Which has more protein, Okra, raw or Capers, canned?

Capers, canned has more protein at 2.36g per 100g, compared to 1.93g for Okra, raw.

Which has more calories, Okra, raw or Capers, canned?

Okra, raw has more calories at 33 kcal per 100g, compared to 23 kcal for Capers, canned.

Is Okra, raw healthier than Capers, canned?

Based on vitamin and mineral density, Okra, raw scores higher in more nutrients per 100g. However, the "healthier" choice depends on your specific nutritional needs.

Okra vs Capers

Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy

Okra, raw is higher in more vitamins & minerals

Calories (kcal)

Okra 33

Capers 23

Protein (g)

Okra 1.93

Capers 2.36

Carbs (g)

Okra 7.45

Capers 4.89

Fat (g)

Okra 0.190

Capers 0.860

Fiber (g)

Okra 3.20

Capers 3.20

Quick answers

Which has more protein?

Capers, canned — 2.36g vs 1.93g per 100g.

Which has fewer calories?

Capers, canned — 23 vs 33 kcal per 100g.

Which is more nutrient-dense?

Okra, raw scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.

Full Nutrition Comparison

All values per 100g edible portion. Green = Food A higher · Blue = Food B higher

Nutrient	Okra	Capers	Diff
Energy
Energy	33 kcal	23 kcal	+43%
Macronutrients
Water	89.6 g	83.8 g	+7%
Protein	1.93 g	2.36 g	-18%
Total lipid (fat)	0.190 g	0.860 g	-78%
Carbohydrate, by difference	7.45 g	4.89 g	+52%
Fiber, total dietary	3.20 g	3.20 g	=
Fats & Fatty Acids
Fatty acids, total saturated	0.026 g	0.233 g	-89%
Fatty acids, total monounsaturated	0.017 g	0.063 g	-73%
Fatty acids, total trans	0 g	0 g	=
Cholesterol	0 mg	0 mg	=
Vitamins
Vitamin C, total ascorbic acid	23.0 mg	4.30 mg	+435%
Thiamin (Vitamin B1)	0.200 mg	0.018 mg	+1011%
Riboflavin (Vitamin B2)	0.060 mg	0.139 mg	-57%
Niacin (Vitamin B3)	1.00 mg	0.652 mg	+53%
Pantothenic acid (Vitamin B5)	0.245 mg	0.027 mg	+807%
Vitamin B-6 — Pyridoxine	0.215 mg	0.023 mg	+835%
Biotin (Vitamin B7)	60.0 ug	23.0 ug	+161%
Folate, total (Vitamin B9)	0 ug	0 ug	=
Choline, total	12.3 mg	6.50 mg	+89%
Vitamin B-12 — Cobalamin	0 ug	0 ug	=
Vitamin A, RAE	36.0 ug	7.00 ug	+414%
Carotene, beta	416 ug	83.0 ug	+401%
Carotene, alpha	27.0 ug	0 ug
Vitamin E (alpha-tocopherol)	0.270 mg	0.880 mg	-69%
Vitamin D (D2 + D3)	0 ug	0 ug	=
Minerals
Calcium, Ca	82.0 mg	40.0 mg	+105%
Iron, Fe	0.620 mg	1.67 mg	-63%
Magnesium, Mg	57.0 mg	33.0 mg	+73%
Phosphorus, P	61.0 mg	10.0 mg	+510%
Potassium, K	299 mg	40.0 mg	+648%
Sodium, Na	7.00 mg	2348 mg	-100%
Zinc, Zn	0.580 mg	0.320 mg	+81%
Copper, Cu	0.109 mg	0.374 mg	-71%
Manganese, Mn	0.788 mg	0.078 mg	+910%
Selenium, Se	0.700 ug	1.20 ug	-42%
Other Nutrients
Energy	138 kj	96.0 kj	+44%
Ash	0.860 g	8.04 g	-89%
Total Sugars	1.48 g	0.410 g	+261%
Sucrose	0.600 g	—
Glucose	0.320 g	—
Fructose	0.570 g	—
Lactose	0 g	—
Maltose	0 g	—
Galactose	0 g	—
Starch	0.340 g	—
Folic acid (Vitamin B9 — synthetic)	60.0 ug	23.0 ug	+161%
Folate, DFE (Vitamin B9 — dietary folate equivalents)	60.0 ug	23.0 ug	+161%
