Walnut vs. Caper — In-Depth Nutrition Comparison
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How are Walnut and Caper different?
- Walnut has more Manganese, Copper, Phosphorus, Vitamin B6, Magnesium, Vitamin B1, Zinc, and Folate than Caper.
- Daily need coverage for Manganese from Walnut is 145% higher.
- Walnut contains 35 times more Phosphorus than Caper. While Walnut contains 346mg of Phosphorus, Caper contains only 10mg.
- Caper has less Saturated Fat.
Nuts, walnuts, english and Capers, canned are the varieties used in this article.
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.
Contains
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Calcium
+145%
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Iron
+74.3%
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Magnesium
+378.8%
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Phosphorus
+3360%
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Potassium
+1002.5%
Contains
less
Sodium
-99.9%
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Zinc
+865.6%
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Copper
+324.1%
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Manganese
+4276.9%
Contains
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Selenium
+308.3%
Contains
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Calcium
+145%
Contains
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Iron
+74.3%
Contains
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Magnesium
+378.8%
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Phosphorus
+3360%
Contains
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Potassium
+1002.5%
Contains
less
Sodium
-99.9%
Contains
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Zinc
+865.6%
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Copper
+324.1%
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Manganese
+4276.9%
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Selenium
+308.3%
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.
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Contains
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Vitamin B1
+1794.4%
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Vitamin B3
+72.5%
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Vitamin B5
+2011.1%
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Vitamin B6
+2234.8%
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Folate
+326.1%
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Vitamin A
+590%
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Vitamin E
+25.7%
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Vitamin C
+230.8%
Contains
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Vitamin K
+811.1%
Equal in Vitamin B2 - 0.139
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Vitamin B1
+1794.4%
Contains
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Vitamin B3
+72.5%
Contains
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Vitamin B5
+2011.1%
Contains
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Vitamin B6
+2234.8%
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Folate
+326.1%
Contains
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Vitamin A
+590%
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Vitamin E
+25.7%
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Vitamin C
+230.8%
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Vitamin K
+811.1%
Equal in Vitamin B2 - 0.139
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+545.3%
Contains
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Fats
+7482.6%
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Carbs
+180.4%
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Water
+1960.2%
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Other
+351.7%
Contains
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Protein
+545.3%
Contains
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Fats
+7482.6%
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Carbs
+180.4%
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Water
+1960.2%
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Other
+351.7%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+14079.4%
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Polyunsaturated fat
+15417.8%
Contains
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Saturated Fat
-96.2%
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Monounsaturated Fat
+14079.4%
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Polyunsaturated fat
+15417.8%
Contains
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Saturated Fat
-96.2%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 7.01g | 1.69g |
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| Protein | 15.23g | 2.36g |
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| Fats | 65.21g | 0.86g |
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| Carbs | 13.71g | 4.89g |
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| Calories | 654kcal | 23kcal |
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| Starch | 0.06g |
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| Fructose | 0.09g |
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| Sugar | 2.61g | 0.41g |
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| Fiber | 6.7g | 3.2g |
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| Calcium | 98mg | 40mg |
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| Iron | 2.91mg | 1.67mg |
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| Magnesium | 158mg | 33mg |
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| Phosphorus | 346mg | 10mg |
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| Potassium | 441mg | 40mg |
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| Sodium | 2mg | 2348mg |
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| Zinc | 3.09mg | 0.32mg |
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| Copper | 1.586mg | 0.374mg |
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| Manganese | 3.414mg | 0.078mg |
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| Selenium | 4.9µg | 1.2µg |
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| Vitamin A | 20IU | 138IU |
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| Vitamin A RAE | 1µg | 7µg |
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| Vitamin E | 0.7mg | 0.88mg |
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| Vitamin C | 1.3mg | 4.3mg |
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| Vitamin B1 | 0.341mg | 0.018mg |
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| Vitamin B2 | 0.15mg | 0.139mg |
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| Vitamin B3 | 1.125mg | 0.652mg |
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| Vitamin B5 | 0.57mg | 0.027mg |
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| Vitamin B6 | 0.537mg | 0.023mg |
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| Folate | 98µg | 23µg |
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| Vitamin K | 2.7µg | 24.6µg |
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| Tryptophan | 0.17mg |
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| Threonine | 0.596mg |
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| Isoleucine | 0.625mg |
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| Leucine | 1.17mg |
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| Lysine | 0.424mg |
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| Methionine | 0.236mg |
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| Phenylalanine | 0.711mg |
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| Valine | 0.753mg |
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| Histidine | 0.391mg |
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| Saturated Fat | 6.126g | 0.233g |
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| Omega-3 - DPA | 0g | 0.001g |
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| Monounsaturated Fat | 8.933g | 0.063g |
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| Polyunsaturated fat | 47.174g | 0.304g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
33%
15%
Minerals Daily Need Coverage Score
152%
56%
Comparison summary
Which food is richer in minerals?
Walnut is relatively richer in minerals
Which food contains less Sodium?
Walnut contains less Sodium (difference - 2346mg)
Which food is lower in Sugar?
Caper is lower in Sugar (difference - 2.2g)
Which food is lower in Saturated Fat?
Caper is lower in Saturated Fat (difference - 5.893g)
Which food is lower in glycemic index?
Caper is lower in glycemic index (difference - 0)
Which food is cheaper?
Caper is cheaper (difference - $5)
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.