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Caper vs. Veggie burger — In-Depth Nutrition Comparison

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Differences between caper and veggie burgers

  • Caper has more copper, while veggie burgers have more vitamin B1, vitamin B12, selenium, manganese, phosphorus, folate, vitamin B6, and vitamin B3.
  • Veggie burgers' daily need coverage for vitamin B1 is 219% higher.
  • Veggie burgers contain 4 times less sodium than caper. Caper contains 2348mg of sodium, while veggie burgers contain 569mg.

The food types used in this comparison are Capers, canned and Veggie burgers or soyburgers, unprepared.

Infographic

Caper vs Veggie burger 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
1
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 40% 41% 29% 90% 67% 34% 88% 74% 124% 123%
Contains more CopperCopper +87%
Contains more MagnesiumMagnesium +69.7%
Contains more CalciumCalcium +240%
Contains more PotassiumPotassium +732.5%
Contains more IronIron +44.3%
Contains more ZincZinc +293.8%
Contains more PhosphorusPhosphorus +1960%
Contains less SodiumSodium -75.8%
Contains more ManganeseManganese +1119.2%
Contains more SeleniumSelenium +1783.3%

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% 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 15% 0.33% 4.6% 0% 663% 56% 70% 17% 70% 251% 11% 93% 11%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin EVitamin E +282.6%
Contains more Vitamin KVitamin K +485.7%
Contains more Vitamin B1Vitamin B1 +14627.8%
Contains more Vitamin B2Vitamin B2 +75.5%
Contains more Vitamin B3Vitamin B3 +475.6%
Contains more Vitamin B5Vitamin B5 +970.4%
Contains more Vitamin B6Vitamin B6 +1217.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +439.1%
Contains more CholineCholine +198.5%
~equal in Vitamin C ~4.5mg
~equal in Vitamin D ~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
16% 6% 14% 61% 3%
Protein: 15.7 g
Fats: 6.3 g
Carbs: 14.27 g
Water: 61.21 g
Other: 2.52 g
Contains more WaterWater +37%
Contains more OtherOther +219%
Contains more ProteinProtein +565.3%
Contains more FatsFats +632.6%
Contains more CarbsCarbs +191.8%

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
27% 34% 39%
Saturated fat: Sat. Fat 1.44 g
Monounsaturated fat: Mono. Fat 1.778 g
Polyunsaturated fat: Poly. Fat 2.023 g
Contains less Sat. FatSaturated fat -83.8%
Contains more Mono. FatMonounsaturated fat +2722.2%
Contains more Poly. FatPolyunsaturated fat +565.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Caper Veggie burger DV% diff.
Vitamin B1 0.018mg 2.651mg 219%
Vitamin B12 0µg 2.01µg 84%
Sodium 2348mg 569mg 77%
Selenium 1.2µg 22.6µg 39%
Manganese 0.078mg 0.951mg 38%
Phosphorus 10mg 206mg 28%
Protein 2.36g 15.7g 27%
Folate 23µg 124µg 25%
Vitamin B6 0.023mg 0.303mg 22%
Vitamin B3 0.652mg 3.753mg 19%
Copper 0.374mg 0.2mg 19%
Vitamin K 24.6µg 4.2µg 17%
Polyunsaturated fat 0.304g 2.023g 11%
Calcium 40mg 136mg 10%
Potassium 40mg 333mg 9%
Zinc 0.32mg 1.26mg 9%
Iron 1.67mg 2.41mg 9%
Calories 23kcal 177kcal 8%
Vitamin B2 0.139mg 0.244mg 8%
Fats 0.86g 6.3g 8%
Fiber 3.2g 4.9g 7%
Vitamin B5 0.027mg 0.289mg 5%
Saturated fat 0.233g 1.44g 5%
Magnesium 33mg 56mg 5%
Vitamin E 0.88mg 0.23mg 4%
Monounsaturated fat 0.063g 1.778g 4%
Carbs 4.89g 14.27g 3%
Cholesterol 0mg 5mg 2%
Choline 6.5mg 19.4mg 2%
Starch 5.78g 2%
Vitamin A 7µg 1µg 1%
Vitamin C 4.3mg 4.5mg 0%
Net carbs 1.69g 9.37g N/A
Sugar 0.41g 1.07g N/A
Tryptophan 0.162mg 0%
Threonine 0.605mg 0%
Isoleucine 0.78mg 0%
Leucine 1.399mg 0%
Lysine 1.004mg 0%
Methionine 0.291mg 0%
Phenylalanine 0.885mg 0%
Valine 0.89mg 0%
Histidine 0.465mg 0%
Fructose 0.13g 0%
Omega-3 - ALA 0.081g 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 Veggie burger
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
97%
Veggie burger
Minerals Daily Need Coverage Score
56%
Caper
71%
Veggie burger

Comparison summary

Which food is richer in minerals?
Veggie burger
Veggie burger is relatively richer in minerals
Which food contains less Sodium?
Veggie burger
Veggie burger contains less Sodium (difference - 1779mg)
Which food is richer in vitamins?
Veggie burger
Veggie burger is relatively richer in vitamins
Which food is lower in Cholesterol?
Caper
Caper is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Caper
Caper is lower in Sugar (difference - 0.66g)
Which food is lower in Saturated fat?
Caper
Caper is lower in Saturated fat (difference - 1.207g)
Which food is lower in glycemic index?
Caper
Caper is lower in glycemic index (difference - 59)
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. Veggie burger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174287/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.