most people in these countries still live in the capitols
Well for Berlin, the City proper has a population of 3.6 million (~ 4.2% of Germans) and the larger metropolitan area has about 6.1 m (~ 7.2%).
Contrast that to the Ruhr area that has a metropolitan area with 10.6m population (~ 12%).
Also outside those areas, western Germany is more densely populated that the east around Berlin.