Caper vs. Sunflower seeds — In-Depth Nutrition Comparison
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Significant differences between caper and sunflower seeds
- The amount of vitamin E, copper, vitamin B1, vitamin B6, selenium, phosphorus, manganese, magnesium, and folate in sunflower seeds is higher than in caper.
- Sunflower seeds cover your daily vitamin E needs 229% more than caper.
- Sunflower seeds have 261 times less sodium than caper. Caper has 2348mg of sodium, while sunflower seeds have 9mg.
Specific food types used in this comparison are Capers, canned and Seeds, sunflower seed kernels, dried.
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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.
| Contains more MagnesiumMagnesium | +884.8% |
| Contains more CalciumCalcium | +95% |
| Contains more PotassiumPotassium | +1512.5% |
| Contains more IronIron | +214.4% |
| Contains more CopperCopper | +381.3% |
| Contains more ZincZinc | +1462.5% |
| Contains more PhosphorusPhosphorus | +6500% |
| Contains less SodiumSodium | -99.6% |
| Contains more ManganeseManganese | +2400% |
| Contains more SeleniumSelenium | +4316.7% |
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.
| Contains more Vitamin CVitamin C | +207.1% |
| Contains more Vitamin AVitamin A | +133.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin EVitamin E | +3896.6% |
| Contains more Vitamin B1Vitamin B1 | +8122.2% |
| Contains more Vitamin B2Vitamin B2 | +155.4% |
| Contains more Vitamin B3Vitamin B3 | +1178.4% |
| Contains more Vitamin B5Vitamin B5 | +4085.2% |
| Contains more Vitamin B6Vitamin B6 | +5747.8% |
| Contains more FolateFolate | +887% |
| Contains more CholineCholine | +747.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.36 g
Fats:
0.86 g
Carbs:
4.89 g
Water:
83.85 g
Other:
8.04 g
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
| Contains more WaterWater | +1672.7% |
| Contains more OtherOther | +165.3% |
| Contains more ProteinProtein | +780.5% |
| Contains more FatsFats | +5883.7% |
| Contains more CarbsCarbs | +309% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.233 g
Monounsaturated fat:
Mono. Fat
0.063 g
Polyunsaturated fat:
Poly. Fat
0.304 g
Saturated fat:
Sat. Fat
4.455 g
Monounsaturated fat:
Mono. Fat
18.528 g
Polyunsaturated fat:
Poly. Fat
23.137 g
| Contains less Sat. FatSaturated fat | -94.8% |
| Contains more Mono. FatMonounsaturated fat | +29309.5% |
| Contains more Poly. FatPolyunsaturated fat | +7510.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin E | 0.88mg | 35.17mg | 229% |
| Copper | 0.374mg | 1.8mg | 158% |
| Polyunsaturated fat | 0.304g | 23.137g | 152% |
| Vitamin B1 | 0.018mg | 1.48mg | 122% |
| Sodium | 2348mg | 9mg | 102% |
| Vitamin B6 | 0.023mg | 1.345mg | 102% |
| Selenium | 1.2µg | 53µg | 94% |
| Phosphorus | 10mg | 660mg | 93% |
| Manganese | 0.078mg | 1.95mg | 81% |
| Fats | 0.86g | 51.46g | 78% |
| Magnesium | 33mg | 325mg | 70% |
| Folate | 23µg | 227µg | 51% |
| Vitamin B3 | 0.652mg | 8.335mg | 48% |
| Monounsaturated fat | 0.063g | 18.528g | 46% |
| Iron | 1.67mg | 5.25mg | 45% |
| Zinc | 0.32mg | 5mg | 43% |
| Protein | 2.36g | 20.78g | 37% |
| Calories | 23kcal | 584kcal | 28% |
| Vitamin B5 | 0.027mg | 1.13mg | 22% |
| Fiber | 3.2g | 8.6g | 22% |
| Vitamin K | 24.6µg | 0µg | 21% |
| Saturated fat | 0.233g | 4.455g | 19% |
| Potassium | 40mg | 645mg | 18% |
| Vitamin B2 | 0.139mg | 0.355mg | 17% |
| Choline | 6.5mg | 55.1mg | 9% |
| Carbs | 4.89g | 20g | 5% |
| Calcium | 40mg | 78mg | 4% |
| Vitamin C | 4.3mg | 1.4mg | 3% |
| Net carbs | 1.69g | 11.4g | N/A |
| Sugar | 0.41g | 2.62g | N/A |
| Vitamin A | 7µg | 3µg | 0% |
| Tryptophan | 0.348mg | 0% | |
| Threonine | 0.928mg | 0% | |
| Isoleucine | 1.139mg | 0% | |
| Leucine | 1.659mg | 0% | |
| Lysine | 0.937mg | 0% | |
| Methionine | 0.494mg | 0% | |
| Phenylalanine | 1.169mg | 0% | |
| Valine | 1.315mg | 0% | |
| Histidine | 0.632mg | 0% | |
| Omega-3 - EPA | 0g | 0.014g | N/A |
| Omega-3 - DPA | 0.001g | 0g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
146%
Minerals Daily Need Coverage Score
56%
207%
Comparison summary
Which food is richer in minerals?
Sunflower seeds is relatively richer in minerals
Which food contains less Sodium?
Sunflower seeds contains less Sodium (difference - 2339mg)
Which food is richer in vitamins?
Sunflower seeds is relatively richer in vitamins
Which food is lower in Sugar?
Caper is lower in Sugar (difference - 2.21g)
Which food is lower in Saturated fat?
Caper is lower in Saturated fat (difference - 4.222g)
Which food is lower in glycemic index?
Caper is lower in glycemic index (difference - 20)
Which food is cheaper?
Caper is cheaper (difference - $1.6)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)