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Caper vs. Sunflower oil — In-Depth Nutrition Comparison

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How are caper and sunflower oil different?

  • Caper is higher in copper, iron, vitamin K, fiber, vitamin B2, magnesium, and folate; however, sunflower oil is richer in vitamin E.
  • Daily need coverage for vitamin E for sunflower oil is 268% higher.

Capers, canned and Oil, sunflower, linoleic, (partially hydrogenated) are the varieties used in this article.

Infographic

Caper vs Sunflower oil 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
9
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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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
10
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 0% 0% 822% 0% 0% 0% 0% 0% 0% 0% 14% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +355.6%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +4568.2%
~equal in Vitamin D ~µg
~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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +11527.9%

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
14% 48% 38%
Saturated fat: Sat. Fat 13 g
Monounsaturated fat: Mono. Fat 46.2 g
Polyunsaturated fat: Poly. Fat 36.4 g
Contains less Sat. FatSaturated fat -98.2%
Contains more Mono. FatMonounsaturated fat +73233.3%
Contains more Poly. FatPolyunsaturated fat +11873.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Caper Sunflower oil DV% diff.
Vitamin E 0.88mg 41.08mg 268%
Polyunsaturated fat 0.304g 36.4g 241%
Fats 0.86g 100g 153%
Monounsaturated fat 0.063g 46.2g 115%
Sodium 2348mg 0mg 102%
Saturated fat 0.233g 13g 58%
Calories 23kcal 884kcal 43%
Copper 0.374mg 0mg 42%
Iron 1.67mg 0mg 21%
Vitamin K 24.6µg 5.4µg 16%
Fiber 3.2g 0g 13%
Vitamin B2 0.139mg 0mg 11%
Magnesium 33mg 0mg 8%
Folate 23µg 0µg 6%
Protein 2.36g 0g 5%
Vitamin C 4.3mg 0mg 5%
Vitamin B3 0.652mg 0mg 4%
Calcium 40mg 0mg 4%
Manganese 0.078mg 0mg 3%
Zinc 0.32mg 0mg 3%
Selenium 1.2µg 0µg 2%
Vitamin B1 0.018mg 0mg 2%
Carbs 4.89g 0g 2%
Vitamin B6 0.023mg 0mg 2%
Choline 6.5mg 1%
Vitamin A 7µg 0µg 1%
Vitamin B5 0.027mg 0mg 1%
Phosphorus 10mg 0mg 1%
Potassium 40mg 0mg 1%
Net carbs 1.69g 0g N/A
Sugar 0.41g 0g 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 Sunflower oil
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
64%
Sunflower oil
Minerals Daily Need Coverage Score
56%
Caper
0%
Sunflower oil

Comparison summary

Which food is lower in Sugar?
Sunflower oil
Sunflower oil is lower in Sugar (difference - 0.41g)
Which food contains less Sodium?
Sunflower oil
Sunflower oil contains less Sodium (difference - 2348mg)
Which food is lower in Saturated fat?
Caper
Caper is lower in Saturated fat (difference - 12.767g)
Which food is lower in glycemic index?
Caper
Caper is lower in glycemic index (difference - 0)
Which food is cheaper?
Caper
Caper is cheaper (difference - $1.5)
Which food is richer in minerals?
Caper
Caper is relatively richer in minerals
Which food is richer in vitamins?
Caper
Caper is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Sunflower oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172328/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.