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Cinnamon vs. Brazil nut — In-Depth Nutrition Comparison

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How are Cinnamon and Brazil nut different?

  • Cinnamon is richer in Manganese, Fiber, Calcium, and Iron, while Brazil nut is higher in Selenium, Copper, Phosphorus, Magnesium, and Vitamin B1.
  • Brazil nut covers your daily need of Selenium 3480% more than Cinnamon.
  • Cinnamon contains 14 times more Manganese than Brazil nut. Cinnamon contains 17.466mg of Manganese, while Brazil nut contains 1.223mg.
  • Cinnamon is lower in Saturated Fat.

Spices, cinnamon, ground and Nuts, brazilnuts, dried, unblanched types were used in this article.

Infographic

Cinnamon vs Brazil nut 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 Calcium +526.3%
Contains more Iron +242.4%
Contains more Manganese +1328.1%
Contains more Magnesium +526.7%
Contains more Phosphorus +1032.8%
Contains more Potassium +52.9%
Contains less Sodium -70%
Contains more Zinc +121.9%
Contains more Copper +414.2%
Contains more Selenium +61738.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 301% 312% 43% 28% 39% 2% 50% 114% 2279% 17%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 92% 269% 311% 59% 1% 111% 581% 160% 10457%
Contains more Calcium +526.3%
Contains more Iron +242.4%
Contains more Manganese +1328.1%
Contains more Magnesium +526.7%
Contains more Phosphorus +1032.8%
Contains more Potassium +52.9%
Contains less Sodium -70%
Contains more Zinc +121.9%
Contains more Copper +414.2%
Contains more Selenium +61738.7%

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 A +∞%
Contains more Vitamin C +442.9%
Contains more Vitamin B2 +17.1%
Contains more Vitamin B3 +351.5%
Contains more Vitamin B5 +94.6%
Contains more Vitamin B6 +56.4%
Contains more Vitamin K +∞%
Contains more Vitamin E +143.5%
Contains more Vitamin B1 +2704.5%
Contains more Folate +266.7%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 114% 0% 3% 155% 9% 6% 12% 24% 17% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +442.9%
Contains more Vitamin B2 +17.1%
Contains more Vitamin B3 +351.5%
Contains more Vitamin B5 +94.6%
Contains more Vitamin B6 +56.4%
Contains more Vitamin K +∞%
Contains more Vitamin E +143.5%
Contains more Vitamin B1 +2704.5%
Contains more Folate +266.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +586.5%
Contains more Water +209.4%
Contains more Protein +258.9%
Contains more Fats +5311.3%
Equal in Other - 3.42
4% 81% 11% 4%
Protein: 3.99 g
Fats: 1.24 g
Carbs: 80.59 g
Water: 10.58 g
Other: 3.6 g
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 g
Contains more Carbs +586.5%
Contains more Water +209.4%
Contains more Protein +258.9%
Contains more Fats +5311.3%
Equal in Other - 3.42

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -97.9%
Contains more Monounsaturated Fat +9606.9%
Contains more Polyunsaturated fat +35780.9%
52% 37% 10%
Saturated Fat: 0.345 g
Monounsaturated Fat: 0.246 g
Polyunsaturated fat: 0.068 g
25% 37% 38%
Saturated Fat: 16.134 g
Monounsaturated Fat: 23.879 g
Polyunsaturated fat: 24.399 g
Contains less Saturated Fat -97.9%
Contains more Monounsaturated Fat +9606.9%
Contains more Polyunsaturated fat +35780.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Starch +∞%
Contains more Sucrose +11550%
48% 51%
Starch: 0 g
Sucrose: 0.02 g
Glucose: 1.04 g
Fructose: 1.11 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
10% 90%
Starch: 0.25 g
Sucrose: 2.33 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Starch +∞%
Contains more Sucrose +11550%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cinnamon Brazil nut Opinion
Net carbs 27.49g 4.24g Cinnamon
Protein 3.99g 14.32g Brazil nut
Fats 1.24g 67.1g Brazil nut
Carbs 80.59g 11.74g Cinnamon
Calories 247kcal 659kcal Brazil nut
Starch 0.25g Brazil nut
Fructose 1.11g 0g Cinnamon
Sugar 2.17g 2.33g Cinnamon
Fiber 53.1g 7.5g Cinnamon
Calcium 1002mg 160mg Cinnamon
Iron 8.32mg 2.43mg Cinnamon
Magnesium 60mg 376mg Brazil nut
Phosphorus 64mg 725mg Brazil nut
Potassium 431mg 659mg Brazil nut
Sodium 10mg 3mg Brazil nut
Zinc 1.83mg 4.06mg Brazil nut
Copper 0.339mg 1.743mg Brazil nut
Manganese 17.466mg 1.223mg Cinnamon
Selenium 3.1µg 1917µg Brazil nut
Vitamin A 295IU 0IU Cinnamon
Vitamin A RAE 15µg 0µg Cinnamon
Vitamin E 2.32mg 5.65mg Brazil nut
Vitamin C 3.8mg 0.7mg Cinnamon
Vitamin B1 0.022mg 0.617mg Brazil nut
Vitamin B2 0.041mg 0.035mg Cinnamon
Vitamin B3 1.332mg 0.295mg Cinnamon
Vitamin B5 0.358mg 0.184mg Cinnamon
Vitamin B6 0.158mg 0.101mg Cinnamon
Folate 6µg 22µg Brazil nut
Vitamin K 31.2µg 0µg Cinnamon
Tryptophan 0.049mg 0.135mg Brazil nut
Threonine 0.136mg 0.365mg Brazil nut
Isoleucine 0.146mg 0.518mg Brazil nut
Leucine 0.253mg 1.19mg Brazil nut
Lysine 0.243mg 0.49mg Brazil nut
Methionine 0.078mg 1.124mg Brazil nut
Phenylalanine 0.146mg 0.639mg Brazil nut
Valine 0.224mg 0.76mg Brazil nut
Histidine 0.117mg 0.409mg Brazil nut
Saturated Fat 0.345g 16.134g Cinnamon
Monounsaturated Fat 0.246g 23.879g Brazil nut
Polyunsaturated fat 0.068g 24.399g Brazil nut
Omega-6 - Linoleic acid 23.859g Brazil nut
Omega-6 - Gamma-linoleic acid 0g 0.018g Brazil nut
Omega-3 - ALA 0.011g 0.018g Brazil nut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cinnamon Brazil nut
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
21%
Cinnamon
28%
Brazil nut
Minerals Daily Need Coverage Score
318%
Cinnamon
1208%
Brazil nut

Comparison summary

Which food is lower in Sugar?
Cinnamon
Cinnamon is lower in Sugar (difference - 0.16g)
Which food is lower in Saturated Fat?
Cinnamon
Cinnamon is lower in Saturated Fat (difference - 15.789g)
Which food is richer in vitamins?
Cinnamon
Cinnamon is relatively richer in vitamins
Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Brazil nut
Brazil nut is lower in glycemic index (difference - 10)
Which food is cheaper?
Brazil nut
Brazil nut is cheaper (difference - $0.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Cinnamon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171320/nutrients
  2. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.