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  6. Caper vs. Watercress

Caper vs. Watercress — In-Depth Nutrition Comparison

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A recap on differences between caper and watercress

  • Caper has more copper, iron, and fiber; however, watercress is higher in vitamin K, vitamin A, vitamin C, potassium, vitamin B6, and calcium.
  • Watercress covers your daily vitamin K needs 188% more than caper.
  • Watercress contains 57 times less sodium than caper. Caper contains 2348mg of sodium, while watercress contains 41mg.

Food varieties used in this article are Capers, canned and Watercress, raw.

Infographic

Caper vs Watercress 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
5
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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more MagnesiumMagnesium +57.1%
Contains more IronIron +735%
Contains more CopperCopper +385.7%
Contains more ZincZinc +190.9%
Contains more SeleniumSelenium +33.3%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +725%
Contains more PhosphorusPhosphorus +500%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +212.8%

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
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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin B2Vitamin B2 +15.8%
Contains more Vitamin B3Vitamin B3 +226%
Contains more FolateFolate +155.6%
Contains more Vitamin CVitamin C +900%
Contains more Vitamin AVitamin A +2185.7%
Contains more Vitamin EVitamin E +13.6%
Contains more Vitamin B1Vitamin B1 +400%
Contains more Vitamin B5Vitamin B5 +1048.1%
Contains more Vitamin B6Vitamin B6 +460.9%
Contains more Vitamin KVitamin K +916.3%
Contains more CholineCholine +38.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Caper Watercress DV% diff.
Vitamin K 24.6µg 250µg 188%
Sodium 2348mg 41mg 100%
Vitamin C 4.3mg 43mg 43%
Copper 0.374mg 0.077mg 33%
Iron 1.67mg 0.2mg 18%
Vitamin A 7µg 160µg 17%
Fiber 3.2g 0.5g 11%
Potassium 40mg 330mg 9%
Vitamin B6 0.023mg 0.129mg 8%
Calcium 40mg 120mg 8%
Manganese 0.078mg 0.244mg 7%
Phosphorus 10mg 60mg 7%
Vitamin B1 0.018mg 0.09mg 6%
Vitamin B5 0.027mg 0.31mg 6%
Folate 23µg 9µg 4%
Vitamin B3 0.652mg 0.2mg 3%
Magnesium 33mg 21mg 3%
Zinc 0.32mg 0.11mg 2%
Polyunsaturated fat 0.304g 0.035g 2%
Saturated fat 0.233g 0.027g 1%
Calories 23kcal 11kcal 1%
Vitamin B2 0.139mg 0.12mg 1%
Selenium 1.2µg 0.9µg 1%
Vitamin E 0.88mg 1mg 1%
Carbs 4.89g 1.29g 1%
Fats 0.86g 0.1g 1%
Protein 2.36g 2.3g 0%
Net carbs 1.69g 0.79g N/A
Sugar 0.41g 0.2g N/A
Choline 6.5mg 9mg 0%
Monounsaturated fat 0.063g 0.008g 0%
Tryptophan 0.03mg 0%
Threonine 0.133mg 0%
Isoleucine 0.093mg 0%
Leucine 0.166mg 0%
Lysine 0.134mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.114mg 0%
Valine 0.137mg 0%
Histidine 0.04mg 0%
Omega-3 - DPA 0.001g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Caper
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
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more FatsFats +760%
Contains more CarbsCarbs +279.1%
Contains more OtherOther +570%
Contains more WaterWater +13.4%
~equal in Protein ~2.3g

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
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +687.5%
Contains more Poly. FatPolyunsaturated fat +768.6%
Contains less Sat. FatSaturated fat -88.4%

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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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.