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Caper vs. Yogurt — In-Depth Nutrition Comparison

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Significant differences between caper and yogurt

  • Caper has more copper, vitamin K, iron, and fiber; however, yogurt is richer in vitamin B12, phosphorus, selenium, vitamin B2, and calcium.
  • Caper covers your daily sodium needs 101% more than yogurt.
  • Yogurt contains less sodium.

Specific food types used in this comparison are Capers, canned and Yogurt, Greek, plain, nonfat.

Infographic

Caper vs Yogurt 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
4
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%
Yogurt
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
Contains more MagnesiumMagnesium +200%
Contains more IronIron +2285.7%
Contains more CopperCopper +2100%
Contains more ManganeseManganese +766.7%
Contains more CalciumCalcium +175%
Contains more PotassiumPotassium +252.5%
Contains more ZincZinc +62.5%
Contains more PhosphorusPhosphorus +1250%
Contains less SodiumSodium -98.5%
Contains more SeleniumSelenium +708.3%

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
6
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%
Yogurt
6
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% 0.33% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin EVitamin E +8700%
Contains more Vitamin B3Vitamin B3 +213.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +228.6%
Contains more Vitamin B1Vitamin B1 +27.8%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B5Vitamin B5 +1125.9%
Contains more Vitamin B6Vitamin B6 +173.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +132.3%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Caper
3
2% 5% 84% 8%
Protein: 2.36 g
Fats: 0.86 g
Carbs: 4.89 g
Water: 83.85 g
Other: 8.04 g
Yogurt
2
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Contains more FatsFats +120.5%
Contains more CarbsCarbs +35.8%
Contains more OtherOther +1016.7%
Contains more ProteinProtein +331.8%
~equal in Water ~85.1g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Yogurt
1
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 g
Contains more Mono. FatMonounsaturated fat +18.9%
Contains more Poly. FatPolyunsaturated fat +2433.3%
Contains less Sat. FatSaturated fat -49.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Caper Yogurt DV% diff.
Sodium 2348mg 36mg 101%
Copper 0.374mg 0.017mg 40%
Vitamin B12 0µg 0.75µg 31%
Vitamin K 24.6µg 0µg 21%
Iron 1.67mg 0.07mg 20%
Phosphorus 10mg 135mg 18%
Protein 2.36g 10.19g 16%
Selenium 1.2µg 9.7µg 15%
Fiber 3.2g 0g 13%
Vitamin B2 0.139mg 0.278mg 11%
Calcium 40mg 110mg 7%
Vitamin B5 0.027mg 0.331mg 6%
Vitamin E 0.88mg 0.01mg 6%
Magnesium 33mg 11mg 5%
Vitamin C 4.3mg 0mg 5%
Folate 23µg 7µg 4%
Potassium 40mg 141mg 3%
Vitamin B6 0.023mg 0.063mg 3%
Manganese 0.078mg 0.009mg 3%
Vitamin B3 0.652mg 0.208mg 3%
Choline 6.5mg 15.1mg 2%
Polyunsaturated fat 0.304g 0.012g 2%
Calories 23kcal 59kcal 2%
Zinc 0.32mg 0.52mg 2%
Cholesterol 0mg 5mg 2%
Vitamin A 7µg 1µg 1%
Saturated fat 0.233g 0.117g 1%
Fats 0.86g 0.39g 1%
Carbs 4.89g 3.6g 0%
Net carbs 1.69g 3.6g N/A
Sugar 0.41g 3.24g N/A
Vitamin B1 0.018mg 0.023mg 0%
Trans fat 0g 0.006g N/A
Monounsaturated fat 0.063g 0.053g 0%
Omega-3 - ALA 0.001g N/A
Omega-3 - DPA 0.001g 0g N/A
Omega-6 - Linoleic acid 0.01g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Caper Yogurt
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
17%
Yogurt
Minerals Daily Need Coverage Score
56%
Caper
19%
Yogurt

Comparison summary

Which food contains less Sodium?
Yogurt
Yogurt contains less Sodium (difference - 2312mg)
Which food is lower in Saturated fat?
Yogurt
Yogurt is lower in Saturated fat (difference - 0.116g)
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 - 2.83g)
Which food is lower in glycemic index?
Caper
Caper is lower in glycemic index (difference - 19)
Which food is cheaper?
Caper
Caper is cheaper (difference - $2.6)
Which food is richer in minerals?
?
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.
Which food is richer in vitamins?
?
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.

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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.