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  6. Caper vs. Spinach raw

Caper vs. Spinach raw — In-Depth Nutrition Comparison

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Differences between caper and spinach raw

  • Caper has more copper, while spinach raw has more vitamin K, vitamin A, folate, manganese, vitamin C, potassium, vitamin B6, and iron.
  • Spinach raw's daily need coverage for vitamin K is 382% higher.
  • Spinach raw contains 30 times less sodium than caper. Caper contains 2348mg of sodium, while spinach raw contains 79mg.

The food types used in this comparison are Capers, canned and Spinach, raw.

Infographic

Caper vs Spinach 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
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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains more CopperCopper +187.7%
Contains more SeleniumSelenium +20%
Contains more MagnesiumMagnesium +139.4%
Contains more CalciumCalcium +147.5%
Contains more PotassiumPotassium +1295%
Contains more IronIron +62.3%
Contains more ZincZinc +65.6%
Contains more PhosphorusPhosphorus +390%
Contains less SodiumSodium -96.6%
Contains more ManganeseManganese +1050%

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
0
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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin CVitamin C +553.5%
Contains more Vitamin AVitamin A +6600%
Contains more Vitamin EVitamin E +130.7%
Contains more Vitamin B1Vitamin B1 +333.3%
Contains more Vitamin B2Vitamin B2 +36%
Contains more Vitamin B3Vitamin B3 +11%
Contains more Vitamin B5Vitamin B5 +140.7%
Contains more Vitamin B6Vitamin B6 +747.8%
Contains more Vitamin KVitamin K +1863%
Contains more FolateFolate +743.5%
Contains more CholineCholine +196.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Caper Spinach raw DV% diff.
Vitamin K 24.6µg 482.9µg 382%
Sodium 2348mg 79mg 99%
Vitamin A 7µg 469µg 51%
Folate 23µg 194µg 43%
Manganese 0.078mg 0.897mg 36%
Copper 0.374mg 0.13mg 27%
Vitamin C 4.3mg 28.1mg 26%
Potassium 40mg 558mg 15%
Iron 1.67mg 2.71mg 13%
Vitamin B6 0.023mg 0.195mg 13%
Magnesium 33mg 79mg 11%
Vitamin E 0.88mg 2.03mg 8%
Calcium 40mg 99mg 6%
Phosphorus 10mg 49mg 6%
Vitamin B1 0.018mg 0.078mg 5%
Vitamin B2 0.139mg 0.189mg 4%
Fiber 3.2g 2.2g 4%
Zinc 0.32mg 0.53mg 2%
Choline 6.5mg 19.3mg 2%
Saturated fat 0.233g 0.063g 1%
Polyunsaturated fat 0.304g 0.165g 1%
Protein 2.36g 2.86g 1%
Fats 0.86g 0.39g 1%
Vitamin B5 0.027mg 0.065mg 1%
Calories 23kcal 23kcal 0%
Carbs 4.89g 3.63g 0%
Net carbs 1.69g 1.43g N/A
Sugar 0.41g 0.42g N/A
Selenium 1.2µg 1µg 0%
Vitamin B3 0.652mg 0.724mg 0%
Monounsaturated fat 0.063g 0.01g 0%
Tryptophan 0.039mg 0%
Threonine 0.122mg 0%
Isoleucine 0.147mg 0%
Leucine 0.223mg 0%
Lysine 0.174mg 0%
Methionine 0.053mg 0%
Phenylalanine 0.129mg 0%
Valine 0.161mg 0%
Histidine 0.064mg 0%
Fructose 0.15g 0%
Omega-3 - DPA 0.001g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Caper
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% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more FatsFats +120.5%
Contains more CarbsCarbs +34.7%
Contains more OtherOther +367.4%
Contains more ProteinProtein +21.2%
~equal in Water ~91.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Caper
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
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains more Mono. FatMonounsaturated fat +530%
Contains more Poly. FatPolyunsaturated fat +84.2%
Contains less Sat. FatSaturated fat -73%

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.