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  6. Cinnamon vs. Bran raw

Cinnamon vs. Bran raw — In-Depth Nutrition Comparison

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Summary of differences between Cinnamon and Bran raw

  • Cinnamon has more Manganese, Fiber, Calcium, Iron, and Vitamin K, while Bran raw has more Phosphorus, Vitamin B1, Selenium, Magnesium, and Vitamin B5.
  • Cinnamon covers your daily need of Manganese 515% more than Bran raw.
  • Cinnamon contains 17 times more Calcium than Bran raw. While Cinnamon contains 1002mg of Calcium, Bran raw contains only 58mg.

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

Infographic

Cinnamon vs Bran raw 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.
Cinnamon
Cinnamon
3
:
7
Bran raw
Bran raw
Contains more Calcium +1627.6%
Contains more Iron +53.8%
Contains more Manganese +210.2%
Contains more Magnesium +291.7%
Contains more Phosphorus +1046.9%
Contains more Potassium +31.3%
Contains less Sodium -60%
Contains more Zinc +69.9%
Contains more Copper +18.9%
Contains more Selenium +1358.1%
Cinnamon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 301% 312% 43% 28% 39% 2% 50% 114% 2279% 17%
Bran raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Contains more Calcium +1627.6%
Contains more Iron +53.8%
Contains more Manganese +210.2%
Contains more Magnesium +291.7%
Contains more Phosphorus +1046.9%
Contains more Potassium +31.3%
Contains less Sodium -60%
Contains more Zinc +69.9%
Contains more Copper +18.9%
Contains more Selenium +1358.1%

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.
Cinnamon
Cinnamon
5
:
5
Bran raw
Bran raw
Contains more Vitamin A +∞%
Contains more Vitamin E +129.7%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +42.6%
Contains more Vitamin K +875%
Contains more Vitamin B1 +5218.2%
Contains more Vitamin B2 +436.6%
Contains more Vitamin B5 +317.3%
Contains more Folate +766.7%
Equal in Vitamin B6 - 0.165
Cinnamon
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%
Bran raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
Contains more Vitamin A +∞%
Contains more Vitamin E +129.7%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +42.6%
Contains more Vitamin K +875%
Contains more Vitamin B1 +5218.2%
Contains more Vitamin B2 +436.6%
Contains more Vitamin B5 +317.3%
Contains more Folate +766.7%
Equal in Vitamin B6 - 0.165

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cinnamon
Cinnamon
3
:
2
Bran raw
Bran raw
Contains more Carbs +21.7%
Contains more Water +61.5%
Contains more Other +24.1%
Contains more Protein +333.6%
Contains more Fats +466.9%
Cinnamon
4% 81% 11% 4%
Protein: 3.99 g
Fats: 1.24 g
Carbs: 80.59 g
Water: 10.58 g
Other: 3.6 g
Bran raw
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more Carbs +21.7%
Contains more Water +61.5%
Contains more Other +24.1%
Contains more Protein +333.6%
Contains more Fats +466.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cinnamon
Cinnamon
1
:
2
Bran raw
Bran raw
Contains less Saturated Fat -74%
Contains more Monounsaturated Fat +865.9%
Contains more Polyunsaturated fat +3967.6%
Cinnamon
52% 37% 10%
Saturated Fat: 0.345 g
Monounsaturated Fat: 0.246 g
Polyunsaturated fat: 0.068 g
Bran raw
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Contains less Saturated Fat -74%
Contains more Monounsaturated Fat +865.9%
Contains more Polyunsaturated fat +3967.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cinnamon Bran raw Opinion
Net carbs 27.49g 50.82g Bran raw
Protein 3.99g 17.3g Bran raw
Fats 1.24g 7.03g Bran raw
Carbs 80.59g 66.22g Cinnamon
Calories 247kcal 246kcal Cinnamon
Fructose 1.11g Cinnamon
Sugar 2.17g 1.45g Bran raw
Fiber 53.1g 15.4g Cinnamon
Calcium 1002mg 58mg Cinnamon
Iron 8.32mg 5.41mg Cinnamon
Magnesium 60mg 235mg Bran raw
Phosphorus 64mg 734mg Bran raw
Potassium 431mg 566mg Bran raw
Sodium 10mg 4mg Bran raw
Zinc 1.83mg 3.11mg Bran raw
Copper 0.339mg 0.403mg Bran raw
Manganese 17.466mg 5.63mg Cinnamon
Selenium 3.1µg 45.2µg Bran raw
Vitamin A 295IU 0IU Cinnamon
Vitamin A RAE 15µg 0µg Cinnamon
Vitamin E 2.32mg 1.01mg Cinnamon
Vitamin C 3.8mg 0mg Cinnamon
Vitamin B1 0.022mg 1.17mg Bran raw
Vitamin B2 0.041mg 0.22mg Bran raw
Vitamin B3 1.332mg 0.934mg Cinnamon
Vitamin B5 0.358mg 1.494mg Bran raw
Vitamin B6 0.158mg 0.165mg Bran raw
Folate 6µg 52µg Bran raw
Vitamin K 31.2µg 3.2µg Cinnamon
Tryptophan 0.049mg 0.335mg Bran raw
Threonine 0.136mg 0.502mg Bran raw
Isoleucine 0.146mg 0.668mg Bran raw
Leucine 0.253mg 1.374mg Bran raw
Lysine 0.243mg 0.76mg Bran raw
Methionine 0.078mg 0.335mg Bran raw
Phenylalanine 0.146mg 0.908mg Bran raw
Valine 0.224mg 0.964mg Bran raw
Histidine 0.117mg 0.41mg Bran raw
Saturated Fat 0.345g 1.328g Cinnamon
Monounsaturated Fat 0.246g 2.376g Bran raw
Polyunsaturated fat 0.068g 2.766g Bran raw
Omega-3 - ALA 0.011g Cinnamon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cinnamon Bran raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
21%
Cinnamon
46%
Bran raw
Minerals Daily Need Coverage Score
318%
Cinnamon
195%
Bran raw

Comparison summary

Which food is lower in Saturated Fat?
Cinnamon
Cinnamon is lower in Saturated Fat (difference - 0.983g)
Which food is lower in Sugar?
Bran raw
Bran raw is lower in Sugar (difference - 0.72g)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Bran raw
Bran raw is lower in glycemic index (difference - 56)
Which food is cheaper?
Bran raw
Bran raw 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.
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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.