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Cinnamon vs. Filo — In-Depth Nutrition Comparison

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How are cinnamon and filo different?

  • Cinnamon is richer in manganese, fiber, calcium, iron, copper, and vitamin K, while filo is higher in vitamin B1, selenium, and vitamin B2.
  • Cinnamon covers your daily need for manganese, 739% more than filo.
  • Cinnamon contains 91 times more calcium than filo. Cinnamon contains 1002mg of calcium, while filo contains 11mg.
  • Cinnamon is lower in sodium.

Spices, cinnamon, ground and Phyllo dough types were used in this article.

Infographic

Cinnamon vs Filo 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.
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%
Filo
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.3% 6.5% 120% 34% 13% 32% 63% 62% 127%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +9009.1%
Contains more PotassiumPotassium +482.4%
Contains more IronIron +159.2%
Contains more CopperCopper +235.6%
Contains more ZincZinc +273.5%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +3569.3%
Contains more PhosphorusPhosphorus +17.2%
Contains more SeleniumSelenium +651.6%

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%
Filo
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 0% 0% 1.6% 0% 135% 79% 76% 18% 6.9% 0% 6.3% 66% 3.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2800%
Contains more Vitamin B5Vitamin B5 +18.5%
Contains more Vitamin B6Vitamin B6 +426.7%
Contains more Vitamin KVitamin K +1148%
Contains more CholineCholine +59.4%
Contains more Vitamin B1Vitamin B1 +2359.1%
Contains more Vitamin B2Vitamin B2 +731.7%
Contains more Vitamin B3Vitamin B3 +205.8%
Contains more FolateFolate +1366.7%
~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
Filo
3
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 g
Contains more CarbsCarbs +53.2%
Contains more OtherOther +111.8%
Contains more ProteinProtein +77.9%
Contains more FatsFats +383.9%
Contains more WaterWater +208.1%

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
Filo
2
27% 57% 17%
Saturated fat: Sat. Fat 1.47 g
Monounsaturated fat: Mono. Fat 3.149 g
Polyunsaturated fat: Poly. Fat 0.923 g
Contains less Sat. FatSaturated fat -76.5%
Contains more Mono. FatMonounsaturated fat +1180.1%
Contains more Poly. FatPolyunsaturated fat +1257.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cinnamon Filo DV% diff.
Manganese 17.466mg 0.476mg 739%
Fiber 53.1g 1.9g 205%
Calcium 1002mg 11mg 99%
Iron 8.32mg 3.21mg 64%
Vitamin B1 0.022mg 0.541mg 43%
Selenium 3.1µg 23.3µg 37%
Copper 0.339mg 0.101mg 26%
Vitamin K 31.2µg 2.5µg 24%
Vitamin B2 0.041mg 0.341mg 23%
Folate 6µg 88µg 21%
Sodium 10mg 483mg 21%
Vitamin B3 1.332mg 4.073mg 17%
Vitamin E 2.32mg 0.08mg 15%
Zinc 1.83mg 0.49mg 12%
Potassium 431mg 74mg 11%
Magnesium 60mg 15mg 11%
Vitamin B6 0.158mg 0.03mg 10%
Carbs 80.59g 52.6g 9%
Monounsaturated fat 0.246g 3.149g 7%
Fats 1.24g 6g 7%
Polyunsaturated fat 0.068g 0.923g 6%
Protein 3.99g 7.1g 6%
Saturated fat 0.345g 1.47g 5%
Vitamin C 3.8mg 0mg 4%
Calories 247kcal 299kcal 3%
Vitamin A 15µg 0µg 2%
Phosphorus 64mg 75mg 2%
Vitamin B5 0.358mg 0.302mg 1%
Fructose 1.11g 1%
Choline 11mg 6.9mg 1%
Net carbs 27.49g 50.7g N/A
Sugar 2.17g 0.18g N/A
Tryptophan 0.049mg 0.088mg 0%
Threonine 0.136mg 0.194mg 0%
Isoleucine 0.146mg 0.246mg 0%
Leucine 0.253mg 0.49mg 0%
Lysine 0.243mg 0.158mg 0%
Methionine 0.078mg 0.126mg 0%
Phenylalanine 0.146mg 0.359mg 0%
Valine 0.224mg 0.286mg 0%
Histidine 0.117mg 0.159mg 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 Filo
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
30%
Filo
Minerals Daily Need Coverage Score
318%
Cinnamon
47%
Filo

Comparison summary

Which food is lower in Sugar?
Filo
Filo is lower in Sugar (difference - 1.99g)
Which food is lower in glycemic index?
Filo
Filo is lower in glycemic index (difference - 38)
Which food is cheaper?
Filo
Filo is cheaper (difference - $4)
Which food contains less Sodium?
Cinnamon
Cinnamon contains less Sodium (difference - 473mg)
Which food is lower in Saturated fat?
Cinnamon
Cinnamon is lower in Saturated fat (difference - 1.125g)
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)
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. Cinnamon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171320/nutrients
  2. Filo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172791/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.