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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
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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" chart 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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 125% 188% 40% 82% 3% 281% 230%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 301% 312% 43% 28% 39% 2% 50% 114%
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%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart 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%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pumpkin seed Cinnamon
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in glycemic index 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
Starch g g
Fructose g 1.11g Cinnamon
Sugar g 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
Vitamin A 62IU 295IU Cinnamon
Vitamin E mg 2.32mg Cinnamon
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
Vitamin K µg 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
Cholesterol 0mg 0mg
Trans Fat g 0g 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

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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
4
Pumpkin seed
21
Cinnamon
Mineral Summary Score
120
Pumpkin seed
111
Cinnamon

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
111%
Pumpkin seed
24%
Cinnamon
Carbohydrates
54%
Pumpkin seed
81%
Cinnamon
Fats
90%
Pumpkin seed
6%
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 is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
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)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.