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Pumpkin seeds vs. Caper — In-Depth Nutrition Comparison

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What are the differences between pumpkin seeds and caper?

  • Pumpkin seeds are richer than caper in zinc, fiber, magnesium, copper, potassium, iron, manganese, and phosphorus.
  • Caper's daily need coverage for sodium is 101% more.
  • Pumpkin seeds have 32 times more zinc than caper. While pumpkin seeds have 10.3mg of zinc, caper has only 0.32mg.
  • The amount of saturated fat in caper is lower.

We used Seeds, pumpkin and squash seeds, whole, roasted, without salt and Capers, canned types in this article.

Infographic

Pumpkin seeds vs Caper 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Caper
1
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 MagnesiumMagnesium +693.9%
Contains more CalciumCalcium +37.5%
Contains more PotassiumPotassium +2197.5%
Contains more IronIron +98.2%
Contains more CopperCopper +84.5%
Contains more ZincZinc +3118.8%
Contains more PhosphorusPhosphorus +820%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +535.9%

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.
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 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Caper
8
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%
Contains more Vitamin B1Vitamin B1 +88.9%
Contains more Vitamin B5Vitamin B5 +107.4%
Contains more Vitamin B6Vitamin B6 +60.9%
Contains more Vitamin CVitamin C +1333.3%
Contains more Vitamin AVitamin A +133.3%
Contains more Vitamin B2Vitamin B2 +167.3%
Contains more Vitamin B3Vitamin B3 +128%
Contains more FolateFolate +155.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
Caper
2
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 +686%
Contains more FatsFats +2155.8%
Contains more CarbsCarbs +999.2%
Contains more WaterWater +1763.3%
Contains more OtherOther +111.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
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 +9474.6%
Contains more Poly. FatPolyunsaturated fat +2809.2%
Contains less Sat. FatSaturated fat -93.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Caper DV% diff.
Sodium 18mg 2348mg 101%
Zinc 10.3mg 0.32mg 91%
Fiber 18.4g 3.2g 61%
Polyunsaturated fat 8.844g 0.304g 57%
Magnesium 262mg 33mg 55%
Copper 0.69mg 0.374mg 35%
Protein 18.55g 2.36g 32%
Fats 19.4g 0.86g 29%
Potassium 919mg 40mg 26%
Vitamin K 24.6µg 21%
Calories 446kcal 23kcal 21%
Iron 3.31mg 1.67mg 21%
Manganese 0.496mg 0.078mg 18%
Carbs 53.75g 4.89g 16%
Saturated fat 3.67g 0.233g 16%
Monounsaturated fat 6.032g 0.063g 15%
Phosphorus 92mg 10mg 12%
Vitamin B2 0.052mg 0.139mg 7%
Vitamin E 0.88mg 6%
Vitamin C 0.3mg 4.3mg 4%
Folate 9µg 23µg 4%
Calcium 55mg 40mg 2%
Selenium 1.2µg 2%
Vitamin B3 0.286mg 0.652mg 2%
Choline 6.5mg 1%
Vitamin B1 0.034mg 0.018mg 1%
Vitamin B6 0.037mg 0.023mg 1%
Vitamin B5 0.056mg 0.027mg 1%
Net carbs 35.35g 1.69g N/A
Sugar 0.41g N/A
Vitamin A 3µg 7µg 0%
Tryptophan 0.326mg 0%
Threonine 0.683mg 0%
Isoleucine 0.956mg 0%
Leucine 1.572mg 0%
Lysine 1.386mg 0%
Methionine 0.417mg 0%
Phenylalanine 0.924mg 0%
Valine 1.491mg 0%
Histidine 0.515mg 0%
Omega-3 - DPA 0.001g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seeds Caper
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
4%
Pumpkin seeds
13%
Caper
Minerals Daily Need Coverage Score
103%
Pumpkin seeds
56%
Caper

Comparison summary

Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 0.41g)
Which food contains less Sodium?
Pumpkin seeds
Pumpkin seeds contains less Sodium (difference - 2330mg)
Which food is richer in minerals?
Pumpkin seeds
Pumpkin seeds is relatively richer in minerals
Which food is lower in Saturated fat?
Caper
Caper is lower in Saturated fat (difference - 3.437g)
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 - $2.2)
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. Pumpkin seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.