Spices vs Capers
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Spices, sage, ground is higher in more vitamins & minerals
Calories (kcal)
Spices 315
Capers 23
Protein (g)
Spices 10.6
Capers 2.36
Carbs (g)
Spices 60.7
Capers 4.89
Fat (g)
Spices 12.8
Capers 0.860
Fiber (g)
Spices 40.3
Capers 3.20
Quick answers
Which has more protein?
Spices, sage, ground — 10.6g vs 2.36g per 100g.
Which has fewer calories?
Capers, canned — 23 vs 315 kcal per 100g.
Which is more nutrient-dense?
Spices, sage, ground 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 | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 315 kcal | 23 kcal | +1270% |
| Macronutrients | |||
| Water | 7.96 g | 83.8 g | -91% |
| Protein | 10.6 g | 2.36 g | +350% |
| Total lipid (fat) | 12.8 g | 0.860 g | +1383% |
| Carbohydrate, by difference | 60.7 g | 4.89 g | +1142% |
| Fiber, total dietary | 40.3 g | 3.20 g | +1159% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 7.03 g | 0.233 g | +2917% |
| Fatty acids, total monounsaturated | 1.87 g | 0.063 g | +2868% |
| Fatty acids, total trans | — | 0 g | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 32.4 mg | 4.30 mg | +653% |
| Thiamin (Vitamin B1) | 0.754 mg | 0.018 mg | +4089% |
| Riboflavin (Vitamin B2) | 0.336 mg | 0.139 mg | +142% |
| Niacin (Vitamin B3) | 5.72 mg | 0.652 mg | +777% |
| Pantothenic acid (Vitamin B5) | — | 0.027 mg | |
| Vitamin B-6 — Pyridoxine | 2.69 mg | 0.023 mg | +11596% |
| Biotin (Vitamin B7) | 274 ug | 23.0 ug | +1091% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 43.6 mg | 6.50 mg | +571% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 295 ug | 7.00 ug | +4114% |
| Carotene, beta | 3485 ug | 83.0 ug | +4099% |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 7.48 mg | 0.880 mg | +750% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 1652 mg | 40.0 mg | +4030% |
| Iron, Fe | 28.1 mg | 1.67 mg | +1584% |
| Magnesium, Mg | 428 mg | 33.0 mg | +1197% |
| Phosphorus, P | 91.0 mg | 10.0 mg | +810% |
| Potassium, K | 1070 mg | 40.0 mg | +2575% |
| Sodium, Na | 11.0 mg | 2348 mg | -100% |
| Zinc, Zn | 4.70 mg | 0.320 mg | +1369% |
| Copper, Cu | 0.757 mg | 0.374 mg | +102% |
| Manganese, Mn | 3.13 mg | 0.078 mg | +3917% |
| Selenium, Se | 3.70 ug | 1.20 ug | +208% |
| Other Nutrients | |||
| Energy | 1317 kj | 96.0 kj | +1272% |
| Ash | 7.95 g | 8.04 g | -1% |
| Total Sugars | 1.71 g | 0.410 g | +317% |
| Folic acid (Vitamin B9 — synthetic) | 274 ug | 23.0 ug | +1091% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 274 ug | 23.0 ug | +1091% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 109 ug | 0 ug | |
| Vitamin A, IU | 5900 IU | 138 IU | +4175% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 1895 ug | 0 ug | |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 1715 ug | 24.6 ug | +6870% |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0.710 g | 0 g | |
| SFA 10:0 (Capric acid) | 0.760 g | 0 g | |
| SFA 12:0 (Lauric acid) | 0.300 g | 0 g | |
| SFA 14:0 (Myristic acid) | 0.720 g | 0.001 g | +71900% |
| SFA 16:0 (Palmitic acid) | 3.15 g | 0.170 g | +1753% |
| SFA 18:0 (Stearic acid) | 1.25 g | 0.036 g | +3372% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.120 g | 0.004 g | +2900% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 1.75 g | 0.057 g | +2970% |
| 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 | 1.76 g | 0.304 g | +479% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.530 g | 0.111 g | +377% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 1.23 g | 0.183 g | +572% |
| 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 | 244 mg | 48.0 mg | +408% |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Kaempferol | — | 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.
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