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Pumpkin seed vs. Cinnamon — In-Depth Nutrition Comparison

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Summary of differences between Pumpkin seed and Cinnamon

  • Pumpkin seed has more Zinc, Magnesium, Copper, and Potassium, while Cinnamon has more Manganese, Fiber, Calcium, Iron, and Vitamin B6.
  • Cinnamon covers your daily need of Manganese 738% more than Pumpkin seed.
  • Pumpkin seed contains 11 times more Saturated Fat than Cinnamon. While Pumpkin seed contains 3.67g of Saturated Fat, Cinnamon contains only 0.345g.

These are the specific foods used in this comparison Seeds, pumpkin and squash seeds, whole, roasted, without salt and Spices, cinnamon, ground.

Infographic

Pumpkin seed vs Cinnamon infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Magnesium +336.7%
Contains more Phosphorus +43.8%
Contains more Potassium +113.2%
Contains more Zinc +462.8%
Contains more Copper +103.5%
Contains more Calcium +1721.8%
Contains more Iron +151.4%
Contains less Sodium -44.4%
Contains more Manganese +3421.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 301% 312% 43% 28% 39% 2% 50% 114% 2279% 17%
Contains more Magnesium +336.7%
Contains more Phosphorus +43.8%
Contains more Potassium +113.2%
Contains more Zinc +462.8%
Contains more Copper +103.5%
Contains more Calcium +1721.8%
Contains more Iron +151.4%
Contains less Sodium -44.4%
Contains more Manganese +3421.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains more Vitamin B1 +54.5%
Contains more Vitamin B2 +26.8%
Contains more Folate +50%
Contains more Vitamin A +375.8%
Contains more Vitamin C +1166.7%
Contains more Vitamin B3 +365.7%
Contains more Vitamin B5 +539.3%
Contains more Vitamin B6 +327%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 18% 47% 0% 13% 6% 10% 25% 22% 37% 5% 0% 78%
Contains more Vitamin B1 +54.5%
Contains more Vitamin B2 +26.8%
Contains more Folate +50%
Contains more Vitamin A +375.8%
Contains more Vitamin C +1166.7%
Contains more Vitamin B3 +365.7%
Contains more Vitamin B5 +539.3%
Contains more Vitamin B6 +327%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +364.9%
Contains more Fats +1464.5%
Contains more Carbs +49.9%
Contains more Water +135.1%
Equal in Other - 3.6
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
4% 81% 11% 4%
Protein: 3.99 g
Fats: 1.24 g
Carbs: 80.59 g
Water: 10.58 g
Other: 3.6 g
Contains more Protein +364.9%
Contains more Fats +1464.5%
Contains more Carbs +49.9%
Contains more Water +135.1%
Equal in Other - 3.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +2352%
Contains more Polyunsaturated fat +12905.9%
Contains less Saturated Fat -90.6%
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
52% 37% 10%
Saturated Fat: 0.345 g
Monounsaturated Fat: 0.246 g
Polyunsaturated fat: 0.068 g
Contains more Monounsaturated Fat +2352%
Contains more Polyunsaturated fat +12905.9%
Contains less Saturated Fat -90.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpkin seed Cinnamon
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Pumpkin seed Cinnamon Opinion
Net carbs 35.35g 27.49g Pumpkin seed
Protein 18.55g 3.99g Pumpkin seed
Fats 19.4g 1.24g Pumpkin seed
Carbs 53.75g 80.59g Cinnamon
Calories 446kcal 247kcal Pumpkin seed
Fructose 1.11g Cinnamon
Sugar 2.17g Pumpkin seed
Fiber 18.4g 53.1g Cinnamon
Calcium 55mg 1002mg Cinnamon
Iron 3.31mg 8.32mg Cinnamon
Magnesium 262mg 60mg Pumpkin seed
Phosphorus 92mg 64mg Pumpkin seed
Potassium 919mg 431mg Pumpkin seed
Sodium 18mg 10mg Cinnamon
Zinc 10.3mg 1.83mg Pumpkin seed
Copper 0.69mg 0.339mg Pumpkin seed
Manganese 0.496mg 17.466mg Cinnamon
Selenium 3.1µg Cinnamon
Vitamin A 62IU 295IU Cinnamon
Vitamin A RAE 3µg 15µg Cinnamon
Vitamin E 2.32mg Cinnamon
Vitamin C 0.3mg 3.8mg Cinnamon
Vitamin B1 0.034mg 0.022mg Pumpkin seed
Vitamin B2 0.052mg 0.041mg Pumpkin seed
Vitamin B3 0.286mg 1.332mg Cinnamon
Vitamin B5 0.056mg 0.358mg Cinnamon
Vitamin B6 0.037mg 0.158mg Cinnamon
Folate 9µg 6µg Pumpkin seed
Vitamin K 31.2µg Cinnamon
Tryptophan 0.326mg 0.049mg Pumpkin seed
Threonine 0.683mg 0.136mg Pumpkin seed
Isoleucine 0.956mg 0.146mg Pumpkin seed
Leucine 1.572mg 0.253mg Pumpkin seed
Lysine 1.386mg 0.243mg Pumpkin seed
Methionine 0.417mg 0.078mg Pumpkin seed
Phenylalanine 0.924mg 0.146mg Pumpkin seed
Valine 1.491mg 0.224mg Pumpkin seed
Histidine 0.515mg 0.117mg Pumpkin seed
Saturated Fat 3.67g 0.345g Cinnamon
Monounsaturated Fat 6.032g 0.246g Pumpkin seed
Polyunsaturated fat 8.844g 0.068g Pumpkin seed
Omega-3 - ALA 0.011g Cinnamon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed Cinnamon
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
4%
Pumpkin seed
21%
Cinnamon
Minerals Daily Need Coverage Score
103%
Pumpkin seed
318%
Cinnamon

Comparison summary

Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 2.17g)
Which food is cheaper?
Pumpkin seed
Pumpkin seed is cheaper (difference - $1.8)
Which food contains less Sodium?
Cinnamon
Cinnamon contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Cinnamon
Cinnamon is lower in Saturated Fat (difference - 3.325g)
Which food is richer in vitamins?
Cinnamon
Cinnamon is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (N/A)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Pumpkin seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
  2. Cinnamon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171320/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.