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Palm oil vs. Cinnamon — In-Depth Nutrition Comparison

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A recap on differences between palm oil and cinnamon

  • Palm oil has more vitamin E; however, cinnamon is higher in fiber, iron, calcium, copper, vitamin K, zinc, magnesium, and potassium.
  • Palm oil covers your daily saturated fat needs 245% more than cinnamon.
  • Cinnamon contains 7 times less vitamin E than palm oil. Palm oil contains 15.94mg of vitamin E, while cinnamon contains 2.32mg.
  • Cinnamon has less saturated fat.

Food varieties used in this article are Oil, palm and Spices, cinnamon, ground.

Infographic

Palm oil 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0.38% 0% 0% 0% 0% 0% 0%
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 less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +83100%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more SeleniumSelenium +∞%

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.
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 0% 0% 319% 0% 0% 0% 0% 0% 0% 0% 20% 0% 0.16%
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 EVitamin E +587.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +290%
Contains more FolateFolate +∞%
Contains more CholineCholine +3566.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 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 FatsFats +7964.5%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
52% 39% 10%
Saturated fat: Sat. Fat 49.3 g
Monounsaturated fat: Mono. Fat 37 g
Polyunsaturated fat: Poly. Fat 9.3 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 more Mono. FatMonounsaturated fat +14940.7%
Contains more Poly. FatPolyunsaturated fat +13576.5%
Contains less Sat. FatSaturated fat -99.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Palm oil Cinnamon DV% diff.
Manganese 17.466mg 759%
Saturated fat 49.3g 0.345g 223%
Fiber 0g 53.1g 212%
Fats 100g 1.24g 152%
Iron 0.01mg 8.32mg 104%
Calcium 0mg 1002mg 100%
Monounsaturated fat 37g 0.246g 92%
Vitamin E 15.94mg 2.32mg 91%
Polyunsaturated fat 9.3g 0.068g 62%
Copper 0mg 0.339mg 38%
Calories 884kcal 247kcal 32%
Carbs 0g 80.59g 27%
Vitamin K 8µg 31.2µg 19%
Zinc 0mg 1.83mg 17%
Magnesium 0mg 60mg 14%
Potassium 0mg 431mg 13%
Vitamin B6 0mg 0.158mg 12%
Phosphorus 0mg 64mg 9%
Protein 0g 3.99g 8%
Vitamin B3 0mg 1.332mg 8%
Vitamin B5 0mg 0.358mg 7%
Selenium 0µg 3.1µg 6%
Vitamin C 0mg 3.8mg 4%
Vitamin B2 0mg 0.041mg 3%
Vitamin B1 0mg 0.022mg 2%
Folate 0µg 6µg 2%
Choline 0.3mg 11mg 2%
Vitamin A 0µg 15µg 2%
Fructose 1.11g 1%
Net carbs 0g 27.49g N/A
Sugar 0g 2.17g N/A
Sodium 0mg 10mg 0%
Tryptophan 0mg 0.049mg 0%
Threonine 0mg 0.136mg 0%
Isoleucine 0mg 0.146mg 0%
Leucine 0mg 0.253mg 0%
Lysine 0mg 0.243mg 0%
Methionine 0mg 0.078mg 0%
Phenylalanine 0mg 0.146mg 0%
Valine 0mg 0.224mg 0%
Histidine 0mg 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
Palm oil 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
26%
Palm oil
19%
Cinnamon
Minerals Daily Need Coverage Score
0%
Palm oil
318%
Cinnamon

Comparison summary

Which food is lower in Sugar?
Palm oil
Palm oil is lower in Sugar (difference - 2.17g)
Which food contains less Sodium?
Palm oil
Palm oil contains less Sodium (difference - 10mg)
Which food is lower in glycemic index?
Palm oil
Palm oil is lower in glycemic index (difference - 0)
Which food is cheaper?
Palm oil
Palm oil is cheaper (difference - $2)
Which food is lower in Saturated fat?
Cinnamon
Cinnamon is lower in Saturated fat (difference - 48.955g)
Which food is richer in minerals?
Cinnamon
Cinnamon is relatively richer in minerals
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)

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. Palm oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171015/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.