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  6. Olive vs. Caper

Olive vs. Caper — In-Depth Nutrition Comparison

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What are the differences between Olive and Caper?

  • Olive is higher in Iron, and Vitamin E , yet Caper is higher in Vitamin K, Copper, Vitamin B2, Magnesium, and Folate.
  • Caper's daily need coverage for Sodium is 70% more.
  • Olive has 6 times more Saturated Fat than Caper. While Olive has 1.415g of Saturated Fat, Caper has only 0.233g.

We used Olives, ripe, canned (small-extra large) and Capers, canned types in this article.

Infographic

Olive 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.
Olive
Olive
3
:
7
Caper
Caper
Contains more Calcium +120%
Contains more Iron +97.6%
Contains less Sodium -68.7%
Contains more Magnesium +725%
Contains more Phosphorus +233.3%
Contains more Potassium +400%
Contains more Zinc +45.5%
Contains more Copper +49%
Contains more Manganese +290%
Contains more Selenium +33.3%
Olive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Caper
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 63% 24% 5% 4% 307% 9% 125% 11% 7%
Contains more Calcium +120%
Contains more Iron +97.6%
Contains less Sodium -68.7%
Contains more Magnesium +725%
Contains more Phosphorus +233.3%
Contains more Potassium +400%
Contains more Zinc +45.5%
Contains more Copper +49%
Contains more Manganese +290%
Contains more Selenium +33.3%

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.
Olive
Olive
2
:
8
Caper
Caper
Contains more Vitamin A +192%
Contains more Vitamin E +87.5%
Contains more Vitamin C +377.8%
Contains more Vitamin B1 +500%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +1662.2%
Contains more Vitamin B5 +80%
Contains more Vitamin B6 +155.6%
Contains more Folate +∞%
Contains more Vitamin K +1657.1%
Olive
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 33% 0% 3% 1% 0% 1% 1% 3% 0% 0% 4%
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 +192%
Contains more Vitamin E +87.5%
Contains more Vitamin C +377.8%
Contains more Vitamin B1 +500%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +1662.2%
Contains more Vitamin B5 +80%
Contains more Vitamin B6 +155.6%
Contains more Folate +∞%
Contains more Vitamin K +1657.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
2
:
3
Caper
Caper
Contains more Fats +1141.9%
Contains more Carbs +28%
Contains more Protein +181%
Contains more Other +260.5%
Equal in Water - 83.85
Olive
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 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 +1141.9%
Contains more Carbs +28%
Contains more Protein +181%
Contains more Other +260.5%
Equal in Water - 83.85

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
Olive
2
:
1
Caper
Caper
Contains more Monounsaturated Fat +12420.6%
Contains more Polyunsaturated fat +199.7%
Contains less Saturated Fat -83.5%
Olive
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
Caper
39% 11% 51%
Saturated Fat: 0.233 g
Monounsaturated Fat: 0.063 g
Polyunsaturated fat: 0.304 g
Contains more Monounsaturated Fat +12420.6%
Contains more Polyunsaturated fat +199.7%
Contains less Saturated Fat -83.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Olive Caper Opinion
Net carbs 3.06g 1.69g Olive
Protein 0.84g 2.36g Caper
Fats 10.68g 0.86g Olive
Carbs 6.26g 4.89g Olive
Calories 115kcal 23kcal Olive
Sugar 0g 0.41g Olive
Fiber 3.2g 3.2g
Calcium 88mg 40mg Olive
Iron 3.3mg 1.67mg Olive
Magnesium 4mg 33mg Caper
Phosphorus 3mg 10mg Caper
Potassium 8mg 40mg Caper
Sodium 735mg 2348mg Olive
Zinc 0.22mg 0.32mg Caper
Copper 0.251mg 0.374mg Caper
Manganese 0.02mg 0.078mg Caper
Selenium 0.9µg 1.2µg Caper
Vitamin A 403IU 138IU Olive
Vitamin A RAE 20µg 7µg Olive
Vitamin E 1.65mg 0.88mg Olive
Vitamin C 0.9mg 4.3mg Caper
Vitamin B1 0.003mg 0.018mg Caper
Vitamin B2 0mg 0.139mg Caper
Vitamin B3 0.037mg 0.652mg Caper
Vitamin B5 0.015mg 0.027mg Caper
Vitamin B6 0.009mg 0.023mg Caper
Folate 0µg 23µg Caper
Vitamin K 1.4µg 24.6µg Caper
Threonine 0.026mg Olive
Isoleucine 0.031mg Olive
Leucine 0.05mg Olive
Lysine 0.032mg Olive
Methionine 0.012mg Olive
Phenylalanine 0.029mg Olive
Valine 0.038mg Olive
Histidine 0.023mg Olive
Saturated Fat 1.415g 0.233g Caper
Omega-3 - DPA 0g 0.001g Caper
Monounsaturated Fat 7.888g 0.063g Olive
Polyunsaturated fat 0.911g 0.304g Olive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive 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
6%
Olive
15%
Caper
Minerals Daily Need Coverage Score
35%
Olive
56%
Caper

Comparison summary

Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 0.41g)
Which food contains less Sodium?
Olive
Olive contains less Sodium (difference - 1613mg)
Which food is lower in Saturated Fat?
Caper
Caper is lower in Saturated Fat (difference - 1.182g)
Which food is lower in glycemic index?
Caper
Caper is lower in glycemic index (difference - 0)
Which food is cheaper?
Caper
Caper is cheaper (difference - $3.5)
Which food is richer in minerals?
Caper
Caper is relatively richer in minerals
Which food is richer in vitamins?
Caper
Caper is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.