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  6. Cinnamon vs. Pumpkin seeds

Cinnamon vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Summary of differences between cinnamon and pumpkin seeds

  • Cinnamon has more manganese, fiber, calcium, iron, and vitamin B6, while pumpkin seeds have more zinc, magnesium, copper, and potassium.
  • Cinnamon covers your daily need for manganese, 738% more than pumpkin seeds.
  • Cinnamon contains 18 times more calcium than pumpkin seeds. While cinnamon contains 1002mg of calcium, pumpkin seeds contain 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 seeds 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 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Contains more CalciumCalcium +1721.8%
Contains more IronIron +151.4%
Contains less SodiumSodium -44.4%
Contains more ManganeseManganese +3421.4%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +336.7%
Contains more PotassiumPotassium +113.2%
Contains more CopperCopper +103.5%
Contains more ZincZinc +462.8%
Contains more PhosphorusPhosphorus +43.8%

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 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more Vitamin CVitamin C +1166.7%
Contains more Vitamin AVitamin A +400%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +365.7%
Contains more Vitamin B5Vitamin B5 +539.3%
Contains more Vitamin B6Vitamin B6 +327%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +54.5%
Contains more Vitamin B2Vitamin B2 +26.8%
Contains more FolateFolate +50%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cinnamon Pumpkin seeds DV% diff.
Manganese 17.466mg 0.496mg 738%
Fiber 53.1g 18.4g 139%
Calcium 1002mg 55mg 95%
Zinc 1.83mg 10.3mg 77%
Iron 8.32mg 3.31mg 63%
Polyunsaturated fat 0.068g 8.844g 59%
Magnesium 60mg 262mg 48%
Copper 0.339mg 0.69mg 39%
Protein 3.99g 18.55g 29%
Fats 1.24g 19.4g 28%
Vitamin K 31.2µg 26%
Vitamin E 2.32mg 15%
Saturated fat 0.345g 3.67g 15%
Monounsaturated fat 0.246g 6.032g 14%
Potassium 431mg 919mg 14%
Calories 247kcal 446kcal 10%
Vitamin B6 0.158mg 0.037mg 9%
Carbs 80.59g 53.75g 9%
Vitamin B3 1.332mg 0.286mg 7%
Selenium 3.1µg 6%
Vitamin B5 0.358mg 0.056mg 6%
Phosphorus 64mg 92mg 4%
Vitamin C 3.8mg 0.3mg 4%
Choline 11mg 2%
Fructose 1.11g 1%
Vitamin B2 0.041mg 0.052mg 1%
Folate 6µg 9µg 1%
Vitamin B1 0.022mg 0.034mg 1%
Vitamin A 15µg 3µg 1%
Net carbs 27.49g 35.35g N/A
Sugar 2.17g N/A
Sodium 10mg 18mg 0%
Tryptophan 0.049mg 0.326mg 0%
Threonine 0.136mg 0.683mg 0%
Isoleucine 0.146mg 0.956mg 0%
Leucine 0.253mg 1.572mg 0%
Lysine 0.243mg 1.386mg 0%
Methionine 0.078mg 0.417mg 0%
Phenylalanine 0.146mg 0.924mg 0%
Valine 0.224mg 1.491mg 0%
Histidine 0.117mg 0.515mg 0%
Omega-3 - ALA 0.011g N/A

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
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 CarbsCarbs +49.9%
Contains more WaterWater +135.1%
Contains more ProteinProtein +364.9%
Contains more FatsFats +1464.5%
~equal in Other ~3.8g

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
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Contains less Sat. FatSaturated fat -90.6%
Contains more Mono. FatMonounsaturated fat +2352%
Contains more Poly. FatPolyunsaturated fat +12905.9%

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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 seeds - 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.