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Beans vs. Cinnamon — In-Depth Nutrition Comparison

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How are beans and cinnamon different?

  • Beans are higher in vitamin B1 and phosphorus; however, cinnamon is richer in fiber, iron, calcium, vitamin K, copper, vitamin E, magnesium, and vitamin B3.
  • Daily need coverage for fiber for cinnamon is 190% higher.
  • Beans contain 7 times more vitamin B1 than cinnamon. While beans contain 0.15mg of vitamin B1, cinnamon contains only 0.022mg.

Beans, baked, canned, no salt added and Spices, cinnamon, ground are the varieties used in this article.

Infographic

Beans vs Cinnamon infographic
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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.
Beans
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 301% 38% 312% 113% 50% 27% 1.3% 2278% 17%
Contains more PhosphorusPhosphorus +62.5%
Contains less SodiumSodium -90%
Contains more SeleniumSelenium +45.2%
Contains more MagnesiumMagnesium +87.5%
Contains more CalciumCalcium +1904%
Contains more PotassiumPotassium +45.6%
Contains more IronIron +2769%
Contains more CopperCopper +64.6%
Contains more ZincZinc +30.7%

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.
Beans
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 13% 5% 46% 0% 5.5% 9.5% 25% 21% 36% 0% 78% 4.5% 6%
Contains more Vitamin B1Vitamin B1 +581.8%
Contains more Vitamin B2Vitamin B2 +46.3%
Contains more FolateFolate +300%
Contains more CholineCholine +180%
Contains more Vitamin CVitamin C +22.6%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin EVitamin E +1446.7%
Contains more Vitamin B3Vitamin B3 +209.8%
Contains more Vitamin B6Vitamin B6 +21.5%
Contains more Vitamin KVitamin K +3800%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
2
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 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 ProteinProtein +20.3%
Contains more WaterWater +586.2%
Contains more FatsFats +210%
Contains more CarbsCarbs +293.3%
Contains more OtherOther +110.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beans
2
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
52% 37% 10%
Saturated fat: Sat. Fat 0.345 g
Monounsaturated fat: Mono. Fat 0.246 g
Polyunsaturated fat: Poly. Fat 0.068 g
Contains less Sat. FatSaturated fat -70.1%
Contains more Poly. FatPolyunsaturated fat +152.9%
Contains more Mono. FatMonounsaturated fat +602.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Beans Cinnamon DV% diff.
Manganese 17.466mg 759%
Fiber 5.5g 53.1g 190%
Iron 0.29mg 8.32mg 100%
Calcium 50mg 1002mg 95%
Vitamin K 0.8µg 31.2µg 25%
Carbs 20.49g 80.59g 20%
Copper 0.206mg 0.339mg 15%
Vitamin E 0.15mg 2.32mg 14%
Vitamin B1 0.15mg 0.022mg 11%
Vitamin B5 0.358mg 7%
Calories 105kcal 247kcal 7%
Magnesium 32mg 60mg 7%
Phosphorus 104mg 64mg 6%
Vitamin B3 0.43mg 1.332mg 6%
Folate 24µg 6µg 5%
Potassium 296mg 431mg 4%
Zinc 1.4mg 1.83mg 4%
Choline 30.8mg 11mg 4%
Selenium 4.5µg 3.1µg 3%
Protein 4.8g 3.99g 2%
Vitamin B6 0.13mg 0.158mg 2%
Saturated fat 0.103g 0.345g 1%
Monounsaturated fat 0.035g 0.246g 1%
Polyunsaturated fat 0.172g 0.068g 1%
Fructose 1.11g 1%
Vitamin B2 0.06mg 0.041mg 1%
Vitamin A 5µg 15µg 1%
Vitamin C 3.1mg 3.8mg 1%
Fats 0.4g 1.24g 1%
Net carbs 14.99g 27.49g N/A
Sugar 7.78g 2.17g N/A
Sodium 1mg 10mg 0%
Tryptophan 0.049mg 0%
Threonine 0.136mg 0%
Isoleucine 0.146mg 0%
Leucine 0.253mg 0%
Lysine 0.243mg 0%
Methionine 0.078mg 0%
Phenylalanine 0.146mg 0%
Valine 0.224mg 0%
Histidine 0.117mg 0%
Omega-3 - ALA 0.011g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beans Cinnamon
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
11%
Beans
19%
Cinnamon
Minerals Daily Need Coverage Score
25%
Beans
318%
Cinnamon

Comparison summary

Which food is richer in minerals?
Cinnamon
Cinnamon is relatively richer in minerals
Which food is lower in Sugar?
Cinnamon
Cinnamon is lower in Sugar (difference - 5.61g)
Which food contains less Sodium?
Beans
Beans contains less Sodium (difference - 9mg)
Which food is lower in Saturated fat?
Beans
Beans is lower in Saturated fat (difference - 0.242g)
Which food is lower in glycemic index?
Beans
Beans is lower in glycemic index (difference - 33)
Which food is cheaper?
Beans
Beans is cheaper (difference - $2.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.