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
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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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.99 g
Fats:
1.24 g
Carbs:
80.59 g
Water:
10.58 g
Other:
3.6 g
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
Saturated fat:
Sat. Fat
0.345 g
Monounsaturated fat:
Mono. Fat
0.246 g
Polyunsaturated fat:
Poly. Fat
0.068 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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
19%
4%
Minerals Daily Need Coverage Score
318%
103%
Comparison summary
Which food is lower in Sugar?
Pumpkin seeds is lower in Sugar (difference - 2.17g)
Which food is cheaper?
Pumpkin seeds is cheaper (difference - $1.8)
Which food contains less Sodium?
Cinnamon contains less Sodium (difference - 8mg)
Which food is lower in Saturated fat?
Cinnamon is lower in Saturated fat (difference - 3.325g)
Which food is richer in vitamins?
Cinnamon is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (N/A)
Which food is richer in minerals?
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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.