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Chia seeds vs. Cinnamon — In-Depth Nutrition Comparison

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What are the main differences between Chia seeds and Cinnamon?

  • Chia seeds is richer in Phosphorus, Selenium, Magnesium, Copper, Vitamin B1, Vitamin B3, and Zinc, yet Cinnamon is richer in Manganese, Fiber, and Calcium.
  • Cinnamon's daily need coverage for Manganese is 641% higher.
  • Chia seeds has 28 times more Vitamin B1 than Cinnamon. Chia seeds has 0.62mg of Vitamin B1, while Cinnamon has 0.022mg.

We used Seeds, chia seeds, dried and Spices, cinnamon, ground types in this comparison.

Infographic

Chia seeds 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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
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 MagnesiumMagnesium +458.3%
Contains more CopperCopper +172.6%
Contains more ZincZinc +150.3%
Contains more PhosphorusPhosphorus +1243.8%
Contains more SeleniumSelenium +1680.6%
Contains more CalciumCalcium +58.8%
Contains less SodiumSodium -37.5%
Contains more ManganeseManganese +541.4%
~equal in Potassium ~431mg
~equal in Iron ~8.32mg

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 5.3% 3.2% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
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% 18% 46% 0% 5.5% 9.5% 25% 21% 36% 0% 78% 4.5% 6%
Contains more Vitamin B1Vitamin B1 +2718.2%
Contains more Vitamin B2Vitamin B2 +314.6%
Contains more Vitamin B3Vitamin B3 +562.9%
Contains more FolateFolate +716.7%
Contains more Vitamin CVitamin C +137.5%
Contains more Vitamin AVitamin A +446.3%
Contains more Vitamin E Vitamin E +364%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 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 ProteinProtein +314.5%
Contains more FatsFats +2379%
Contains more OtherOther +33.3%
Contains more CarbsCarbs +91.3%
Contains more WaterWater +82.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 8% 81%
Saturated Fat: Sat. Fat 3.33 g
Monounsaturated Fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 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 +838.6%
Contains more Poly. FatPolyunsaturated fat +34701.5%
Contains less Sat. FatSaturated Fat -89.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chia seeds Cinnamon
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar 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 Chia seeds Cinnamon Opinion
Calories 486kcal 247kcal Chia seeds
Protein 16.54g 3.99g Chia seeds
Fats 30.74g 1.24g Chia seeds
Vitamin C 1.6mg 3.8mg Cinnamon
Net carbs 7.72g 27.49g Cinnamon
Carbs 42.12g 80.59g Cinnamon
Magnesium 335mg 60mg Chia seeds
Calcium 631mg 1002mg Cinnamon
Potassium 407mg 431mg Cinnamon
Iron 7.72mg 8.32mg Cinnamon
Sugar 2.17g Chia seeds
Fiber 34.4g 53.1g Cinnamon
Copper 0.924mg 0.339mg Chia seeds
Zinc 4.58mg 1.83mg Chia seeds
Phosphorus 860mg 64mg Chia seeds
Sodium 16mg 10mg Cinnamon
Vitamin A 54IU 295IU Cinnamon
Vitamin A RAE 15µg Cinnamon
Vitamin E 0.5mg 2.32mg Cinnamon
Manganese 2.723mg 17.466mg Cinnamon
Selenium 55.2µg 3.1µg Chia seeds
Vitamin B1 0.62mg 0.022mg Chia seeds
Vitamin B2 0.17mg 0.041mg Chia seeds
Vitamin B3 8.83mg 1.332mg Chia seeds
Vitamin B5 0.358mg Cinnamon
Vitamin B6 0.158mg Cinnamon
Vitamin K 31.2µg Cinnamon
Folate 49µg 6µg Chia seeds
Trans Fat 0.14g 0g Cinnamon
Choline 11mg Cinnamon
Saturated Fat 3.33g 0.345g Cinnamon
Monounsaturated Fat 2.309g 0.246g Chia seeds
Polyunsaturated fat 23.665g 0.068g Chia seeds
Tryptophan 0.436mg 0.049mg Chia seeds
Threonine 0.709mg 0.136mg Chia seeds
Isoleucine 0.801mg 0.146mg Chia seeds
Leucine 1.371mg 0.253mg Chia seeds
Lysine 0.97mg 0.243mg Chia seeds
Methionine 0.588mg 0.078mg Chia seeds
Phenylalanine 1.016mg 0.146mg Chia seeds
Valine 0.95mg 0.224mg Chia seeds
Histidine 0.531mg 0.117mg Chia seeds
Fructose 1.11g Cinnamon
Omega-3 - ALA 17.83g 0.011g Chia seeds
Omega-6 - Linoleic acid 5.835g Chia seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chia seeds 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
32%
Chia seeds
20%
Cinnamon
Minerals Daily Need Coverage Score
221%
Chia seeds
318%
Cinnamon

Comparison summary

Which food contains less Sodium?
Cinnamon
Cinnamon contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Cinnamon
Cinnamon is lower in Saturated Fat (difference - 2.985g)
Which food is richer in vitamins?
Cinnamon
Cinnamon is relatively richer in vitamins
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 2.17g)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 15)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $4)
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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.