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Cinnamon vs. Garden cress — In-Depth Nutrition Comparison

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Summary of differences between cinnamon and garden cress

  • Cinnamon has more manganese, fiber, calcium, iron, and copper, while garden cress has more vitamin K, vitamin A, vitamin C, folate, and vitamin B2.
  • Cinnamon covers your daily need for manganese, 735% more than garden cress.
  • Cinnamon contains 48 times more fiber than garden cress. While cinnamon contains 53.1g of fiber, garden cress contains only 1.1g.

These are the specific foods used in this comparison Spices, cinnamon, ground and Cress, garden, raw.

Infographic

Cinnamon vs Garden cress 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 43% 301% 38% 312% 113% 50% 27% 1.3% 2278% 17%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 24% 53% 49% 57% 6.3% 33% 1.8% 72% 4.9%
Contains more MagnesiumMagnesium +57.9%
Contains more CalciumCalcium +1137%
Contains more IronIron +540%
Contains more CopperCopper +99.4%
Contains more ZincZinc +695.7%
Contains less SodiumSodium -28.6%
Contains more ManganeseManganese +3058.4%
Contains more SeleniumSelenium +244.4%
Contains more PotassiumPotassium +40.6%
Contains more PhosphorusPhosphorus +18.8%

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 13% 5% 46% 0% 5.5% 9.5% 25% 21% 36% 0% 78% 4.5% 6%
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 230% 115% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60% 11%
Contains more Vitamin EVitamin E +231.4%
Contains more Vitamin B3Vitamin B3 +33.2%
Contains more Vitamin B5Vitamin B5 +47.9%
Contains more Vitamin CVitamin C +1715.8%
Contains more Vitamin AVitamin A +2206.7%
Contains more Vitamin B1Vitamin B1 +263.6%
Contains more Vitamin B2Vitamin B2 +534.1%
Contains more Vitamin B6Vitamin B6 +56.3%
Contains more Vitamin KVitamin K +1636.9%
Contains more FolateFolate +1233.3%
Contains more CholineCholine +77.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 81% 11% 4%
Protein: 3.99 g
Fats: 1.24 g
Carbs: 80.59 g
Water: 10.58 g
Other: 3.6 g
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Contains more ProteinProtein +53.5%
Contains more FatsFats +77.1%
Contains more CarbsCarbs +1365.3%
Contains more OtherOther +100%
Contains more WaterWater +745%

Fat Type Comparison

Fat type breakdown side-by-side comparison
52% 37% 10%
Saturated fat: Sat. Fat 0.345 g
Monounsaturated fat: Mono. Fat 0.246 g
Polyunsaturated fat: Poly. Fat 0.068 g
5% 49% 47%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 g
Contains less Sat. FatSaturated fat -93.3%
Contains more Poly. FatPolyunsaturated fat +235.3%
~equal in Monounsaturated fat ~0.239g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cinnamon Garden cress DV% diff.
Manganese 17.466mg 0.553mg 735%
Vitamin K 31.2µg 541.9µg 426%
Fiber 53.1g 1.1g 208%
Calcium 1002mg 81mg 92%
Iron 8.32mg 1.3mg 88%
Vitamin C 3.8mg 69mg 72%
Vitamin A 15µg 346µg 37%
Carbs 80.59g 5.5g 25%
Folate 6µg 80µg 19%
Copper 0.339mg 0.17mg 19%
Vitamin B2 0.041mg 0.26mg 17%
Zinc 1.83mg 0.23mg 15%
Vitamin E 2.32mg 0.7mg 11%
Calories 247kcal 32kcal 11%
Vitamin B6 0.158mg 0.247mg 7%
Potassium 431mg 606mg 5%
Magnesium 60mg 38mg 5%
Vitamin B1 0.022mg 0.08mg 5%
Selenium 3.1µg 0.9µg 4%
Protein 3.99g 2.6g 3%
Phosphorus 64mg 76mg 2%
Choline 11mg 19.5mg 2%
Vitamin B3 1.332mg 1mg 2%
Vitamin B5 0.358mg 0.242mg 2%
Fructose 1.11g 1%
Polyunsaturated fat 0.068g 0.228g 1%
Saturated fat 0.345g 0.023g 1%
Fats 1.24g 0.7g 1%
Net carbs 27.49g 4.4g N/A
Sugar 2.17g 4.4g N/A
Sodium 10mg 14mg 0%
Monounsaturated fat 0.246g 0.239g 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
Cinnamon Garden cress
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
19%
Cinnamon
150%
Garden cress
Minerals Daily Need Coverage Score
318%
Cinnamon
33%
Garden cress

Comparison summary

Which food is lower in Saturated fat?
Garden cress
Garden cress is lower in Saturated fat (difference - 0.322g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 0)
Which food is cheaper?
Garden cress
Garden cress is cheaper (difference - $4)
Which food is richer in vitamins?
Garden cress
Garden cress is relatively richer in vitamins
Which food is lower in Sugar?
Cinnamon
Cinnamon is lower in Sugar (difference - 2.23g)
Which food contains less Sodium?
Cinnamon
Cinnamon contains less Sodium (difference - 4mg)
Which food is richer in minerals?
Cinnamon
Cinnamon is relatively richer in minerals
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. Cinnamon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171320/nutrients
  2. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.