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Cheese vs. Caper — In-Depth Nutrition Comparison

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Summary of differences between cheese and caper

  • Cheese has more calcium, phosphorus, selenium, vitamin B12, zinc, and vitamin B2; however, caper is higher in copper.
  • Cheese covers your daily need for saturated fat, 93% more than caper.
  • Caper has less cholesterol.

These are the specific foods used in this comparison Cheese, cheddar and Capers, canned.

Infographic

Cheese vs Caper 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.
Cheese
Cheese
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Caper
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%
Contains more CalciumCalcium +1675%
Contains more PotassiumPotassium +90%
Contains more ZincZinc +1037.5%
Contains more PhosphorusPhosphorus +4450%
Contains less SodiumSodium -72.2%
Contains more SeleniumSelenium +2275%
Contains more MagnesiumMagnesium +22.2%
Contains more IronIron +1092.9%
Contains more CopperCopper +1146.7%
Contains more ManganeseManganese +188.9%

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.
Cheese
Cheese
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 9% 110% 14% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
Caper
Caper
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 14% 0% 2.3% 18% 4.5% 32% 12% 1.6% 5.3% 0% 62% 17%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +4614.3%
Contains more Vitamin B1Vitamin B1 +61.1%
Contains more Vitamin B2Vitamin B2 +207.9%
Contains more Vitamin B5Vitamin B5 +1418.5%
Contains more Vitamin B6Vitamin B6 +187%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +17.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +23.9%
Contains more Vitamin B3Vitamin B3 +1005.1%
Contains more Vitamin KVitamin K +925%

All nutrients comparison - raw data values

Nutrient Cheese Caper DV% diff.
Saturated fat 18.867g 0.233g 85%
Sodium 653mg 2348mg 74%
Calcium 710mg 40mg 67%
Phosphorus 455mg 10mg 64%
Fats 33.31g 0.86g 50%
Selenium 28.5µg 1.2µg 50%
Vitamin B12 1.1µg 0µg 46%
Protein 22.87g 2.36g 41%
Copper 0.03mg 0.374mg 38%
Vitamin A 330µg 7µg 36%
Cholesterol 99mg 0mg 33%
Zinc 3.64mg 0.32mg 30%
Monounsaturated fat 9.246g 0.063g 23%
Vitamin B2 0.428mg 0.139mg 22%
Calories 404kcal 23kcal 19%
Iron 0.14mg 1.67mg 19%
Vitamin K 2.4µg 24.6µg 19%
Fiber 0g 3.2g 13%
Vitamin B5 0.41mg 0.027mg 8%
Polyunsaturated fat 1.421g 0.304g 7%
Vitamin C 0mg 4.3mg 5%
Vitamin B3 0.059mg 0.652mg 4%
Vitamin D* 24 IU 0 IU 3%
Vitamin D 0.6µg 0µg 3%
Vitamin B6 0.066mg 0.023mg 3%
Manganese 0.027mg 0.078mg 2%
Choline 16.5mg 6.5mg 2%
Carbs 3.09g 4.89g 1%
Magnesium 27mg 33mg 1%
Potassium 76mg 40mg 1%
Vitamin E 0.71mg 0.88mg 1%
Vitamin B1 0.029mg 0.018mg 1%
Folate 27µg 23µg 1%
Protein per 100 calories 5.7g 10g N/A
Calories per 10 g protein 177kcal 97kcal N/A
Weight per 100 calories 25g 435g N/A
Unsaturated / Saturated Fat ratio 0.57 1.6 N/A
Net carbs 3.09g 1.69g N/A
Sugar 0.48g 0.41g N/A
Trans fat 0.917g 0g N/A
Tryptophan 0.547mg 0%
Threonine 1.044mg 0%
Isoleucine 1.206mg 0%
Leucine 1.939mg 0%
Lysine 1.025mg 0%
Methionine 0.547mg 0%
Phenylalanine 1.074mg 0%
Valine 1.404mg 0%
Histidine 0.547mg 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - DPA 0.017g 0.001g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
2
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Caper
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
Contains more ProteinProtein +869.1%
Contains more FatsFats +3773.3%
Contains more CarbsCarbs +58.3%
Contains more WaterWater +126.5%
Contains more OtherOther +116.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
Caper
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
Contains more Mono. FatMonounsaturated fat +14576.2%
Contains more Poly. FatPolyunsaturated fat +367.4%
Contains less Sat. FatSaturated fat -98.8%

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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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/nutrients
  2. Caper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172238/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.