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  6. Chia seeds vs. Caper

Chia seeds vs. Caper — In-Depth Nutrition Comparison

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Significant differences between chia seeds and caper

  • The amount of fiber, phosphorus, manganese, selenium, iron, magnesium, copper, calcium, and vitamin B3 in chia seeds is higher than in caper.
  • Chia seeds cover your daily fiber needs 125% more than caper.
  • Caper has 86 times less phosphorus than chia seeds. Chia seeds have 860mg of phosphorus, while caper has 10mg.
  • Chia seeds contain less sodium.

Specific food types used in this comparison are Seeds, chia seeds, dried and Capers, canned.

Infographic

Chia seeds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Caper
Caper
0
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 +915.2%
Contains more CalciumCalcium +1477.5%
Contains more PotassiumPotassium +917.5%
Contains more IronIron +362.3%
Contains more CopperCopper +147.1%
Contains more ZincZinc +1331.3%
Contains more PhosphorusPhosphorus +8500%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +3391%
Contains more SeleniumSelenium +4500%

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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Caper
Caper
7
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 +3344.4%
Contains more Vitamin B2Vitamin B2 +22.3%
Contains more Vitamin B3Vitamin B3 +1254.3%
Contains more FolateFolate +113%
Contains more Vitamin CVitamin C +168.8%
Contains more Vitamin EVitamin E +76%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Caper DV% diff.
Polyunsaturated fat 23.665g 0.304g 156%
Fiber 34.4g 3.2g 125%
Phosphorus 860mg 10mg 121%
Manganese 2.723mg 0.078mg 115%
Sodium 16mg 2348mg 101%
Selenium 55.2µg 1.2µg 98%
Iron 7.72mg 1.67mg 76%
Magnesium 335mg 33mg 72%
Copper 0.924mg 0.374mg 61%
Calcium 631mg 40mg 59%
Vitamin B3 8.83mg 0.652mg 51%
Vitamin B1 0.62mg 0.018mg 50%
Fats 30.74g 0.86g 46%
Zinc 4.58mg 0.32mg 39%
Protein 16.54g 2.36g 28%
Calories 486kcal 23kcal 23%
Vitamin K 24.6µg 21%
Saturated fat 3.33g 0.233g 14%
Carbs 42.12g 4.89g 12%
Potassium 407mg 40mg 11%
Folate 49µg 23µg 7%
Monounsaturated fat 2.309g 0.063g 6%
Vitamin C 1.6mg 4.3mg 3%
Vitamin E 0.5mg 0.88mg 3%
Vitamin B2 0.17mg 0.139mg 2%
Vitamin B6 0.023mg 2%
Choline 6.5mg 1%
Vitamin A 7µg 1%
Vitamin B5 0.027mg 1%
Net carbs 7.72g 1.69g N/A
Sugar 0.41g N/A
Trans fat 0.14g 0g N/A
Tryptophan 0.436mg 0%
Threonine 0.709mg 0%
Isoleucine 0.801mg 0%
Leucine 1.371mg 0%
Lysine 0.97mg 0%
Methionine 0.588mg 0%
Phenylalanine 1.016mg 0%
Valine 0.95mg 0%
Histidine 0.531mg 0%
Omega-3 - ALA 17.83g N/A
Omega-3 - DPA 0.001g N/A
Omega-6 - Linoleic acid 5.835g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Caper
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 +600.8%
Contains more FatsFats +3474.4%
Contains more CarbsCarbs +761.3%
Contains more WaterWater +1345.7%
Contains more OtherOther +67.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 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 +3565.1%
Contains more Poly. FatPolyunsaturated fat +7684.5%
Contains less Sat. FatSaturated fat -93%

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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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.