Caper vs. Yam — In-Depth Nutrition Comparison
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A recap on differences between caper and yam
- Caper has more copper, vitamin K, iron, and vitamin B2; however, yam is higher in potassium, vitamin B6, vitamin C, manganese, and vitamin B1.
- Caper covers your daily sodium needs 102% more than yam.
- Yam contains 11 times less vitamin K than caper. Caper contains 24.6µg of vitamin K, while yam contains 2.3µg.
- Yam has less sodium.
Food varieties used in this article are Capers, canned and Yam, raw.
Infographic
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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 | +57.1% |
| Contains more CalciumCalcium | +135.3% |
| Contains more IronIron | +209.3% |
| Contains more CopperCopper | +110.1% |
| Contains more ZincZinc | +33.3% |
| Contains more SeleniumSelenium | +71.4% |
| Contains more PotassiumPotassium | +1940% |
| Contains more PhosphorusPhosphorus | +450% |
| Contains less SodiumSodium | -99.6% |
| Contains more ManganeseManganese | +409% |
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 EVitamin E | +151.4% |
| Contains more Vitamin B2Vitamin B2 | +334.4% |
| Contains more Vitamin B3Vitamin B3 | +18.1% |
| Contains more Vitamin KVitamin K | +969.6% |
| Contains more Vitamin CVitamin C | +297.7% |
| Contains more Vitamin B1Vitamin B1 | +522.2% |
| Contains more Vitamin B5Vitamin B5 | +1063% |
| Contains more Vitamin B6Vitamin B6 | +1173.9% |
| Contains more CholineCholine | +153.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +54.2% |
| Contains more FatsFats | +405.9% |
| Contains more WaterWater | +20.5% |
| Contains more OtherOther | +880.5% |
| Contains more CarbsCarbs | +470.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +950% |
| Contains more Poly. FatPolyunsaturated fat | +300% |
| Contains less Sat. FatSaturated fat | -84.1% |
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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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Sodium | 2348mg | 9mg | 102% |
| Potassium | 40mg | 816mg | 23% |
| Copper | 0.374mg | 0.178mg | 22% |
| Vitamin B6 | 0.023mg | 0.293mg | 21% |
| Vitamin K | 24.6µg | 2.3µg | 19% |
| Vitamin C | 4.3mg | 17.1mg | 14% |
| Iron | 1.67mg | 0.54mg | 14% |
| Manganese | 0.078mg | 0.397mg | 14% |
| Vitamin B1 | 0.018mg | 0.112mg | 8% |
| Carbs | 4.89g | 27.88g | 8% |
| Vitamin B2 | 0.139mg | 0.032mg | 8% |
| Phosphorus | 10mg | 55mg | 6% |
| Vitamin B5 | 0.027mg | 0.314mg | 6% |
| Calories | 23kcal | 118kcal | 5% |
| Vitamin E | 0.88mg | 0.35mg | 4% |
| Fiber | 3.2g | 4.1g | 4% |
| Magnesium | 33mg | 21mg | 3% |
| Choline | 6.5mg | 16.5mg | 2% |
| Polyunsaturated fat | 0.304g | 0.076g | 2% |
| Protein | 2.36g | 1.53g | 2% |
| Calcium | 40mg | 17mg | 2% |
| Saturated fat | 0.233g | 0.037g | 1% |
| Fats | 0.86g | 0.17g | 1% |
| Zinc | 0.32mg | 0.24mg | 1% |
| Vitamin B3 | 0.652mg | 0.552mg | 1% |
| Selenium | 1.2µg | 0.7µg | 1% |
| Net carbs | 1.69g | 23.78g | N/A |
| Sugar | 0.41g | 0.5g | N/A |
| Vitamin A | 7µg | 7µg | 0% |
| Folate | 23µg | 23µg | 0% |
| Monounsaturated fat | 0.063g | 0.006g | 0% |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.054mg | 0% | |
| Isoleucine | 0.052mg | 0% | |
| Leucine | 0.096mg | 0% | |
| Lysine | 0.059mg | 0% | |
| Methionine | 0.021mg | 0% | |
| Phenylalanine | 0.071mg | 0% | |
| Valine | 0.062mg | 0% | |
| Histidine | 0.034mg | 0% | |
| 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%
18%
Minerals Daily Need Coverage Score
56%
26%
Comparison summary
Which food contains less Sodium?
Yam contains less Sodium (difference - 2339mg)
Which food is lower in Saturated fat?
Yam is lower in Saturated fat (difference - 0.196g)
Which food is lower in Sugar?
Caper is lower in Sugar (difference - 0.09g)
Which food is lower in glycemic index?
Caper is lower in glycemic index (difference - 51)
Which food is cheaper?
Caper is cheaper (difference - $0.2)
Which food is richer in minerals?
Caper is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.