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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
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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" chart 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 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 301% 312% 43% 28% 39% 2% 50% 114%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 125% 188% 40% 82% 3% 281% 230%
Contains more Calcium +1721.8%
Contains more Iron +151.4%
Contains less Sodium -44.4%
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" chart 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%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cinnamon Pumpkin seed
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in glycemic index 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
Starch g g
Fructose 1.11g g Cinnamon
Sugar 2.17g g 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
Vitamin A 295IU 62IU Cinnamon
Vitamin E 2.32mg mg Cinnamon
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
Vitamin K 31.2µg µg 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
Cholesterol 0mg 0mg
Trans Fat 0g g 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

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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
21
Cinnamon
4
Pumpkin seed
Mineral Summary Score
111
Cinnamon
120
Pumpkin seed

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
24%
Cinnamon
111%
Pumpkin seed
Carbohydrates
81%
Cinnamon
54%
Pumpkin seed
Fats
6%
Cinnamon
90%
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 is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
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)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.