Vitamin B-12, added	0 ug	0 ug	=
Retinol	0 ug	0 ug	=
Beta-carotene (Provitamin A)	0 ug	0 ug	=
Vitamin A, IU	716 IU	138 IU	+419%
Beta-cryptoxanthin (Provitamin A)	0 ug	0 ug	=
Lycopene	280 ug	0 ug
Vitamin E, added	0 mg	0 mg	=
Vitamin E — Beta-Tocopherol (β-Tocopherol)	0 mg	—
Vitamin E — Gamma-Tocopherol (γ-Tocopherol)	0.160 mg	—
Vitamin E — Delta-Tocopherol (δ-Tocopherol)	0 mg	—
Vitamin E — Alpha-Tocotrienol (α-Tocotrienol)	0 mg	—
Vitamin E — Beta-Tocotrienol (β-Tocotrienol)	0 mg	—
Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol)	0 mg	—
Vitamin E — Delta-Tocotrienol (δ-Tocotrienol)	0 mg	—
Vitamin D (D2 + D3 — total)	0 IU	0 IU	=
Vitamin K1 — Phylloquinone	31.3 ug	24.6 ug	+27%
SFA 4:0 (Butyric acid)	0 g	0 g	=
SFA 6:0 (Caproic acid)	0 g	0 g	=
SFA 8:0 (Caprylic acid)	0 g	0 g	=
SFA 10:0 (Capric acid)	0 g	0 g	=
SFA 12:0 (Lauric acid)	0 g	0 g	=
SFA 14:0 (Myristic acid)	0 g	0.001 g	-100%
SFA 16:0 (Palmitic acid)	0.022 g	0.170 g	-87%
SFA 18:0 (Stearic acid)	0.003 g	0.036 g	-92%
MUFA 16:1 (Omega-7, Palmitoleic acid)	0 g	0.004 g	-100%
MUFA 18:1 (Omega-9, Oleic acid family)	0.016 g	0.057 g	-72%
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid)	0 g	0.001 g	-100%
MUFA 22:1 (Omega-9, Erucic acid family)	0 g	0 g	=
Fatty acids, total polyunsaturated	0.027 g	0.304 g	-91%
PUFA 18:2 (Omega-6, Linoleic acid)	0.026 g	0.111 g	-77%
PUFA 18:3 (Omega-3, Alpha-linolenic family)	0.001 g	0.183 g	-99%
PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid)	0 g	0 g	=
PUFA 20:4 (Omega-6, Arachidonic acid family)	0 g	0.002 g	-100%
PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid)	0 g	0 g	=
PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid)	0 g	0.001 g	-100%
PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid)	0 g	0 g	=
Phytosterols	24.0 mg	48.0 mg	-50%
Tryptophan (EAA)	0.017 g	—
Threonine (EAA)	0.065 g	—
Isoleucine (EAA, BCAA)	0.069 g	—
Leucine (EAA, BCAA)	0.105 g	—
Lysine (EAA)	0.081 g	—
Methionine (EAA)	0.021 g	—
Cystine (conditionally essential)	0.019 g	—
Phenylalanine (EAA)	0.065 g	—
Tyrosine (conditionally essential)	0.087 g	—
Valine (EAA, BCAA)	0.091 g	—
Arginine (conditionally essential)	0.084 g	—
Histidine (EAA)	0.031 g	—
Alanine	0.073 g	—
Aspartic acid	0.145 g	—
Glutamic acid	0.271 g	—
Glycine (conditionally essential)	0.044 g	—
Proline (conditionally essential)	0.045 g	—
Serine	0.044 g	—
Alcohol, ethyl	0 g	0 g	=
Caffeine	0 mg	0 mg	=
Theobromine	0 mg	0 mg	=
Daidzein	0 mg	—
Genistein	0 mg	—
Kaempferol	0 mg	131 mg	-100%
Quercetin	21.0 mg	173 mg	-88%
Isoflavones
Total isoflavones	0.005 mg	—

* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.

Okra, raw nutrition facts Capers, canned nutrition facts Compare other foods →

Dig deeper — biggest differences

Thiamin (Vitamin B1) +1011% in Okra, raw Manganese, Mn +910% in Okra, raw Vitamin B-6 — Pyridoxine +835% in Okra, raw Pantothenic acid (Vitamin B5) +807% in Okra, raw

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