g
Other: 2.02 g
Contains more FatsFats +17.8%
Contains more OtherOther +298%
Contains more ProteinProtein +39.4%
Contains more CarbsCarbs +72%
~equal in Water ~85.55g

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
31% 4% 65%
Saturated Fat: Sat. Fat 0.191 g
Monounsaturated Fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.394 g
Contains more Mono. FatMonounsaturated Fat +152%
Contains less Sat. FatSaturated Fat -18%
Contains more Poly. FatPolyunsaturated fat +29.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Caper Spearmint Opinion
Calories 23kcal 44kcal Spearmint
Protein 2.36g 3.29g Spearmint
Fats 0.86g 0.73g Caper
Vitamin C 4.3mg 13.3mg Spearmint
Net carbs 1.69g 1.61g Caper
Carbs 4.89g 8.41g Spearmint
Magnesium 33mg 63mg Spearmint
Calcium 40mg 199mg Spearmint
Potassium 40mg 458mg Spearmint
Iron 1.67mg 11.87mg Spearmint
Sugar 0.41g Spearmint
Fiber 3.2g 6.8g Spearmint
Copper 0.374mg 0.24mg Caper
Zinc 0.32mg 1.09mg Spearmint
Phosphorus 10mg 60mg Spearmint
Sodium 2348mg 30mg Spearmint
Vitamin A 138IU 4054IU Spearmint
Vitamin A RAE 7µg 203µg Spearmint
Vitamin E 0.88mg Caper
Manganese 0.078mg 1.118mg Spearmint
Selenium 1.2µg Caper
Vitamin B1 0.018mg 0.078mg Spearmint
Vitamin B2 0.139mg 0.175mg Spearmint
Vitamin B3 0.652mg 0.948mg Spearmint
Vitamin B5 0.027mg 0.25mg Spearmint
Vitamin B6 0.023mg 0.158mg Spearmint
Vitamin K 24.6µg Caper
Folate 23µg 105µg Spearmint
Choline 6.5mg Caper
Saturated Fat 0.233g 0.191g Spearmint
Monounsaturated Fat 0.063g 0.025g Caper
Polyunsaturated fat 0.304g 0.394g Spearmint
Tryptophan 0.05mg Spearmint
Threonine 0.135mg Spearmint
Isoleucine 0.135mg Spearmint
Leucine 0.247mg Spearmint
Lysine 0.141mg Spearmint
Methionine 0.046mg Spearmint
Phenylalanine 0.168mg Spearmint
Valine 0.164mg Spearmint
Histidine 0.066mg Spearmint
Omega-3 - DPA 0.001g Caper

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Caper Spearmint
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
14%
Caper
38%
Spearmint
Minerals Daily Need Coverage Score
56%
Caper
88%
Spearmint

Comparison summary

Which food is lower in Sugar?
Spearmint
Spearmint is lower in Sugar (difference - 0.41g)
Which food contains less Sodium?
Spearmint
Spearmint contains less Sodium (difference - 2318mg)
Which food is lower in Saturated Fat?
Spearmint
Spearmint is lower in Saturated Fat (difference - 0.042g)
Which food is richer in minerals?
Spearmint
Spearmint is relatively richer in minerals
Which food is richer in vitamins?
Spearmint
Spearmint is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Spearmint - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173475/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.