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  6. Oatmeal vs. Caper

Oatmeal vs. Caper — In-Depth Nutrition Comparison

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What are the differences between Oatmeal and Caper?

  • Oatmeal is higher in Iron, Manganese, Vitamin B6, Vitamin B1, Vitamin B3, Vitamin A RAE, and Phosphorus, yet Caper is higher in Copper, and Vitamin K.
  • Caper's daily need coverage for Sodium is 100% more.
  • Oatmeal has 19 times more Vitamin A RAE than Caper. While Oatmeal has 130µg of Vitamin A RAE, Caper has only 7µg.
  • The amount of Sodium in Oatmeal is lower.

We used Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Capers, canned types in this article.

Infographic

Oatmeal 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.
Oatmeal
Oatmeal
8
:
2
Caper
Caper
Contains more Calcium +100%
Contains more Iron +256.9%
Contains more Phosphorus +670%
Contains more Potassium +52.5%
Contains less Sodium -97.9%
Contains more Zinc +93.8%
Contains more Manganese +615.4%
Contains more Selenium +316.7%
Contains more Magnesium +26.9%
Contains more Copper +466.7%
Oatmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
Caper
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 63% 24% 5% 4% 307% 9% 125% 11% 7%
Contains more Calcium +100%
Contains more Iron +256.9%
Contains more Phosphorus +670%
Contains more Potassium +52.5%
Contains less Sodium -97.9%
Contains more Zinc +93.8%
Contains more Manganese +615.4%
Contains more Selenium +316.7%
Contains more Magnesium +26.9%
Contains more Copper +466.7%

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.
Oatmeal
Oatmeal
7
:
3
Caper
Caper
Contains more Vitamin A +213.8%
Contains more Vitamin B1 +1344.4%
Contains more Vitamin B2 +54.7%
Contains more Vitamin B3 +364%
Contains more Vitamin B5 +1074.1%
Contains more Vitamin B6 +1160.9%
Contains more Folate +91.3%
Contains more Vitamin E +1157.1%
Contains more Vitamin C +∞%
Contains more Vitamin K +6050%
Oatmeal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
Caper
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 18% 0% 15% 5% 33% 13% 2% 6% 18% 0% 62%
Contains more Vitamin A +213.8%
Contains more Vitamin B1 +1344.4%
Contains more Vitamin B2 +54.7%
Contains more Vitamin B3 +364%
Contains more Vitamin B5 +1074.1%
Contains more Vitamin B6 +1160.9%
Contains more Folate +91.3%
Contains more Vitamin E +1157.1%
Contains more Vitamin C +∞%
Contains more Vitamin K +6050%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oatmeal
Oatmeal
4
:
1
Caper
Caper
Contains more Fats +58.1%
Contains more Carbs +138.7%
Contains more Other +1310.5%
Equal in Protein - 2.36
Equal in Water - 83.85
Oatmeal
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Caper
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 Fats +58.1%
Contains more Carbs +138.7%
Contains more Other +1310.5%
Equal in Protein - 2.36
Equal in Water - 83.85

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oatmeal
Oatmeal
3
:
0
Caper
Caper
Contains more Monounsaturated Fat +520.6%
Contains more Polyunsaturated fat +40.1%
Equal in Saturated Fat - 0.233
Oatmeal
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g
Caper
39% 11% 51%
Saturated Fat: 0.233 g
Monounsaturated Fat: 0.063 g
Polyunsaturated fat: 0.304 g
Contains more Monounsaturated Fat +520.6%
Contains more Polyunsaturated fat +40.1%
Equal in Saturated Fat - 0.233

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oatmeal Caper Opinion
Net carbs 9.97g 1.69g Oatmeal
Protein 2.37g 2.36g Oatmeal
Fats 1.36g 0.86g Oatmeal
Carbs 11.67g 4.89g Oatmeal
Calories 68kcal 23kcal Oatmeal
Starch 10.37g Oatmeal
Sugar 0.46g 0.41g Caper
Fiber 1.7g 3.2g Caper
Calcium 80mg 40mg Oatmeal
Iron 5.96mg 1.67mg Oatmeal
Magnesium 26mg 33mg Caper
Phosphorus 77mg 10mg Oatmeal
Potassium 61mg 40mg Oatmeal
Sodium 49mg 2348mg Oatmeal
Zinc 0.62mg 0.32mg Oatmeal
Copper 0.066mg 0.374mg Caper
Manganese 0.558mg 0.078mg Oatmeal
Selenium 5µg 1.2µg Oatmeal
Vitamin A 433IU 138IU Oatmeal
Vitamin A RAE 130µg 7µg Oatmeal
Vitamin E 0.07mg 0.88mg Caper
Vitamin C 0mg 4.3mg Caper
Vitamin B1 0.26mg 0.018mg Oatmeal
Vitamin B2 0.215mg 0.139mg Oatmeal
Vitamin B3 3.025mg 0.652mg Oatmeal
Vitamin B5 0.317mg 0.027mg Oatmeal
Vitamin B6 0.29mg 0.023mg Oatmeal
Folate 44µg 23µg Oatmeal
Vitamin K 0.4µg 24.6µg Caper
Tryptophan 0.04mg Oatmeal
Threonine 0.083mg Oatmeal
Isoleucine 0.105mg Oatmeal
Leucine 0.2mg Oatmeal
Lysine 0.135mg Oatmeal
Methionine 0.04mg Oatmeal
Phenylalanine 0.13mg Oatmeal
Valine 0.151mg Oatmeal
Histidine 0.057mg Oatmeal
Trans Fat 0.003g 0g Caper
Saturated Fat 0.226g 0.233g Oatmeal
Omega-3 - DPA 0g 0.001g Caper
Monounsaturated Fat 0.391g 0.063g Oatmeal
Polyunsaturated fat 0.426g 0.304g Oatmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal Caper
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
27%
Oatmeal
15%
Caper
Minerals Daily Need Coverage Score
45%
Oatmeal
56%
Caper

Comparison summary

Which food contains less Sodium?
Oatmeal
Oatmeal contains less Sodium (difference - 2299mg)
Which food is lower in Saturated Fat?
Oatmeal
Oatmeal is lower in Saturated Fat (difference - 0.007g)
Which food is richer in minerals?
Oatmeal
Oatmeal is relatively richer in minerals
Which food is richer in vitamins?
Oatmeal
Oatmeal is relatively richer in vitamins
Which food is lower in Sugar?
Caper
Caper is lower in Sugar (difference - 0.05g)
Which food is lower in glycemic index?
Caper
Caper is lower in glycemic index (difference - 79)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.