Watercress vs Capers
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Watercress, raw is higher in more vitamins & minerals
Calories (kcal)
Watercress 11
Capers 23
Protein (g)
Watercress 2.30
Capers 2.36
Carbs (g)
Watercress 1.29
Capers 4.89
Fat (g)
Watercress 0.100
Capers 0.860
Fiber (g)
Watercress 0.500
Capers 3.20
Quick answers
Which has more protein?
Capers, canned — 2.36g vs 2.30g per 100g.
Which has fewer calories?
Watercress, raw — 11 vs 23 kcal per 100g.
Which is more nutrient-dense?
Watercress, 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 | Watercress | Capers | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 11 kcal | 23 kcal | -52% |
| Macronutrients | |||
| Water | 95.1 g | 83.8 g | +13% |
| Protein | 2.30 g | 2.36 g | -3% |
| Total lipid (fat) | 0.100 g | 0.860 g | -88% |
| Carbohydrate, by difference | 1.29 g | 4.89 g | -74% |
| Fiber, total dietary | 0.500 g | 3.20 g | -84% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.027 g | 0.233 g | -88% |
| Fatty acids, total monounsaturated | 0.008 g | 0.063 g | -87% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 43.0 mg | 4.30 mg | +900% |
| Thiamin (Vitamin B1) | 0.090 mg | 0.018 mg | +400% |
| Riboflavin (Vitamin B2) | 0.120 mg | 0.139 mg | -14% |
| Niacin (Vitamin B3) | 0.200 mg | 0.652 mg | -69% |
| Pantothenic acid (Vitamin B5) | 0.310 mg | 0.027 mg | +1048% |
| Vitamin B-6 — Pyridoxine | 0.129 mg | 0.023 mg | +461% |
| Biotin (Vitamin B7) | 9.00 ug | 23.0 ug | -61% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 9.00 mg | 6.50 mg | +38% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 160 ug | 7.00 ug | +2186% |
| Carotene, beta | 1914 ug | 83.0 ug | +2206% |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 1.00 mg | 0.880 mg | +14% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 120 mg | 40.0 mg | +200% |
| Iron, Fe | 0.200 mg | 1.67 mg | -88% |
| Magnesium, Mg | 21.0 mg | 33.0 mg | -36% |
| Phosphorus, P | 60.0 mg | 10.0 mg | +500% |
| Potassium, K | 330 mg | 40.0 mg | +725% |
| Sodium, Na | 41.0 mg | 2348 mg | -98% |
| Zinc, Zn | 0.110 mg | 0.320 mg | -66% |
| Copper, Cu | 0.077 mg | 0.374 mg | -79% |
| Manganese, Mn | 0.244 mg | 0.078 mg | +213% |
| Selenium, Se | 0.900 ug | 1.20 ug | -25% |
| Other Nutrients | |||
| Energy | 46.0 kj | 96.0 kj | -52% |
| Ash | 1.20 g | 8.04 g | -85% |
| Total Sugars | 0.200 g | 0.410 g | -51% |
| Folic acid (Vitamin B9 — synthetic) | 9.00 ug | 23.0 ug | -61% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 9.00 ug | 23.0 ug | -61% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 3191 IU | 138 IU | +2212% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 5767 ug | 0 ug | |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 250 ug | 24.6 ug | +916% |
| 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) | 0.024 g | 0.170 g | -86% |
| SFA 18:0 (Stearic acid) | 0.003 g | 0.036 g | -92% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.002 g | 0.004 g | -50% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.006 g | 0.057 g | -89% |
| 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 | 0.035 g | 0.304 g | -88% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.012 g | 0.111 g | -89% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.023 g | 0.183 g | -87% |
| 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 | — | 48.0 mg | |
| Tryptophan (EAA) | 0.030 g | — | |
| Threonine (EAA) | 0.133 g | — | |
| Isoleucine (EAA, BCAA) | 0.093 g | — | |
| Leucine (EAA, BCAA) | 0.166 g | — | |
| Lysine (EAA) | 0.134 g | — | |
| Methionine (EAA) | 0.020 g | — | |
| Cystine (conditionally essential) | 0.007 g | — | |
| Phenylalanine (EAA) | 0.114 g | — | |
| Tyrosine (conditionally essential) | 0.063 g | — | |
| Valine (EAA, BCAA) | 0.137 g | — | |
| Arginine (conditionally essential) | 0.150 g | — | |
| Histidine (EAA) | 0.040 g | — | |
| Alanine | 0.137 g | — | |
| Aspartic acid | 0.187 g | — | |
| Glutamic acid | 0.190 g | — | |
| Glycine (conditionally essential) | 0.112 g | — | |
| Proline (conditionally essential) | 0.096 g | — | |
| Serine | 0.060 g | — | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Daidzein | 0 mg | — | |
| Genistein | 0 mg | — | |
| Apigenin | 0.010 mg | — | |
| Luteolin | 0.020 mg | — | |
| Kaempferol | 23.0 mg | 131 mg | -82% |
| Myricetin | 0.200 mg | — | |
| Quercetin | 30.0 mg | 173 mg | -83% |
| Isoflavones | |||
| Total isoflavones | 0 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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