Spices vs Capers

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

Spices, saffron is higher in more vitamins & minerals

Calories (kcal)

Spices 310
Capers 23

Protein (g)

Spices 11.4
Capers 2.36

Carbs (g)

Spices 65.4
Capers 4.89

Fat (g)

Spices 5.85
Capers 0.860

Fiber (g)

Spices 3.90
Capers 3.20

Quick answers

Which has more protein?

Spices, saffron — 11.4g vs 2.36g per 100g.

Which has fewer calories?

Capers, canned — 23 vs 310 kcal per 100g.

Which is more nutrient-dense?

Spices, saffron 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 Spices Capers
Energy
Energy 310 kcal 23 kcal
Macronutrients
Water 11.9 g 83.8 g
Protein 11.4 g 2.36 g
Total lipid (fat) 5.85 g 0.860 g
Carbohydrate, by difference 65.4 g 4.89 g
Fiber, total dietary 3.90 g 3.20 g
Fats & Fatty Acids
Fatty acids, total saturated 1.59 g 0.233 g
Fatty acids, total monounsaturated 0.429 g 0.063 g
Fatty acids, total trans 0 g 0 g
Cholesterol 0 mg 0 mg
Vitamins
Vitamin C, total ascorbic acid 80.8 mg 4.30 mg
Thiamin (Vitamin B1) 0.115 mg 0.018 mg
Riboflavin (Vitamin B2) 0.267 mg 0.139 mg
Niacin (Vitamin B3) 1.46 mg 0.652 mg
Pantothenic acid (Vitamin B5) — 0.027 mg
Vitamin B-6 — Pyridoxine 1.01 mg 0.023 mg
Biotin (Vitamin B7) 93.0 ug 23.0 ug
Folate, total (Vitamin B9) 0 ug 0 ug
Choline, total — 6.50 mg
Vitamin B-12 — Cobalamin 0 ug 0 ug
Vitamin A, RAE 27.0 ug 7.00 ug
Carotene, beta — 83.0 ug
Carotene, alpha — 0 ug
Vitamin E (alpha-tocopherol) — 0.880 mg
Vitamin D (D2 + D3) 0 ug 0 ug
Minerals
Calcium, Ca 111 mg 40.0 mg
Iron, Fe 11.1 mg 1.67 mg
Magnesium, Mg 264 mg 33.0 mg
Phosphorus, P 252 mg 10.0 mg
Potassium, K 1724 mg 40.0 mg
Sodium, Na 148 mg 2348 mg
Zinc, Zn 1.09 mg 0.320 mg
Copper, Cu 0.328 mg 0.374 mg
Manganese, Mn 28.4 mg 0.078 mg
Selenium, Se 5.60 ug 1.20 ug
Other Nutrients
Energy 1298 kj 96.0 kj
Ash 5.45 g 8.04 g
Total Sugars — 0.410 g
Folic acid (Vitamin B9 — synthetic) 93.0 ug 23.0 ug
Folate, DFE (Vitamin B9 — dietary folate equivalents) 93.0 ug 23.0 ug
Vitamin B-12, added — 0 ug
Retinol 0 ug 0 ug
Beta-carotene (Provitamin A) — 0 ug
Vitamin A, IU 530 IU 138 IU
Beta-cryptoxanthin (Provitamin A) — 0 ug
Lycopene — 0 ug
Vitamin E, added — 0 mg
Vitamin D (D2 + D3 — total) 0 IU 0 IU
Vitamin K1 — Phylloquinone — 24.6 ug
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) 0.006 g 0.001 g
SFA 16:0 (Palmitic acid) 1.16 g 0.170 g
SFA 18:0 (Stearic acid) 0.247 g 0.036 g
MUFA 16:1 (Omega-7, Palmitoleic acid) 0.003 g 0.004 g
MUFA 18:1 (Omega-9, Oleic acid family) 0.390 g 0.057 g
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) 0.006 g 0.001 g
MUFA 22:1 (Omega-9, Erucic acid family) 0 g 0 g
Fatty acids, total polyunsaturated 2.07 g 0.304 g
PUFA 18:2 (Omega-6, Linoleic acid) 0.754 g 0.111 g
PUFA 18:3 (Omega-3, Alpha-linolenic family) 1.24 g 0.183 g
PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) 0 g 0 g
PUFA 20:4 (Omega-6, Arachidonic acid family) 0.013 g 0.002 g
PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) 0 g 0 g
PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) 0.006 g 0.001 g
PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) 0 g 0 g
Phytosterols — 48.0 mg
Alcohol, ethyl 0 g 0 g
Caffeine 0 mg 0 mg
Theobromine 0 mg 0 mg
Kaempferol 205 mg 131 mg
Quercetin — 173 mg

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

Spices, saffron nutrition facts Capers, canned nutrition facts Compare other foods →

Dig deeper — biggest differences

Manganese, Mn +36321% in Spices, saffron Vitamin B-6 — Pyridoxine +4291% in Spices, saffron Potassium, K +4210% in Spices, saffron Phosphorus, P +2420% in Spices, saffron

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