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Cinnamon vs. Pumpkin seed — In-Depth Nutrition Comparison

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Summary of differences between Cinnamon and Pumpkin seed

  • Cinnamon has more Manganese, Fiber, Calcium, Iron, and Vitamin B6, while Pumpkin seed has more Zinc, Magnesium, Copper, and Potassium.
  • Cinnamon covers your daily need of Manganese 738% more than Pumpkin seed.
  • Cinnamon contains 18 times more Calcium than Pumpkin seed. While Cinnamon contains 1002mg of Calcium, Pumpkin seed contains only 55mg.
  • The amount of Saturated Fat in Cinnamon is lower.

These are the specific foods used in this comparison Spices, cinnamon, ground and Seeds, pumpkin and squash seeds, whole, roasted, without salt.

Infographic

Cinnamon vs Pumpkin seed 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.
Contains more Calcium +1721.8%
Contains more Iron +151.4%
Contains less Sodium -44.4%
Contains more Manganese +3421.4%
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 301% 312% 43% 28% 39% 2% 50% 114% 2279% 17%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Contains more Calcium +1721.8%
Contains more Iron +151.4%
Contains less Sodium -44.4%
Contains more Manganese +3421.4%
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%

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.
:
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%
Contains more Vitamin B1 +54.5%
Contains more Vitamin B2 +26.8%
Contains more Folate +50%
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%
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%
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%
Contains more Vitamin B1 +54.5%
Contains more Vitamin B2 +26.8%
Contains more Folate +50%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +49.9%
Contains more Water +135.1%
Contains more Protein +364.9%
Contains more Fats +1464.5%
Equal in Other - 3.8
4% 81% 11% 4%
Protein: 3.99 g
Fats: 1.24 g
Carbs: 80.59 g
Water: 10.58 g
Other: 3.6 g
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
Contains more Carbs +49.9%
Contains more Water +135.1%
Contains more Protein +364.9%
Contains more Fats +1464.5%
Equal in Other - 3.8

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -90.6%
Contains more Monounsaturated Fat +2352%
Contains more Polyunsaturated fat +12905.9%
52% 37% 10%
Saturated Fat: 0.345 g
Monounsaturated Fat: 0.246 g
Polyunsaturated fat: 0.068 g
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
Contains less Saturated Fat -90.6%
Contains more Monounsaturated Fat +2352%
Contains more Polyunsaturated fat +12905.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cinnamon Pumpkin seed Opinion
Net carbs 27.49g 35.35g Pumpkin seed
Protein 3.99g 18.55g Pumpkin seed
Fats 1.24g 19.4g Pumpkin seed
Carbs 80.59g 53.75g Cinnamon
Calories 247kcal 446kcal Pumpkin seed
Fructose 1.11g Cinnamon
Sugar 2.17g Pumpkin seed
Fiber 53.1g 18.4g Cinnamon
Calcium 1002mg 55mg Cinnamon
Iron 8.32mg 3.31mg Cinnamon
Magnesium 60mg 262mg Pumpkin seed
Phosphorus 64mg 92mg Pumpkin seed
Potassium 431mg 919mg Pumpkin seed
Sodium 10mg 18mg Cinnamon
Zinc 1.83mg 10.3mg Pumpkin seed
Copper 0.339mg 0.69mg Pumpkin seed
Manganese 17.466mg 0.496mg Cinnamon
Selenium 3.1µg Cinnamon
Vitamin A 295IU 62IU Cinnamon
Vitamin A RAE 15µg 3µg Cinnamon
Vitamin E 2.32mg Cinnamon
Vitamin C 3.8mg 0.3mg Cinnamon
Vitamin B1 0.022mg 0.034mg Pumpkin seed
Vitamin B2 0.041mg 0.052mg Pumpkin seed
Vitamin B3 1.332mg 0.286mg Cinnamon
Vitamin B5 0.358mg 0.056mg Cinnamon
Vitamin B6 0.158mg 0.037mg Cinnamon
Folate 6µg 9µg Pumpkin seed
Vitamin K 31.2µg Cinnamon
Tryptophan 0.049mg 0.326mg Pumpkin seed
Threonine 0.136mg 0.683mg Pumpkin seed
Isoleucine 0.146mg 0.956mg Pumpkin seed
Leucine 0.253mg 1.572mg Pumpkin seed
Lysine 0.243mg 1.386mg Pumpkin seed
Methionine 0.078mg 0.417mg Pumpkin seed
Phenylalanine 0.146mg 0.924mg Pumpkin seed
Valine 0.224mg 1.491mg Pumpkin seed
Histidine 0.117mg 0.515mg Pumpkin seed
Saturated Fat 0.345g 3.67g Cinnamon
Monounsaturated Fat 0.246g 6.032g Pumpkin seed
Polyunsaturated fat 0.068g 8.844g Pumpkin seed
Omega-3 - ALA 0.011g Cinnamon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cinnamon Pumpkin seed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
21%
Cinnamon
4%
Pumpkin seed
Minerals Daily Need Coverage Score
318%
Cinnamon
103%
Pumpkin seed

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 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)
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. Cinnamon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171320/nutrients
  2. Pumpkin seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.