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Sesame vs. Caper — In-Depth Nutrition Comparison

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What are the differences between sesame and caper?

  • Sesame is richer than caper in copper, iron, manganese, calcium, phosphorus, magnesium, zinc, vitamin B1, and selenium.
  • Sesame's daily need coverage for copper is 412% more.
  • Sesame has 63 times more phosphorus than caper. While sesame has 629mg of phosphorus, caper has only 10mg.
  • The amount of sodium in sesame is lower.

We used Seeds, sesame seeds, whole, dried and Capers, canned types in this article.

Infographic

Sesame 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.
Sesame
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 251% 293% 41% 546% 1361% 211% 270% 1.4% 321% 188%
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 +963.6%
Contains more CalciumCalcium +2337.5%
Contains more PotassiumPotassium +1070%
Contains more IronIron +771.3%
Contains more CopperCopper +991.4%
Contains more ZincZinc +2321.9%
Contains more PhosphorusPhosphorus +6190%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +3053.8%
Contains more SeleniumSelenium +2766.7%

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.
Sesame
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 0% 0% 5% 0% 198% 57% 85% 3% 182% 0% 0% 73% 14%
Caper
4
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 +4294.4%
Contains more Vitamin B2Vitamin B2 +77.7%
Contains more Vitamin B3Vitamin B3 +592.5%
Contains more Vitamin B5Vitamin B5 +85.2%
Contains more Vitamin B6Vitamin B6 +3334.8%
Contains more FolateFolate +321.7%
Contains more CholineCholine +293.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +252%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
3
18% 50% 23% 5% 4%
Protein: 17.73 g
Fats: 49.67 g
Carbs: 23.45 g
Water: 4.69 g
Other: 4.46 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 +651.3%
Contains more FatsFats +5675.6%
Contains more CarbsCarbs +379.6%
Contains more WaterWater +1687.8%
Contains more OtherOther +80.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
2
15% 40% 46%
Saturated fat: Sat. Fat 6.957 g
Monounsaturated fat: Mono. Fat 18.759 g
Polyunsaturated fat: Poly. Fat 21.773 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 +29676.2%
Contains more Poly. FatPolyunsaturated fat +7062.2%
Contains less Sat. FatSaturated fat -96.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sesame 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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sesame Caper DV% diff.
Copper 4.082mg 0.374mg 412%
Iron 14.55mg 1.67mg 161%
Polyunsaturated fat 21.773g 0.304g 143%
Manganese 2.46mg 0.078mg 104%
Sodium 11mg 2348mg 102%
Calcium 975mg 40mg 94%
Phosphorus 629mg 10mg 88%
Magnesium 351mg 33mg 76%
Fats 49.67g 0.86g 75%
Zinc 7.75mg 0.32mg 68%
Vitamin B1 0.791mg 0.018mg 64%
Selenium 34.4µg 1.2µg 60%
Vitamin B6 0.79mg 0.023mg 59%
Monounsaturated fat 18.759g 0.063g 47%
Fiber 11.8g 3.2g 34%
Protein 17.73g 2.36g 31%
Saturated fat 6.957g 0.233g 31%
Calories 573kcal 23kcal 28%
Vitamin B3 4.515mg 0.652mg 24%
Vitamin K 0µg 24.6µg 21%
Folate 97µg 23µg 19%
Potassium 468mg 40mg 13%
Vitamin B2 0.247mg 0.139mg 8%
Carbs 23.45g 4.89g 6%
Vitamin C 0mg 4.3mg 5%
Vitamin E 0.25mg 0.88mg 4%
Choline 25.6mg 6.5mg 3%
Vitamin A 0µg 7µg 1%
Net carbs 11.65g 1.69g N/A
Sugar 0.3g 0.41g N/A
Vitamin B5 0.05mg 0.027mg 0%
Tryptophan 0.388mg 0%
Threonine 0.736mg 0%
Isoleucine 0.763mg 0%
Leucine 1.358mg 0%
Lysine 0.569mg 0%
Methionine 0.586mg 0%
Phenylalanine 0.94mg 0%
Valine 0.99mg 0%
Histidine 0.522mg 0%
Omega-3 - DPA 0g 0.001g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame 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
47%
Sesame
13%
Caper
Minerals Daily Need Coverage Score
348%
Sesame
56%
Caper

Comparison summary

Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 0.11g)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 2337mg)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Saturated fat?
Caper
Caper is lower in Saturated fat (difference - 6.724g)
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 - $4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/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.